How to Accept Having a Large Bust

Co-authored by Daniel Barrett, MD

Last Updated: September 10, 2024 References

Many women are uncomfortable with specific aspects of their bodies, but a large bust presents particular challenges. In addition to potential health problems and discomfort, a large bust size can make you feel self-conscious. Unfortunately, women with a large bust may also receive a lot of unwanted and negative attention. If you are struggling to accept your large bust, you can work to improve your body image, dress in a way that flatters your figure, and explore options to reduce your bust size.

Method 1

Method 1 of 3:

Improving Your Body Image

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1
Do not let your bust size define you. It’s important to remember that your bust size or any aspect of your physical appearance does not define who you are as a person. Instead of dwelling on your bust size or worrying about how others perceive your bust, consider the qualities and traits that make you unique and amazing.
- Try not to emphasize physical appearance when you do this. Instead, consider your interesting personality and special character traits.
2
Stop making negative comments about bust size. Making negative comments about your bust size or other people’s bust size is a major obstacle in your quest to accept your bust size and improve your overall body image. Don’t allow yourself to talk or think negatively about your body and do not make negative comments about other people’s bodies.^{[1]
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- Constantly making comments about your bust size can become a bad habit and even a fixation that will prevent you from accepting your large bust.
- You shouldn’t make negative comments about other people’s bodies because you wouldn’t want people to make those comments about yours. In addition, research suggests that when we say negative things about other people’s bodies, our brains actually internalize this message and we direct the message to ourselves.
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3
Be prepared for unwanted attention and negative stereotypes. Unfortunately, our society and culture often make false assumptions that women with large busts are sexually promiscuous and unintelligent. You can prepare to deal with these situations in advance, and challenge these negative assumptions in the process.
- Many women with large busts often receive unwanted male attention. Don't be afraid to be forceful if necessary and report inappropriate behavior to a teacher, supervisor, or the police. It's also not a bad idea for women to take a self-defense class and carry pepper spray.
- Rehearse your response to rude comments or sexual advances so you'll be ready even if taken by surprise.
- Sticking to conversation topics about class, business, and work helps send the message that you are smart and not merely a sexual object.
- Some women have reported that talking about their mothers and grandmothers forces guys to see them more as daughters or sisters rather than sex objects. Hopefully, guys will adjust their behavior accordingly.
- If possible, remove yourself from the situation and avoid people who objectify your body and make you feel bad about yourself.
4
Provide self-affirmations when you have negative thoughts. If you have a negative or disparaging thought about your bust size, try to immediately replace it with a positive one. For example, if you have a moment where you feel that your bust is too large, think about how nice you look in a certain outfit or type of outfit.^{[2]
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- Writing these positive affirmations down and leaving them on your mirror, in your wallet, or in your purse can help you feel more confident and comfortable with your body.^{[3]
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5
Ban images that make you feel bad about your bust. Through television, movies, magazines, video games, toys, articles, and online media we are inundated with images of idealized body types. It can be challenging not to compare your own body—especially bust size—to these images and feel that it is deficient in some way. Avoiding images that make you feel bad about yourself can help you accept your large bust.^{[4]
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- It’s unrealistic to think you can totally eliminate your exposure to these images, but minimizing your exposure will help you combat social pressures and prevent you from comparing your own bust size and body to these unnatural images.
6
Avoid people who make you feel bad about yourself. If there’s someone in your life who makes negative comments about your large bust size or makes you feel negative about it, try talking to this person about how you feel. They may not realize their comments or attitude are hurtful.
- If you don’t feel comfortable talking with the person or they dismiss your concerns, it might be best to avoid being around these individuals. Instead, surround yourself with people who help you feel good about yourself and your body.
7
Try meditating. Meditation can help you push away and eliminate negative thoughts, so the next time you are having a hard time accepting your large bust size, try to sit for 5 to 10 minutes, close your eyes, and focus on your breathing. ^{[5]
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- To accept your bust size and prevent negative thoughts from gaining too much power, say something positive about your body while you meditate such as “I love and accept my body.” Then take a deep breath, and repeat this as needed.
8
Remember that you are not alone. Many women report that they have a hard time accepting their bust size and feeling good about their bodies. As a result, you shouldn’t feel isolated or alone.
- Consider joining an online support network, forum, chat group, or social media group about body image or bust size so you can connect with women who are dealing with similar struggles. This will help you feel less alone, and is an excellent opportunity to learn and share tips for accepting your bust size and promoting a healthy body image.^{[6]
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9
Be patient. Improving your body image and accepting your large bust size will likely not happen overnight. It’s a process that will be more effective if you are patient and understanding with yourself.
- If you continue to worry about your large bust size or other body-image issues, consider talking with a counselor. They will be able to offer support and help guide you toward self-acceptance.

Method 2

Method 2 of 3:

Dressing to Flatter Your Body

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1
Check your bra size and get properly fitted. An essential step in your journey to bust acceptance is to check your bra size and get properly fitted. Research indicates that many women mistakenly wear the wrong size bra, which can make you feel and look less comfortable, confident, and attractive.^{[7]
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- Your bra size and needs also fluctuate as you get older, gain or lose weight, and have children. Asking an expert to determine your bra size will help ensure you get a bra that looks and makes your large bust feel great.
- A professional bra fitter can also help address any specific concerns you might have about your bust, and find a style that suits your specific needs. For example, if you feel that your large bust size is causing back pain or discomfort, a bra fitter can select styles that resolve these problems and give you the support you need. If you would like to minimize cleavage, they can recommend a bra that will help accomplish this.
- Most major department stores and lingerie stores offer free expert fittings. If you prefer to shop online, many online retailers offer resources and personalized bra-fitting tools and quizzes that can help you locate the appropriate bra for your bust.
2
Wear clothes that fit. When clothes do not fit properly, you will not feel confident and the ill-fitting selection can draw negative attention to your large bust. Avoid clothes that are too tight or too baggy, so you can look your best and feel more comfortable with your large bust size.
- More clothing stores and designers are introducing styles specifically for women with large busts, so look for these options when you are clothes shopping.
Women with large busts often find it can be helpful to work with a good tailor who can alter clothes so that they accommodate and flatter large busts. Part of accepting your large bust might be admitting you need assistance with alterations since clothes are not always designed for women with larger bust sizes.
4
Shop at vintage stores. In past decades, our culture celebrated women with full busts and clothing designers catered toward this body type. As a result, you might have luck shopping for clothing that flatters large busts in a vintage store.
- As a bonus, you’ll have clothes that are more unique and interesting than the ones your peers are wearing.
5
Learn about styles that are flattering on full busts. Before your next shopping trip, do some online research on styles that are considered flattering on women with large busts. If you feel comfortable and attractive with what you are wearing, you will have a more positive attitude about your bust size. Here are a few options that style experts recommend:^{[9]
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- Open necklines such as scoop necks, V necks, sweethearts, or round necklines help elongate the torso and draw attention away from the bust.
- Accessories such as a scarf, a pendant, or a larger necklace also elongate your torso and move the eyes away from the chest area.
- Look for longer shirts because a large bust shortens the length of the top. Shorter shirts can appear too small or cropped.
- Wrap dresses and shirts generally accentuate cleavage and highlight the waist.
6
Minimize your chest by wearing dark colors. If you are uncomfortable with your large bust size and would like to draw less attention to your chest, try wearing dark colors. This will downplay your full bust.^{[11]
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- Light colors will make your bust appear larger.
7
Choose tops that do not appear fussy. If you would prefer not to draw attention to your larger bust, avoid tops that have lots of embellishments, ruffles, trim, pockets, or large logos.^{[13]
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- Horizontal stripes also tend to emphasize a larger bust.
8
Avoid tops that gap or pull. Women with a large bust often find that button-up shirts gape between the buttons or pull across the chest. Try on shirts when you are shopping or make sure you can return ones that don't fit well.
- You might also be able to secure the shirt with safety pins or fashion tape, so don't give up if you find one you really like. A tailor can also alter the shirt so it flatters your figure without gaping or pulling.
While there are many theories and guidelines about how women with larger busts should dress, it is ultimately your decision and you should wear what you feel most comfortable and confident in. This will help you accept your large bust.

Method 3

Method 3 of 3:

Reducing Bust Size

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1
Do daily cardio exercise.^{[14]
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Expert Source

Daniel Barrett, MD
Board Certified Plastic Surgeon

Expert Interview. 23 July 2020.} If you are having a hard time accepting your large bust and want to explore non-surgical options to reduce your bust size, focus on doing daily cardio exercises for 45 to 60 minutes. This will help you lose body fat, and since breast tissue is composed mostly of body fat, you will likely notice a reduction in your bust size, and improved general health.^{[15]
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- Since it can be uncomfortable for women with large busts to run and jog, try lower-impact cardio exercises such as walking, using an elliptical, or riding a bike.
2
Build and tone chest muscles. Building and toning your chest muscles, especially the pectorals, may decrease your bust size and help improve your overall health. Here are a few exercises that will tone and tighten your chest muscles:^{[16]
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- Push ups.
- Barbell Bench Press.
- Dips.
- Even if you do not notice a reduction in breast size, these exercises can help tone and strengthen your body, preventing the back pain and discomfort that often plagues women with larger busts.
- It’s a good idea to work with a personal trainer who can tailor a workout plan and recommend specific exercises to tone and tauten your chest.
3
Learn about breast reduction surgery.^{[17]
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Expert Source

Daniel Barrett, MD
Board Certified Plastic Surgeon

Expert Interview. 23 July 2020.} If you are unable to accept your large bust size or are experiencing health problems as a result of your bust size, conduct research on breast reduction surgery. This procedure, also known as reduction mammaplasty, removes excess tissue and skin from the breasts so they are reduced in size. ^{[18]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- If you are a teenager or young adult uncomfortable with their larger bust size, physicians usually recommend waiting on the surgery until your breasts are fully developed.
- Some doctors also suggest waiting until you have had children or your family is complete since pregnancy leads to changes in breast tissue, which may impact the results of the surgery. Research suggests that breastfeeding after this surgery is also more difficult.
- If you are considering breast reduction surgery, meet with a board-certified plastic surgeon to discuss the procedure, learn about the cost, and decide if you think it would improve your health and body image.
Before you decide that surgery is the best way to deal with a larger bust, talk with your doctor or a medical professional about your concerns.^{[19]
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Expert Source

Daniel Barrett, MD
Board Certified Plastic Surgeon

Expert Interview. 23 July 2020.} If your large bust size is affecting your health or causing you discomfort, your doctor might have a way to address these issues and alleviate these problems.
5
Meet with a counselor. If you are struggling to accept your large bust, consider meeting with a counselor or mental health professional. They can provide support and advise you about how you can learn to accept your body.
- While it is natural to feel unhappy about a certain aspect of your physical appearance, if these thoughts become overwhelming and interfere with your daily life, you may be experiencing body dysmorphic disorder (BDD). People with this condition tend to focus on or obsess over a perceived flaw in their physical appearance. A mental health professional will be able to diagnose and treat this condition.^{[20]
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Expert Q&A

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Question

How long does it take for breasts to settle after surgery?

Daniel Barrett, MD
Board Certified Plastic Surgeon
Dr. Daniel Barrett is a Board Certified Plastic Surgeon and the owner of Barrett Plastic Surgery based in Beverly Hills, California. With over six years of plastic surgery experience, Dr. Barrett specializes in aesthetic and reconstructive surgery of the face, nose and body. He has developed detailed scar management protocols and closure techniques to reduce the appearance of scars for his patients. Dr. Barrett obtained a BS from James Madison University and an MD along with an MS in Physiology and and an MHA (Masters of Health Administration) from the Medical College of Virginia in Richmond.

Daniel Barrett, MD

Board Certified Plastic Surgeon

Expert Answer

The downtime for breast augmentation surgery varies anywhere from three days to a week and it's important to mentally and physically de-stress, so working from home is still not recommended. You want to allow your body to heal during the recovery period. I recommend that my patients don't do any physical activity that raises their blood pressure for the first two weeks, but walking is very much encouraged because it helps improve blood flow and the healing process. Make sure that you're eating appropriately, lowering your coffee intake right after surgery because coffee can stimulate stress hormones in addition to the surgery. Meditation is very helpful.

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If you are uncomfortable with your bust size, you can wear dark colors to downplay a larger bust.

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Positive self-affirmations and meditation can help you dispel negative thoughts about your bust size.

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A properly fitting bra can make you feel more comfortable, confident, and attractive, so consider going to a lingerie or department store for a personalized fitting.

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