Body Checking - Harmless?
When you’re walking down the street, are you catching glimpses of your reflection in windows?
Are you constantly adjusting your clothing?
Do you frequently compare your body to the bodies of others in the room?
You’re not alone. I’ve done all of these and more.
In a world saturated with idealized images and appearance-focused messaging, it's not uncommon to become preoccupied with how we look. But when that concern turns into a constant need to monitor or evaluate your body, it may be a sign of body checking—a behavior that can quietly fuel anxiety, dissatisfaction, and even mental health challenges. I can relate to all of these.
What Is Body Checking?
Body checking refers to repetitive behaviors focused on evaluating your body shape, size, weight, or appearance. Often rooted in anxiety or dissatisfaction, it manifests as a compulsive need to monitor your body—either specific areas or your overall physique—often in pursuit of a perceived “ideal.”
How many of the following can you relate to?
Mirror Checking: Frequently examining yourself in the mirror, often zooming in on perceived flaws.
Weighing: Stepping on the scale repeatedly, sometimes multiple times a day.
Measuring: Using measuring tapes or your hands to assess body part sizes.
Pinching or Touching: Feeling for fat, muscle, or bone in an evaluative, often critical way.
Clothing Checking: Trying on clothes to detect any changes in how they fit.
Comparing: Constantly measuring your appearance against others, especially on social media.
Seeking Reassurance: Asking others to validate your appearance or body size.
While it may seem harmless, there are real concerns when we become over focused on our bodies. When is body checking a problem?
It Becomes Compulsive: The urge to check your body feels irresistible and hard to control.
It Increases Anxiety: Instead of offering comfort, it often reinforces insecurities and distress.
It Impacts Mental Health: Body checking is linked to anxiety, depression, body dysmorphic disorder (BDD), and disordered eating.
It Disrupts Daily Life: Time and energy spent body checking can interfere with work, socializing, and personal goals.
It Reinforces Negative Beliefs: Constant monitoring can solidify harmful self-perceptions and unhealthy behaviors.
How to Break Free from Body Checking
If you find yourself frequently engaging in body checking, know that change is possible. Here are some practical steps to take:
1. Increase Awareness
Start by noticing how often and in what ways you check your body. Keep a journal or mental note to track patterns and triggers. Ask God to make you more aware.
2. Seek Professional Support
Therapists, particularly those trained in cognitive behavioral therapy (CBT), can help uncover and address the root causes behind body checking—like low self-esteem or body dysmorphia.
3. Limit Triggers
Reduce access to mirrors, scales, or social media accounts that prompt comparisons. Unfollow accounts that make you feel inadequate, and consider creating a more body-positive feed. Amen? Message me for some excellent accounts to follow.
4. Challenge Negative Thoughts
Work on identifying and disputing distorted thoughts about your appearance. Replace them with the truth of God’s word. If you need some starters, feel free to reach out or comment below.
5. Focus on Functionality
Shift the narrative. Instead of fixating on how your body looks, appreciate what it does—whether it’s walking, dancing, hugging, or healing. Be thankful for all that your body can do and has done!
6. Practice Self-Compassion
Speak to yourself with the same kindness you'd offer a friend. Acknowledge that your worth isn’t defined by your appearance.
7. Find Healthy Coping Strategies
Learn healthier ways to cope with stress or anxiety—like journaling, movement, meditation, or creative expression.
Final Thoughts
Body checking may seem harmless at first, but over time, it can take a serious toll on your mental health and self-image. Recognizing the signs and taking steps to address them is a powerful move toward greater body acceptance and emotional well-being. You deserve a life not dictated by mirrors or scales—but one that’s rooted in the truth of God’s word and the freedom He died for us to have.
You are beautiful!
Check out LiveWell with SonyaKathryn to hear how I have gone from a compulsive body checker to being comfortable in my own skin … most of the time.
