Body Image Mirror Exposure
Neutral, factual mirror work to reduce body-image distress
Mirror exposure for body image distress. Stand in front of a full-length mirror for 5–15 minutes, in neutral clothing. Describe the body in neutral, factual terms — no judgments, no comparisons, no fixing. Repeated practice reduces avoidance and the distress that fuels it.
Neutral description
Top to bottom. Shape, color, line — like describing a stranger. No "too big," "too small," "I hate." Just: shoulders slope down, hair falls past collarbone, freckles across the nose.
Avoidance / checking I noticed
Looking away, sucking in, pinching, scanning specific parts.
A part of the body I appreciated for what it does
Function, not appearance. Hands that type. Legs that walk.
Do not
Don't do this alone if it triggers self-harm urges, purging, or dissociation. Work with your clinician on dose, length, and timing.