Breaking the Habit: Understanding and Overcoming Body Checking

Points By: Leah Kuhn

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Body checking is a behavior that many individuals engage in, often without realizing its potential impact on their mental and emotional well-being. This is especially common in the summer time as clothes cover less of our bodies and bathing suits come out. Body checking often involves using external markers such as scales, mirrors, pinching, or other methods to gather information about one's body weight, shape, size, or appearance. While it may seem like a harmless habit, especially in today's culture of body scrutiny and comparison, body checking can have significant consequences, particularly for those with dysmorphia or negative body image. 

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What is Body Checking?

Body checking is the body's attempt to regulate and reassure individuals who struggle with dysmorphia or negative body image that they are "okay." This behavior often manifests as repetitive compulsions or ruminations, leading individuals to constantly seek reassurance about their physical appearance. Examples of body checking behaviors include constantly looking in mirrors, comparing progress photos, pinching or measuring body parts, or obsessively weighing oneself.

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The Normalization of Body Checking

In today's society, body checking has become normalized, especially in environments like gyms, dance studios, and social media platforms. The prevalence of fitness trackers, gym mirros, progress photos, and body transformation narratives has further perpetuated the idea that constant monitoring of one's body is necessary for progress or validation. However, it's important to differentiate between healthy self-care practices and harmful body checking behaviors.

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How to Know When Body Checking is No Longer Normal

Acknowledging and understanding the overwhelming urge to body check is the first step in recognizing when it has crossed the line into a problematic behavior. Ask yourself, "How much is this interfering with my life?" Body checking may become problematic if it:

1. Interferes with Clarity and Concentration: Constant preoccupation with body checking can interfere with your ability to think clearly or concentrate on tasks at hand, affecting your productivity and overall well-being.
2. Consumes Excessive Time: If body checking takes up a significant amount of your time, leaving little room for other activities or responsibilities, it may indicate a problematic pattern
3. Affects Eating Habits: Body checking can lead to unhealthy eating habits, such as restricting food intake based on perceived flaws or constantly monitoring calorie consumption to maintain a certain appearance.
4. Impacts Personal and Professional Life: When body checking starts to create problems in your work, academic, or personal life—such as social isolation, relationship strain, or avoidance of social situations—it's a sign that intervention may be necessary.

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Overcoming Body Checking

Overcoming body checking involves a combination of self-awareness, self-compassion, and seeking support when needed. Here are some strategies to help break the habit:

1. Mindfulness Practices: Practice mindfulness techniques to stay present in the moment and reduce the urge to engage in body checking behaviors.
2. Challenge Negative Thoughts: Challenge negative thoughts and beliefs about your body, focusing on self-acceptance and appreciation for your unique qualities beyond physical appearance. We know it’s easier said than done.
3. Set Boundaries: Set boundaries around body checking behaviors, such as limiting mirror time or avoiding triggers that prompt compulsive checking. (This may include certain items of clothing.)
4. Seek Professional Support: If body checking significantly impacts your well-being, consider seeking support from a licensed professional.

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Breaking the habit of body checking is a journey that requires patience, self-reflection, and a commitment to prioritizing mental and emotional well-being. By recognizing the signs of unhealthy body checking and implementing healthy coping strategies, you can cultivate a healthier relationship with your body and yourself. We believe in you.

If you would like to speak to a registered dietitian about any of these practices, you can reach us at scheduling@casespecificnutrition.com. We can be a great tool to help you get where you want to be. You’ve got this.

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