Body checking is a specific, compulsive behavior strongly associated with the presence or development of an eating disorder (ED). It is characterized by the repetitive and anxious monitoring of one’s body for changes in size, shape, or weight. This behavior is a pathological coping mechanism driven by intense body image distress and an over-evaluation of appearance. Body checking often serves as a maladaptive attempt to manage the overwhelming anxiety related to perceived body flaws or weight gain fears.
Defining Body Checking Behaviors
Body checking involves a wide array of actions that individuals use to gather information about their physique. These behaviors can be broadly categorized into two types: overt, observable physical actions and covert, internal mental processes.
Overt body checking involves physical interaction with the body or external tools to assess size or shape. Examples include frequent daily weigh-ins, measuring body parts with a tape measure, or excessively scrutinizing one’s reflection in mirrors. Other common overt behaviors are pinching or feeling for body fat, or constantly assessing the fit of clothing to judge weight fluctuations.
Covert body checking, in contrast, involves mental or less visible actions that still serve the function of monitoring the body. This includes constant mental comparison of one’s body to others, whether in-person or through media images, to gauge size. Covert checking also encompasses seeking external reassurance about one’s appearance, such as asking, “Do I look bigger to you?”. It also involves the persistent, internal assessment of how one’s body “feels,” such as focusing on sensations of fullness or bloating after eating.
The Psychological Function of Body Checking
The compulsion to check the body is deeply rooted in an underlying psychological need to manage intense anxiety and uncertainty regarding one’s physical appearance. Individuals often feel compelled to check their body to either confirm or deny their worst fears related to body changes. The behavior is an attempt to gain a temporary sense of control or predictability over a body that feels out of control.
In the moment, body checking can function as a short-term anxiolytic. For example, a quick glance in the mirror might momentarily reassure a person that their body shape has not changed, alleviating an immediate spike in anxiety. This immediate, albeit brief, stress reduction reinforces the habit.
The behavior is directly linked to the core cognitive distortion in eating disorders: the over-evaluation of shape and weight as the primary measure of self-worth. Any perceived change must be constantly monitored. This constant monitoring is a maladaptive coping mechanism for profound body dissatisfaction.
The Negative Feedback Cycle and Its Impact
Despite the initial temporary relief it may provide, body checking inevitably reinforces the anxiety and body dissatisfaction it attempts to reduce. The cycle begins with existing anxiety about body shape or weight, which triggers the compulsive checking behavior. The act of checking itself forces an intense, hyper-focused scrutiny on perceived flaws.
This scrutiny amplifies self-criticism and increases focus on perceived imperfections, even if no actual change has occurred. The temporary relief quickly fades, replaced by heightened anxiety and a deeper sense of dissatisfaction with the body. This elevated distress then fuels an even stronger urge to check the body again, creating a compulsive loop of anxiety, checking, brief relief, and increased self-criticism.
Body checking is considered a maintenance factor for eating disorders because it keeps the individual’s focus entirely on their physical appearance. Research shows that increased rates of body checking correlate with increased body dissatisfaction and negative emotions. Furthermore, this behavior predicts poorer long-term outcomes in recovery, increasing the risk of relapse.
Strategies for Managing and Reducing Checking
Interrupting the cycle of body checking is a crucial step in recovery. The first step involves building awareness by tracking when, where, and why the checking occurs. Understanding the specific triggers allows for the implementation of targeted intervention strategies.
A practical strategy is to reduce the environmental opportunities for checking, often referred to as response prevention. This may involve covering full-length mirrors, removing the scale from the home, or choosing clothing that does not require constant adjustment or scrutiny. These physical changes reduce the accessibility of the behavior, creating space for the individual to choose a different response.
When the urge to check arises, utilizing distraction techniques is a helpful intervention to postpone the behavior. Engaging in hobbies, calling a friend, or practicing deep breathing are examples of redirection that shift focus away from the body. Professional support often involves exposure and response prevention (ERP), where individuals are exposed to a trigger but are guided to resist the urge to check afterward, gradually decreasing the associated anxiety.