Reconnecting with Your Body: Overcoming Shame in Recovery

Recovery from food addiction, disordered eating, or a complicated relationship with food often brings up deep-seated feelings of shame. Shame is a powerful and isolating emotion, making individuals feel unworthy, broken, or disconnected from their bodies. Unlike guilt, which focuses on actions, shame targets the self, reinforcing harmful beliefs like “I am not good enough” or “I don’t deserve to heal.”


Many factors contribute to body-related shame, including societal beauty standards, past trauma, and internalised negative self-talk. These feelings can make it difficult to trust and reconnect with your body, often leading to cycles of restriction, bingeing, or avoidance of self-care. However, overcoming shame is possible, and reconnecting with your body is a key step in sustainable recovery.

Steps to Overcoming Shame and Reconnecting with Your Body

1. Recognise and Challenge Shame-Based Thoughts

Shame thrives in silence, so the first step in overcoming it is identifying and challenging negative beliefs about yourself. Start by paying attention to your inner dialogue. Are you speaking to yourself with kindness or criticism?

  • Instead of: “My body is disgusting,” try: “My body is doing its best to support me.”
  • Instead of: “I can’t trust my hunger cues,” try: “I am learning to listen to my body with patience.”

Writing these thoughts down in a journal and actively reframing them can help shift your perspective over time.

Cartoon image of a person with their fingers on their temples, looking like they're in thought. Above them it says 'make change'

2. Practice Self-Compassion

Self-compassion is the antidote to shame. Dr Kristin Neff, a leading researcher in self-compassion, emphasises three core elements:

  • Self-Kindness: Treat yourself with the same gentleness you would offer a friend.
  • Common Humanity: Understand that you are not alone; many people struggle with body image and food relationships.
  • Mindfulness: Acknowledge your emotions without over-identifying with them or letting them define you.

A simple self-compassion exercise is placing a hand over your heart and saying, “I am worthy of love and respect just as I am.”

Cartoon image of a person holding a red heart to their chest. To the left of them it says 'self love' with flowers around it.

3. Engage in Mindful Movement

Reconnecting with your body doesn’t have to involve intense exercise. Instead, focus on mindful movement that feels nourishing rather than punishing. This could be:

  • Gentle yoga or stretching
  • Dancing to your favourite music
  • A slow, mindful walk in nature
  • Deep breathing exercises

The goal is to move in a way that brings joy and awareness rather than guilt or punishment.

Cartoon image of a person doing yoga. They have one leg back and the other bent in front of them. They have their hands in the air over their head, bending back a little.

4. Nurture Your Body with Respect

One of the most empowering ways to overcome shame is by treating your body with care. This can include:

  • Eating regularly and mindfully, without labelling food as “good” or “bad”
  • Prioritising rest and sleep to allow your body to heal
  • Wearing clothes that feel comfortable and affirming rather than restrictive
  • Practicing hygiene and self-care rituals that make you feel nurtures.

Your body is not an enemy, it is your home. Learning to care for it with love rather than criticism can help bridge the gap between shame and acceptance.

A pink cartoon post-it-note with 'be gentle with yourself' written in cream with blue and yellow lines around it.

5. Seek Support and Community

Shame often desters in isolation, making community support essential in recovery. Whether it’s through therapy, support groups, or trusted friends, having a safe space to share your struggles can be incredibly healing. Being surrounded by those who understand and validate your experiences can make a profound difference in your healing journey.

Cartoon image of a group of 4 people with their backs to us. They have their arms around each other and the end two have their arms out into the air.

The Power of Reconnection

Reconnecting with your body after experiencing shame takes time, patience, and consistent effort. Healing isn’t about reaching a place of perfect body love, but rather developing a respectful and compassionate relationship with yourself. It’s about tuning into your body’s needs, acknowledging your worth beyond appearance, and allowing yourself to exist without shame.

Every step you take toward self-acceptance, no matter how small, is a victory in your recovery journey. You deserve to feel safe and at peace in your body, because it is yours, and that alone makes it worthy of love.

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You don’t have to do this alone.