Eating · Body Image
Body Checking & Avoidance Hierarchy
Both sides of the loop — reduce checking, approach what's avoided
Body checking (mirror, pinch, measure, weigh, ask) and body avoidance (baggy clothes, no mirrors, no photos, sex with lights off) are two sides of the same loop. Both keep shape/weight central. This hierarchy plans graded reduction of checking and graded approach to what's avoided.
My checking behaviors
- Mirror checking (front, side, specific parts)
- Pinching / grabbing flesh
- Measuring with hands, fingers, clothing fit
- Weighing more than once a week
- Comparing to others in person / online
- Asking partner or friends for reassurance
- Photographing my body
My avoidance behaviors
- Baggy clothes only
- No mirrors / mirrors covered
- No photos / untagging
- Sex only in the dark or clothed
- Avoiding beach, pool, gym locker rooms
- Not letting anyone see or touch specific areas
Reduction & approach ladder
Checking to reduce OR avoidance to approach
SUDS
How long I stayed with it
Checking IS avoidance — of not knowing
Every check is a small reassurance-seek that teaches the brain the answer matters. Reducing checking and approaching what you avoid, together, breaks the loop from both sides.