Body Check, Mirror Check, Scroll: Recognising Subtle Body Image Triggers
We often think of body image struggles as loud and obvious—crash diets, tearful meltdowns in fitting rooms, or avoidance of mirrors altogether. But in reality, many of the behaviours that keep body anxiety alive are far more subtle. They’re the habits we’ve normalised, the moments we barely notice: a quick pinch at the waistline, a selfie deleted because we didn’t like the angle, a scroll through “fitspo” when we’re already feeling low.
These small, daily rituals can quietly reinforce the belief that our bodies are problems to be fixed. And when left unexamined, they can keep us stuck in cycles of shame, comparison, and disconnection.
Let’s take a closer look at some of the most common body image triggers—and how to gently interrupt the loop.
1. Body Checking
Body checking can look like:
Measuring or weighing yourself frequently
Grabbing, pinching, or poking certain body parts
Assessing your reflection from every angle
Asking others for reassurance about your appearance
These behaviours might feel like they're helping you “stay in control,” but in reality, they often increase anxiety. The more you check, the more you notice—and the more you notice, the more dissatisfied you’re likely to feel.
💡 Try this: Gently reduce how often you engage in checking behaviours. Replace the urge with a grounding practice—place your feet on the floor, take a deep breath, and ask yourself, “What do I actually need right now?”
2. Mindless Scrolling
Social media is a double-edged sword. While it can offer community and inspiration, it also delivers a steady stream of highly curated bodies. Even if you think you're “just browsing,” your brain is soaking in the comparison.
Ever notice how a quick scroll can leave you feeling worse about yourself? That’s not your fault—that’s the algorithm doing exactly what it’s designed to do.
💡 Try this: Curate your feed. Mute or unfollow accounts that leave you feeling “less than.” Follow people who share diverse, joyful, and real representations of bodies—including your own.
3. Negative Self-Talk Disguised as “Motivation”
Thoughts like “I need to be stricter” or “I’ll feel better when I lose a stone” can masquerade as self-improvement—but they’re often rooted in shame, not self-care.
Many of us learned to motivate ourselves with harshness. But healing happens when we begin to speak to ourselves with the same kindness we offer others.
💡 Try this: When you catch a critical thought, pause and ask, “Would I say this to a friend?” If not, consider what a more compassionate alternative might sound like.
4. Mirror Rituals That Reinforce Criticism
There’s nothing wrong with looking in the mirror. But if each glance turns into a forensic inspection or a harsh critique, it’s worth exploring why.
The mirror can become a stage for performing disapproval, as if checking will somehow prevent changes we fear. But this often backfires, reinforcing dissatisfaction instead of easing it.
💡 Try this: Use the mirror for functional tasks—brushing your hair, checking your outfit—but avoid lingering if it leads to criticism. Over time, you can experiment with neutral or even kind self-statements while looking at yourself.
Healing Is in the Small Shifts
You don’t have to stop body checking overnight or delete every social media app. But each time you choose curiosity over criticism, or pause a pattern that no longer serves you, you’re making space for something new.
Body image healing isn’t about becoming obsessed with your appearance in a positive way—it’s about loosening its grip on your self-worth. It’s about coming home to yourself, even when you don’t feel “perfect.”
Want support as you rewrite your relationship with your body?
My Body Image Workbook offers guided exercises, journal prompts, and gentle insights to help you move beyond appearance-based self-worth. Whether you’re deep in recovery or just starting to explore these ideas, it’s a supportive companion on your journey toward peace with your body.
