# Body image, bloat and being kind to yourself

> Your body changes across the month. Your worth does not.

Category: Mind & mood · 2 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/mind-mood/body-image

## Quick answer

- Body changes across your cycle are normal and temporary.
- Social media can strongly affect body image, so curate it.
- Body neutrality is a realistic alternative to forced positivity.
- Worries about food or weight deserve real support.

[Bloating](https://splash.care/learn/body-literacy/bloating), [spots](https://splash.care/learn/body-literacy/acne-skin) and tender boobs can make [the week before your period](https://splash.care/learn/phases/luteal) feel like your body is staging a protest. The NHS lists bloating, [breast tenderness](https://splash.care/learn/body-literacy/breast-changes) and spotty skin as common [PMS](https://splash.care/learn/glossary/pms) symptoms. It is normal to feel less confident then. It is also temporary, and it says nothing about your value.

**40%** of UK teenagers said images on social media had caused them to worry about their body image (Mental Health Foundation, 2019). For adults it was 22%

## Gentle strategies

- Curate your feed: unfollow accounts that make you feel worse
- Try [Body neutrality](https://splash.care/learn/glossary#body-neutrality): thank your body for what it does today
- Wear comfy clothes on bloaty days, without guilt
- Notice harsh self-talk, and ask if you would say it to a friend
- Do something you enjoy that is not about how you look

**Myth:** Pre-period bloating means you have gained weight.

**Fact:** The NHS says some people feel bloated around their period, and the most common cause of bloating is gas in the gut. It usually eases once your period starts.

> **Splash says:** sharks do not stress about their fins. Write three things your body did for you this week. Walking, hugging, laughing all count.

> If your body feels like it does not match who you are, that is a different experience from a bad body-image day. Our read on periods and dysphoria is for you, and a GP can help.

### When to see a doctor

If thoughts about food, weight or shape take up a lot of your day, or you are restricting, bingeing, making yourself sick or exercising too much, please talk to a GP or call Beat, the UK eating disorder charity (England: 0808 801 0677, 3pm to 8pm on weekdays, or use their webchat). The NHS says anyone can get an eating disorder, and most people recover with treatment. If you ever feel unsafe or have thoughts of harming yourself, please reach out now. If you are in danger, call 999 or go to A&E. For urgent help that is not an emergency, call NHS 111 and choose the mental health option (England), or call Samaritans free on 116 123, any time. You can also text SHOUT to 85258.

## Sources

1. [Mental Health Foundation: Body image report, executive summary](https://www.mentalhealth.org.uk/explore-mental-health/articles/body-image-report-executive-summary)
2. [NHS: Raising low self-esteem](https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/)
3. [NHS: PMS (premenstrual syndrome)](https://www.nhs.uk/conditions/pre-menstrual-syndrome/)
4. [NHS: Eating disorders, overview](https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/eating-disorders/overview/)
5. [Beat: I need support now (eating disorder helpline)](https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/support-now/)

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).