The Mental Health Impact of Body Checking and How to Break the Cycle

Catching a glimpse of yourself in a mirror or window is something most of us do without much thought. However, when it becomes a repetitive habit of scrutinizing your body, this behavior known as body checking can harm your mental health.

Body checking, while seemingly harmless, can spiral into obsessive and intrusive thoughts, particularly for individuals struggling with body image or disordered eating. Here’s what you need to know about body checking, its impact on mental health, and how to curb the habit.

What Is Body Checking?

Body checking involves repeatedly observing and evaluating your body’s size, shape, or appearance. According to Chelsea Kronengold, associate director of communications at the National Eating Disorders Association (NEDA), this behavior can take various forms, including:

• Frequently checking your reflection in mirrors or windows.

• Measuring body parts (e.g., wrapping hands around your waist or thighs).

• Comparing your body to others’.

• Asking others for validation, such as, “Do I look okay in this?”

• Weighing or pinching specific areas of your body.

While occasional self-assessment is natural, it becomes problematic when it turns obsessive or impacts daily life.

Why Do People Body Check?

Body checking is often used as a way to gain a sense of control or reassurance. According to a 2015 study in the European Eating Disorders Review, individuals with eating disorders frequently engage in body checking to reduce anxiety about their appearance.

However, the same study found that body checking tends to amplify negative emotions rather than soothe them. Instead of fostering comfort, it often deepens dissatisfaction and reinforces harmful self-perceptions.

The Mental Health Impact of Body Checking

For those struggling with body image issues, body checking can dominate thoughts and behaviors, leading to:

• Low self-esteem and negative body image.

• Increased anxiety and depression.

• Heightened risk of developing or worsening eating disorders.

These effects can create a vicious cycle, where body checking exacerbates the very insecurities it seeks to alleviate.

Six Strategies to Reduce Body Checking

If body checking has become a persistent habit, breaking free requires self-awareness, compassion, and actionable steps.

1. Practice Self-Compassion

When a negative thought arises, counter it with a kind statement about yourself. On difficult days, imagine what you’d say to comfort a friend and offer yourself the same grace.

2. Embrace Body Diversity

Remind yourself that everyone’s body is unique, shaped by genetic and cultural factors. This perspective can help you avoid harmful comparisons.

3. Focus on Inner Worth

Shift your focus from appearance to internal qualities. Celebrate traits like kindness, resilience, or creativity to help redefine your sense of self-worth.

4. Be Mindful on Social Media

Curate your social media feed by unfollowing accounts that make you feel inadequate. Instead, follow empowering content that promotes self-acceptance. Take breaks from social media if it negatively affects your mental health.

5. Choose Clothes That Fit and Flatter

Wearing comfortable clothes that suit your body can boost confidence. Avoid trying to fit into clothing styles or sizes that don’t feel right for you.

6. Seek Professional Support

If body checking is significantly impacting your mental health or relationship with food, reaching out to a therapist can provide invaluable guidance.

The Bottom Line

Body checking may seem like a small habit, but it can have profound effects on your mental health. Recognizing its impact and taking steps to reduce it can help you cultivate a healthier, more positive relationship with your body.

Discover more strategies to nurture self-love and mental wellness. Subscribe to our newsletter for expert advice and tips to thrive.