The numbers are astounding. Over 90% of women don’t like what they see when they look in the mirror. On average, women have almost one negative thought about their bodies every hour. Negative body image can have some serious implications, including low self-esteem, eating issues and depression. But how can you avoid it? With hundreds of media images bombarding you every day and stereotyping all around, how can you improve your body image? One or more of the following steps can help.

1. Adjust Your Media Consumption

If you shift your TV viewing habits, or some of the magazines you read, you can find other programs, articles and websites that are just as satisfying, but they are less likely to make you cringe when you look at yourself.

2. Take Small Steps to a Healthier Lifestyle

No. We’re not saying you must change your body. A more balanced diet, more activity and other elements of a healthy lifestyle should be pursued or their own merit (which is a healthier you); not to lose weight. But the point is to not jump into it so deeply that you change everything you eat and do every day in one giant leap. Doing that reduces your chance of success. Instead, try one thing that will improve your health, like finding new, healthy snacks, instead of automatically reaching for the bag of potato chips.

3. Look for Alternatives

If there are ways to help improve your self-esteem, to help you have a better impression of the image in the mirror, without making you uncomfortable or adjusting your life to the point that you hardly recognize it, then don’t be afraid to give it a try. Flattering clothing, shapewear or even a new hair style can all help you feel better about yourself, which will help you be more accepting of who you are.

4. Be Grateful

The next time you have a negative thought about your body, stop for a moment. Consider everything you have. Think about your friends and family and how much they mean to you. Be glad for everything you have achieved and can achieve. Suddenly, the idea that your body doesn’t look like the bikini models on TV will not seem like so much of an issue.

It really is up to you. Listen to yourself. Listen to how you speak to yourself and look for signs of negative body image. Then take steps to reduce or eliminate them.