Have you ever caught yourself constantly looking at your body in the mirror, comparing your body to others, or continually weighing yourself? This behavior can lead to negative thoughts relating to body image.
Body Checking Meaning
If we find ourselves examining our bodies in the mirror, using the fit of our clothes to judge how our bodies have changed, asking others about our shape or appearance, or negatively comparing our bodies to others, we may be engaging in body checking.
However, when this behavior becomes overwhelming, it’s time to seek help. An overwhelming concern about our bodies’ appearance can lead to disordered eating behaviors as we try to cope with the dissatisfaction we often experience. Some examples of body checking include:
- Frequent weighing
- Feeling for muscle, bones, or fat
- Wrapping hands around our stomach, waist, arms, etc.
- Comparing our body to others or past photos of ourselves
- Fixating on body parts or features in the mirror
- Seeking reassurance from others about weight, shape, size, etc.
Avoiding Our Bodies
In contrast to body checking, body avoidance occurs when individuals try to reduce or avoid seeing their bodies or features. When this occurs, concerns about weight and appearance are still present and often contribute to disordered eating thoughts and behaviors. Examples of body avoidance include:
- Refusing to be weighed
- Covering mirrors in one’s house
- Not looking in one’s reflection when passing by reflective surfaces (such as windows at shops)
- Avoiding tight-fitting clothing or wearing baggy clothes to disguise shape or size
- Avoiding photographs of oneself
While avoiding the overwhelming concern of scrutinizing one’s body may sound helpful to those who are navigating recovery, avoiding one’s appearance and body completely can reinforce an individual’s worries and preoccupation with their body.
How to Help Ourselves
Changing any behavior is often challenging and uncomfortable. Here are some tips to help ourselves or someone we may know who is struggling with body checking and body avoidance:
Identify Our Body Checking or Body Image Avoidance Behaviours
We can start by asking ourselves questions related to our behaviors – this can be in the form of a list, journaling, or even thinking about it ourselves. Some questions may include:
- In which ways are we checking or avoiding our body or weight?
- How often per day or week?
- How do we feel before and after; does it make us uncomfortable or more comfortable?
Create a Plan for Which Behaviours We Want to Work On
It can be overwhelming and often discouraging to address all behaviors at once. Instead, choose one or two behaviors to start to work on.
Set Goals for Ourselves
Taking small steps in challenging this behavior can be rewarding. This will also allow us to adjust our goals gradually and recognize our progress.. For example, a goal may be reducing the number of times we look in the mirror per day to a less overwhelming number, reducing the behavior. Another strategy may be challenging avoidant behavior by allowing a friend or loved one to take a photo a certain amount of times per week.
Ask For Help
Body checking and avoidance behaviors can be challenging to navigate, but you are not alone. If you’re interested in seeking support for yourself or your loved one, you can book a free 15-minute consultation call with us.
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