Key Takeaways
- Many people who give birth experience body image struggles during pregnancy and the postpartum period.
- Experts say that the societal pressure to “bounce back” after a pregnancy can be unrealistic and harmful. Expecting to return to your pre-pregnancy body right away can negatively affect your mental health.
- Using positive self-talk, building community, and focusing on gratitude are a few ways to improve your postpartum body image. Therapists who specialize in supporting postpartum people can offer additional support if needed.
If you recently had a baby, you’re likely navigating lots of changes during this exciting time. As you settle into this next chapter, you’re not only getting to know the newest member of the family. You’re also getting reacquainted with yourself. Becoming a parent can shift so much about your identity, including your relationship with your body.
Body image is how you feel when you look in the mirror or picture yourself in your mind. Negative body image is also referred to as body dissatisfaction. While it can affect people of all life stages, it’s especially common during the postpartum period. A recent study revealed that about 1 in 10 parents report body image dissatisfaction after giving birth.
So, if you’re having trouble embracing your postpartum body, know that you’re not alone. Learning more about this topic can help you strengthen your self-esteem and honor all that your body has accomplished.
How childbirth affects body image
Anyone can experience body image concerns. But postpartum body image issues are tied to the unique ways that pregnancy and childbirth can affect a person’s relationship with their body.
Having a baby often leads to dramatic physical changes. For example, pregnancy and childbirth can lead to hair loss, stretch marks, weight gain, and more. Some of these changes can be temporary. But they can also be permanent.
Meanwhile, there’s the misguided expectation that birth-giving parents can (and should) “bounce back.” This concept implies that a person can quickly and easily return to their pre-pregnancy body after having a child. But experts warn that the pressure to bounce back can negatively impact a person’s mental and physical health at an already vulnerable time. Research shows that it can negatively affect body image and increase the risk of postpartum depression and disordered eating.
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Signs of postpartum body image challenges
Watch out for signs that a new parent may be struggling with their postpartum body image. For example, they might:
- Avoid looking in the mirror or taking photos
- Stop wearing certain clothes
- Spend lots of time comparing themselves to others
- Make negative comments about their postpartum body
- Compare their current body to their pre-pregnancy body
- Decline social invitations due to discomfort with their appearance
These experiences can be discouraging. But they won’t necessarily last forever. Many new parents can improve their body image over time. However, if your body image issues are impacting your ability to care for yourself and your baby, it could be cause for concern.
Postpartum body dysmorphic disorder (BDD) is a serious mental health condition. It can affect your health and quality of life, and typically requires professional help. BDD is characterized by:
- Distortions in how a person perceives their body
- Trouble adjusting to pregnancy and/or postpartum life
- Avoiding activities due to body insecurities
- Unhealthy diet and/or exercise habits
- A preoccupation with negative thoughts about one’s body
- Compulsive behaviors aimed at concealing or “correcting” perceived flaws
Ways to show your postpartum body love
If you’re a new parent, it can be tough to carve out time for yourself. But fortunately, you can show your postpartum body some love in simple ways. Explore tips to overcome body image issues in this busy season of life.
- Use positive self-talk. Imagine a friend who’s having some struggles with body image. How would you speak to that person? You’d probably be kind, patient, and supportive. See if you can speak to yourself in a similar way.
- Rethink your routine. After having a baby, it can be hard to maintain a self-care routine. For example, maybe you can no longer attend your favorite exercise class because it happens in the middle of naptime. That’s OK! Explore other ways to sneak some movement into your day. A little light stretching or a walk around the neighborhood with your little one counts.
- Cultivate community. Spending time with other new parents is a great way to build community. It can be healing to be around people who are experiencing some of the same joys and challenges. You might also get to hear how other people are navigating body changes.
- Focus on gratitude. Instead of focusing on the physical changes your body has endured, think about what it’s accomplished. After all, growing and birthing a human being is no small feat! Try to honor your body’s achievements and appreciate all that it does for you and your baby each day.
- Ask for help. If you’re struggling with your body image, don’t hesitate to ask for help. A therapist who specializes in postpartum mental health can help you navigate this transition. You can also ask your doctor or your baby’s pediatrician for a referral.
A note on safety: Negative body image is a risk factor for postpartum depression. Left untreated, this condition can lead to serious safety concerns for you and your baby. If you’re a new parent struggling with your mental health, call or text 1-833-TLC-MAMA to reach the National Maternal Mental Health Hotline for free, confidential support.
One helpful perspective is to remember that your body didn’t ‘fail’ you — it carried, protected, and nurtured new life. Healing and change take time, and offering yourself the same kindness you’d give a close friend can make a big difference.
Find care with Rula
Having a baby can transform your life, including your self-image. Body image concerns are common during the postpartum period. If your body image is affecting your ability to care for yourself or your little one, don’t hesitate to seek help. Therapists who specialize in postpartum mental health can support you in healing your relationship with your body during this important life stage.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
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