In a society where appearance is often prioritized over well-being, many people develop habits that seem harmless at first but can ultimately undermine their mental, physical and social health. One of these habits is body checking.
What is Body Checking?
Body checking is the frequent act of inspecting or measuring one’s body to check for perceived flaws or changes. This behavior may involve looking in the mirror multiple times a day, pinching certain areas to assess fat or muscle, measuring body parts, constantly weighing oneself or comparing oneself to others. Although an occasional glance in the mirror is perfectly normal, body checking becomes problematic when it happens often, consumes time and energy, or triggers self-doubt, stress, or anxiety.
Body checking behaviors can range from subtle to intense. For some, it may be a quick check in every mirror they pass. For others, it could be an hour-long ritual. Many people feel compelled to body-check in the morning, after eating or before a social event. These repetitive actions can develop into obsessive habits, taking up time, energy and mental space that could otherwise be directed toward healthier, more fulfilling activities.
The Harmful Effects of Body Checking from a Biopsychosocial Perspective
Body checking triggers stress responses in the body, including the release of cortisol, which is commonly referred to as the “stress hormone.” When cortisol levels remain high, it can disrupt several bodily functions, including sleep, digestion, and blood pressure. High cortisol levels also interfere with our body’s natural hunger and fullness cues, making it difficult to recognize when we’re truly hungry or satiated. This disruption can increase the likelihood of engaging in restrictive eating, bingeing or emotional eating, further damaging one’s relationship with food and their body. Over time, this stress can have real physical consequences, weakening the immune system and contributing to chronic fatigue or digestive issues.
Psychological Impacts
On a psychological level, body checking reinforces negative self-image and low self-worth. By focusing so intently on perceived “flaws” or “imperfections,” we train our minds to see our bodies as something to control or fix rather than appreciate. This practice can lead to obsessive thoughts about one’s body and appearance, fueling a constant cycle of self-criticism. For many, body checking can also increase feelings of shame, guilt and anxiety, as they feel they are not meeting certain societal or personal standards of appearance.
These negative feelings can gradually feed into disordered eating behaviors. As individuals become more preoccupied with appearance, they may seek more extreme ways to control their bodies, turning to food restriction, bingeing or other harmful eating patterns. The more these behaviors continue, the more entrenched they become, creating a challenging cycle of self-doubt and poor body image that’s difficult to break.
Social Impacts
From a social standpoint, body checking can lead to increased self-consciousness and social isolation. When individuals constantly check and critique their appearance, they may feel anxious or uncomfortable around others, fearing judgment or comparison. This can lead them to withdraw from social settings, skipping gatherings or declining invitations. Over time, this social avoidance can further isolate them, decreasing support systems and increasing feelings of loneliness.
Additionally, the tendency to compare oneself with others, a common part of body checking, can erode self-esteem even further. Seeing others as “better” or “more attractive” amplifies feelings of inadequacy and unworthiness, and can increase the drive to engage in unhealthy or extreme behaviors to “measure up.” This cycle not only affects how someone views themselves but can also impact their relationships with friends, family, and peers, as insecurities shape how they interact with others.
How Body Checking Leads to Disordered Eating
The repetitive nature of body checking trains the mind to hyper-focus on appearance, reinforcing the belief that physical attributes determine worth. This perception often fuels disordered eating, as individuals may try to “correct” perceived flaws or strive for an idealized appearance. With time, these disordered behaviors, whether restrictive eating, bingeing, purging or compulsive exercise...only strengthen body dissatisfaction and lead to a negative cycle of self-monitoring and control. The more a person checks and critiques, the deeper they may sink into harmful eating and body image behaviors.
For some, body checking becomes an attempt to feel “in control” of their appearance and overall well-being. However, it usually does the opposite. As body checking and disordered eating behaviors escalate, they contribute to a growing sense of powerlessness, and it becomes more challenging to feel comfortable in one’s own body. The constant self-surveillance and comparison can wear down mental health, creating an unrelenting cycle of body dissatisfaction that requires more support and intervention to break.
Breaking the Cycle of Body Checking
Although body checking may feel deeply ingrained, it’s possible to shift away from this behavior and develop a healthier relationship with your body. Here are some steps to consider if you’re struggling with body checking:
1. Practice Body Neutrality: Rather than focusing on liking or disliking your body, try to adopt a neutral perspective. Your body is neither “good” nor “bad”...it simply exists, performing numerous functions that keep you alive and well.
2. Limit Mirror and Scale Time: Reducing your exposure to mirrors and scales can help decrease the frequency of body-checking urges. Try setting boundaries for yourself, such as limiting mirror time to once in the morning or choosing to weigh yourself only occasionally or not at all. The boundary may be important to discuss with your Therapist if weighing often is a struggle.
3. Focus on Self-Compassion: Replace self-criticism with kindness. Treat yourself the way you would treat a friend, recognizing that your value and worth go beyond physical appearance. When you catch yourself thinking negatively, gently shift toward compassionate thoughts.
4. Shift Your Perspective on Social Media: Social media often fuels the urge to compare. Be mindful of who you follow and how their content affects your self-esteem. Follow accounts that promote body diversity, self-acceptance and mental health.
5. Seek Support: Addressing body image and disordered eating struggles can be challenging alone. Working with a therapist or joining a support group can provide valuable insights and tools for fostering a healthier self-image and breaking free from harmful habits.
6. Engage in Activities that Make You Feel Good: Spend time doing activities that make you feel fulfilled and connected, like reading, going for a walk, engaging in creative hobbies, or spending time with loved ones. This can help remind you that your worth is not tied to appearance.
Final Thoughts
While body checking might seem like a minor behavior, its impacts are significant and far-reaching. This habit reinforces self-criticism, amplifies stress and can even contribute to physical and emotional exhaustion. From a biopsychosocial perspective, it becomes clear that body checking is not simply about appearance... it affects our biology, psychology, and social interactions in deeply interconnected ways.
Breaking free from body checking can take time, but it is achievable. By embracing body neutrality, self-compassion and a supportive network, you can begin to create a healthier, more balanced relationship with your body and mind. Remember, your value and worth are not defined by what you see in the mirror. Taking steps toward self-acceptance can open doors to a more fulfilling, connected life... one that doesn’t revolve around the reflection looking back at you.
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