You may want to think about taking some of the following steps:
Consult a professional. If you notice any of these red flags, Dr. Beresin recommends visiting a clinician who specialises in eating disorders. They can either provide or point you in the direction of therapy that will help.
Remove mirrors, scales, or whatever else you are using to body check for a while. “Of course, the ultimate goal is to be able to see yourself in a mirror without criticism or to know your weight without fear and judgment,” says Diers. “In order to achieve that goal, sometimes it helps to remove the triggers initially in order to have a break from the behavior and find some peace.”
Take a break from social media if you find it triggering. “Remove apps from your phone, require a manual login, or plan other things to do besides social,” says Diers. “Notice how it makes you feel after a few days or a week. Next, decide if or how you will go back to social in a more balanced and nourishing way.”
Challenge and change your habits. “Changing or stopping body-checking is about creating new patterns of behavior,” says Diers. When you notice yourself body-checking, take note of what you’re doing when it happens. Try to stop it by doing something else or breathing through the urge to check. “Notice what triggers body checking and see if some of those triggers can be removed or managed in other ways. Try to be curious, not furious with yourself. You are gathering information to try to make a positive change. It takes practice and patience.” Above all, remember you’re more than how you look. “It’s only one portion of who you are,” says Diers. “Beauty really is on the inside, and when that beauty is nurtured, it shines through.”