What Is Body Checking? Here’s How to Stop

Do you catch yourself stopping in front of mirrors or picking apart your body? You might be body-checking. Here’s what it is, how it affects mental health, and how to heal.

Body checking has become very common in a world obsessed with appearance. Many people develop small rituals that they might not even notice, such as checking their reflections, adjusting their clothes, or weighing themselves “just to see.” This repetitive behavior often plays a significant role in the development and maintenance of eating disorders, body image dissatisfaction, and other mental health struggles. Here is a deeper explanation of what body checking is, how it affects a person’s well-being, and how to break free from the cycle of body checking. 

What is body checking?

Body checking is the repeated monitoring of one’s physical appearance, often through mirrors, measurements, or comparisons. It’s typically aimed at assessing body shape, body weight, or the appearance of a specific body part. This behavior may include frequent weighing, scrutinizing one’s reflection, comparing with others, or measuring parts of their body. While body checking may seem like a normal way to stay “in shape,” in many cases, it becomes a compulsive habit linked to body dissatisfaction, eating disorders, or body dysmorphic disorder.

4 signs you’re body checking

In order to find if someone is engaging in body checking behavior, one can take these actions into consideration.

• Checking reflections multiple times a day
• Weighing frequently or obsessing over weight changes
• Body comparison to others, online or in person
• Touching or measuring body parts 

If someone finds themself doing several of these actions, they should recognize that these are body checking behaviors and seek support before it develops further.  

Why do people body check?

People may engage in body checking to reduce anxiety about their appearance or gain a fleeting sense of control. Unfortunately, this reassurance is temporary and repeated checking often leads to deeper dissatisfaction. For example, someone with anorexia nervosa may pinch their stomach or thighs multiple times a day, seeking confirmation of weight loss. Someone else might spend hours throughout the day examining their body in the mirror, convinced that a certain body part looks “wrong.” In both cases, checking becomes a compulsive behavior that reinforces negative body image and obsessive thoughts.

How does body checking develop?

Body checking often begins subtly, like quickly glancing in mirrors, comparing with others, or noticing how clothes fit. Over time, however, these actions become ritualized, especially in people struggling with eating disorders, body image issues, or low self-esteem. Here are some of the most common triggers for body checking:

• Wearing tight or revealing clothes 
• Seeing a photo or video of oneself 
• Observing others’ bodies 
• Experiencing stress or social anxiety

How does body checking affect mental health?

Body checking can significantly worsen mental health, especially in people already struggling with eating behaviors, anxiety, or depression. Rather than providing clarity or reassurance, repeated checking increases self-scrutiny and internal criticism. Here are a few of the key impacts body checking has on mental health.

1. Body dissatisfaction

Body dissatisfaction often worsens with repeated body checking, as people become hyper-focused on their perceived flaws or “problem areas.” This constant scrutiny reinforces negative beliefs about one’s body, leading to low self-esteem, anxiety, and even depression. Instead of offering reassurance, checking behaviors feed a cycle of self-criticism and emotional distress, particularly for those already vulnerable to eating disorders or body image issues.

2. Anxiety

Body checking often fuels anxiety by creating a constant state of vigilance around weight, body shape, or appearance changes. People may obsessively monitor their bodies for signs of weight gain or shifts in size, leading to persistent worry and tension. Rather than feeling reassured, each instance of checking tends to heighten anxiety, as small or imagined changes are perceived as threats. This ongoing fear of losing control over one’s body can become overwhelming and may interfere with daily functioning and emotional stability.

3. Disordered eating

Body checking often directly contributes to disordered eating by reinforcing negative thoughts and behaviors related to food and body image. After scrutinizing their body, people may feel heightened shame or dissatisfaction, which can trigger a range of harmful eating behaviors, like restrictive eating, binging, or purging, as attempts to “fix” or control their appearance. As the eating disorder progresses, this cycle becomes deeply ingrained in one’s daily routine, linking checking behavior with food-related responses and making recovery more difficult.

4. Low self-worth

Frequent body checking can cause a person’s appearance to become closely tied to their identity and self-esteem. When someone constantly evaluates their body, they may begin to believe that their value is based solely on how they look. This mindset can erode a healthy sense of self, leading to low self-worth and emotional dependence on physical appearance for confidence or validation. Over time, successes, relationships, and inner qualities are overshadowed by a fixation on the body, making it difficult to feel “good enough” without meeting certain aesthetic standards.

How does social media contribute to body checking?

Platforms like TikTok and Instagram are filled with body-checking videos—clips of people turning sideways, flexing, or showcasing body transformations. While some creators frame this content as “fitness progress” or body positivity, these trends can actually reinforce unhealthy standards and comparisons. 

Social media fuels constant comparison, as viewers are often exposed to curated and edited images that make them question their own appearance. This can trigger increased checking behaviors like mirror-gazing, weighing, or obsessing over specific body parts in an attempt to match unrealistic ideals. When someone feels they fall short of the standards portrayed by influencers, it can reinforce feelings of inadequacy and low self-worth. 

Additionally, for those struggling with eating disorders, these videos can serve as harmful reinforcement for restrictive behaviors. Content that pairs body checking with “what I eat in a day” posts or extreme fitness routines can promote the belief that thinness equates to value or self-control. Rather than encouraging genuine health, this exposure often worsens body dissatisfaction and perpetuates the cycle of disordered eating.

How to stop body-checking

While recovery from body checking is challenging and not linear, it’s possible with the right support and conscious effort. Here are the important steps to stop body checking. 

• Track triggers: Journal when and why urges to body-check arise to identify patterns and increase self-awareness.
• Limit mirrors and scales: Use mirrors only for essential tasks and remove or store scales to reduce compulsive checking.
• Replace the habit: Practice mindfulness, self-affirmations, or grounding exercises to shift focus from appearance to well-being.
• Seek therapy: Working with a therapist trained in eating disorder therapy or body image treatment can be a crucial step in reducing body checking and healing underlying issues. Therapies like cognitive behavioral therapy (CBT) are especially effective.

What does healing from body checking look like?

Healing from body checking doesn’t mean someone never notices their reflection again; it means they stop basing their self-worth on what they see. Here are some examples of what recovery looks like. 

1. Developing a healthier relationship with one’s body

In recovery, developing a healthier relationship with one’s body means shifting from criticism and control to respect and care. It involves recognizing that one’s worth is not defined by one’s appearance, body size, or weight and learning to treat one’s body with compassion through nourishment, rest, and movement that feels good rather than punishing. Additionally, as body-checking behaviors decrease, there’s more room for body neutrality, gratitude, and self-acceptance to grow.

2. Moving away from appearance-based goals

Recovery involves shifting focus from appearance-based goals, like achieving a certain body weight or shape, to goals centered on health, well-being, and self-respect. Instead of striving for aesthetic changes, people begin to value how their body feels and supports them in daily life. This mindset reduces the need for body checking and helps break the cycle of body dissatisfaction.

3. Embracing body satisfaction 

Embracing body satisfaction in recovery means learning to accept and appreciate one’s body as it is rather than constantly striving to change it. It involves letting go of unrealistic standards and celebrating what the body can do, not just how it looks. This shift helps reduce body-checking behaviors and encourages a more peaceful, respectful connection to oneself. While full body positivity may not feel attainable for everyone, reaching a place of satisfaction, or even neutrality, can be a powerful step toward healing and lasting recovery from eating disorders and body image struggles.

4. Focusing more on how the body functions

Focusing less on weight or body size and more on how the body functions is a key part of healing from body image struggles and eating disorders. Instead of measuring worth by numbers on a scale or clothing tags, recovery encourages recognizing the body’s strength, mobility, and resilience. This perspective change helps reduce harmful body checking and promotes a greater appreciation for what the body allows people to experience, like movement, connection, and joy. Furthermore, valuing function over form supports a more balanced, compassionate relationship with one’s body and overall mental health.

How Charlie Health can help

If you or a loved one is struggling with a mental health condition, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including eating disorders. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.