Body Image, Mental Health, and Personal Hygiene
When someone is struggling with their mental health, hygiene can become a difficult task. Unfortunately, this topic is not talked about often, potentially leading to isolation and feelings of shame.
Those struggling with body image can face similar difficulties with hygiene. The idea of seeing one’s body while bathing or grooming can feel daunting if not nearly impossible.
If you are struggling with consistent hygiene for whatever reason, you are not alone. The following tips can be implemented during such times:
Keep a hygiene kit readily accessible: What’s in a hygiene kit? You may want to consider filling a basket with products like dry shampoo, disposable body wipes, pre-pasted toothbrushes, and oil-blotting sheets. Put it in the most helpful place where you know you will see it—whether that’s on your bedside table, the bathroom, or your car.
Reduce the laundry overwhelm: Laundry can be overwhelming even when one is not struggling with mental health. Reduce the overwhelm by washing only the essentials and by using wrinkle spray instead of folding clothes
If you are still struggling to consistently wash your clothes, aim for loose, breathable clothing. You may try spraying fabric spray or rubbing a dryer sheet on the inside of your clothes to help them smell fresh.
Boost motivation and enlist support: Consider what might help you feel more motivated. For some, texting a friend for encouragement would feel most helpful. Others may want to blast some feel-good music. Choose a goal and break it down into smaller, more manageable steps.
If you have a trusted loved one in your life, consider asking for specific help, like bringing a prepared meal for you or sitting with you while you fold laundry.
Focus on your 5 senses: Help make things more tolerable by shifting focus to your sensory experience. Use your favorite smelling products. Focus on water temperature. Light some candles and listen to your favorite music.
Break it down: If a shower seems too overwhelming, break it down into more manageable steps. Decide whether you will wash your hair or your body.
Shift to neutrality: Try to shift focus to a more neutral stance when you notice critical thoughts. Examples of neutral thoughts include “I can care for my body even when I struggle to accept it” and “Right now I can do this care task and then move on to the next.”
Sometimes in session, I hear people talking about showering in the dark or avoiding looking in the mirror due to the self-hate that they feel when seeing their bodies. If this feels like the only realistic way to shower or care for yourself, then you know what is best for you and I want to honor that. After all, we are all just trying to do the best we can.
While considering this, it is helpful to consider the cycle of anxiety and how oftentimes when we avoid, we reinforce the belief that we cannot do difficult things. Consider if you are feeling ready to challenge hygiene avoidance so that the belief that your body is “bad” is not reinforced over time. This is where working with a trusted professional can especially help, as you can challenge yourself at your pace with support.
Remember, you are not ____ (fill in judgement word here) if you are struggling with hygiene. You are struggling and still worthy of care. Reach out today for a free 15 minute consultation to get started on your therapy goals.