The Voice in Your Head is Full of Shit
We all have that always-nasty, never-nice voice in our heads. You know, the one…
🗣️ Who critiques your stomach rolls and folds when you sit down?
🗣️ Who whispers that you should’ve worn something more flattering?
🗣️ Who reminds you that you “really need to get your shit together?”
She’s a gem, isn’t she? 😜
That voice is actually your cognitive body image yapping.
And she’s been running the show long enough.
What Is Cognitive Body Image?
Cognitive body image is composed of the thoughts, beliefs, and internal dialogue you have about your body.
It’s the mental script you carry—the rules you’ve absorbed from:
👉 Diet culture
👉 Family messaging
👉 Beauty standards
👉 Fatphobic society
👉 Social media
👉 Trauma and shame
It’s not just random self-criticism.
It’s programming you’ve unconsciously been running on.
And it’s powerful AF.
Common Cognitive Body Image Thoughts:
💭 “If I could just lose these 10 pounds, I’d finally feel confident in a swimsuit.”
💭 “If I eat that slice of cake, I’ll ruin my diet and lose control.”
💭 “I need to tone up before vacation so I don’t hate how I look in photos.”
💭 “I could never wear that—it’s too tight/clingy/revealing for my body.”
💭 “If I were thinner, I wouldn’t feel so insecure around other people.”
Why This Keeps You Stuck
You’re trapped here because you’ve confused these thoughts with fact.
You believe them like they’re the gospel truth.
You’ve rehearsed them for so long, you know them by heart.
And because of that, they drive your:
Perception (perceptual body image)
Emotions (affective body image)
Behaviors (behavioral body image)
👉 See how it’s all connected?
Cognitive body image is often the engine behind the rest of your body image struggles.
Where These Thoughts Come From
You didn’t pop out of the womb worrying about cellulite or calorie counts.
These thoughts were learned through:
Parents and caregivers (even well-meaning ones)
Friends and peer pressure
Media, advertising, and influencers
Doctors and wellness culture
Patriarchy and fatphobia
The good news?
If these thoughts were learned…
They can be unlearned—and replaced with beliefs that are actually supportive.
How to Start Shifting Cognitive Body Image
📝 Start noticing your body thoughts. Name them. Write them down. Bring them into the light.
🧠 Question their truth. Ask: “Is this a fact, or is this a belief I’ve been carrying?”
🔁 Practice compassionate reframes. Instead of: “I look disgusting,” try: “I’m having a tough body image day.”
📚 Curate your inputs. Follow people who model body neutrality, body diversity, and self-compassion.
💛 Remember thoughts aren’t facts. Your brain is not always telling you the truth—it’s often repeating old programming.
TL;DR?
You can’t always control your first thought… But you can choose the next one.
Cognitive body image is the mental soundtrack shaping how you experience your body every day.
The more you challenge those old narratives, the quieter they get.
Next week, we’re wrapping up with Behavioral Body Image — where you’ll see how all of this shows up in your actions, habits, and choices.
And if you want to get a head start on identifying your own patterns?
This is part 3 (cognitive body image) of a 4-part series about the components of body image.
