How to Break Free from Body Checking: Tips for Reducing the Habit in Recovery
Breaking free from body checking is possible, but it takes time, intention, and support. Here are actionable steps to help you reduce this behavior and focus on building a healthier relationship with your body.
Step 1: Build Awareness
The first step in change is recognizing the behavior.
Notice when and where you tend to body check.
Keep a journal to track patterns, triggers, and emotions.
Reflect on how body checking makes you feel—both in the moment and afterward.
Step 2: Reduce Opportunities for Body Checking
Set up your environment to support your recovery.
Cover or limit access to mirrors in your home.
Wear clothing that feels comfortable and doesn’t invite constant adjustment or scrutiny.
Remove your scale or put it in a less accessible location.
Step 3: Develop Distraction Techniques
When you feel the urge to body check, try redirecting your energy:
Practice deep breathing or mindfulness exercises.
Engage in a hobby or activity you enjoy, like reading, crafting, or gardening.
Call a friend or loved one for support.
Step 4: Challenge Negative Thoughts
Body checking is often rooted in distorted beliefs.
Ask yourself: What am I hoping to achieve by checking?
Remind yourself that bodies naturally change and fluctuate—it’s normal and okay.
Practice affirmations, like “My worth is not tied to my appearance.”
Step 5: Build a Support System
Healing rarely happens in isolation. Seek out:
A dietian or counselor who specializes in body image and eating disorders.
Support groups or online communities for those recovering from similar struggles.
Close friends or family members who can encourage and uplift you.
Step 6: Celebrate Progress, Not Perfection
Recovery isn’t about eliminating body checking overnight—it’s about making gradual shifts.
Acknowledge small wins, like noticing a trigger without acting on it.
Be patient with yourself; change takes time and practice.
Read more about body checking here!
You Deserve Support—Start Your Healing Journey Today
If you’re struggling with food, body image, or eating behaviors, you deserve care and compassion. You don’t need to wait for things to spiral or reach a breaking point before seeking help. Treatment isn’t about being “sick enough”—it’s about improving your quality of life and addressing the behaviors and thoughts holding you back.
Reaching out for support can feel daunting, especially if you’re questioning whether your struggles are “serious” enough. But the truth is, if you’re even wondering, that’s reason enough to explore help. You deserve a life free from the constant battle with food and body image.
At Side By Side, we approach healing from a holistic, self-compassionate perspective. We empower our clients to rebuild trust in their bodies, discover self-acceptance, and live a fuller, freer life. Together, we’ll help you move forward toward nourishment and peace.