Welcome to Untangled: A Space for Healing
Hello, hello, my amazing and wonderful and strong and mindful and intelligent and courageous warriors. I’m your host, Victoria, and welcome to Eating Disorder Solutions Podcast Untangled, where we’re dedicated to unraveling, decoding, and exploring growth within eating disorder and mental health recovery. I’m so happy to know you’re here. I’m here, and we’re ready to dive into the depths of eating disorders and other mental health issues. And that’s in order to regain your power, which encompasses everything that you are—your body, soul, and mind.
Today’s Inspirational Quote: Self-Love and Body Acceptance
As I always start or end my day with a positive quote that kind of gets my mind and brain going, I’m going to do the same on each episode. So I’m going to say this quote twice so you can really focus on it, allowing you to receive and prepare your mind and soul for the lesson in today’s episode.
So today’s quote is: If we make self-love or body acceptance conditional, the truth is we’re never going to be happy with ourselves. The reality is that our bodies are constantly changing, and they will never remain exactly the same. If we base our self-worth on something as ever-changing as our bodies, we will forever be on the emotional roller coaster of body obsession and shame.
Okay, I’m going to do it one more time because I think it’s such a strong quote: If we make self-love or body acceptance conditional, the truth is we’re never going to be happy with ourselves. The reality is that our bodies are constantly changing, and they’re never going to remain exactly the same. If we base our self-worth on something as ever-changing as our bodies, we will forever be on an emotional roller coaster of body obsession and shame.
Just take a moment to think about that—mull it over, consider what it means to you, and notice what kind of thoughts or feelings come up. Feel free to pause this and just talk to yourself about it, whether you’re driving to work or school, walking, or doing whatever you’re doing right now.
The Impact of Social Media and Body Checking
Imagine this scenario: you’re leisurely scrolling through your social media feed, just seeking a moment of relaxation or distraction from the day’s stresses. But what you encounter is far from calming. Instead, you’re bombarded with a barrage of images depicting what society deems as perfect bodies, accompanied by the latest fad diets and grueling fitness routines. It feels like every post is a reminder of how you don’t measure up to these unrealistic standards.
In this digital realm, it’s all too easy to get ensnared in this comparison game. But what if I told you that lurking behind these seemingly innocent posts lies a much darker reality, which many of us are very aware of at this point? One unmistakable red flag signaling a potential eating disorder is a behavior called body checking.
Maybe you’ve heard of this, or if you’ve found your way to Eating Disorder Solutions’ channel, it might be why you clicked—wondering what body checking is, how it affects you, and what it all entails.
Body checking really entails an unhealthy fixation on your body shape, size, and weight. Whether it’s the incessant need to step on a scale or spend a long time criticizing yourself in the mirror, body checking can swiftly spiral into a consuming obsession. But here’s the catch: body checking isn’t always overt or obvious. It can manifest in very subtle ways, like constantly feeling for your bones beneath the skin or obsessively checking clothing sizes.
In today’s digital age, social media serves as a breeding ground for worsening this issue. Influencers peddle unattainable beauty standards, creating a widespread sense of inadequacy. Moreover, the allure of inspiration accounts on social media can be utterly consuming. Behind the facade of filtered images lies a toxic message that our value as individuals is intrinsically tied to our outward appearance.
Reclaiming Your Authenticity and Rejecting Harmful Standards
It’s honestly high time we liberate ourselves from the suffocating shackles of comparison and embrace our bodies as the unique, imperfectly beautiful vessels they are. Our bodies are what take our soul through life’s experiences.
In a world completely saturated with superficial standards and harmful ideals, it’s crucial to remember that your true body and your true beauty transcend societal norms. True beauty lies in self-acceptance, compassion, and the celebration of being different.
We should collectively reject the notion of a one-size-fits-all definition of beauty and instead champion authenticity in all its forms. When we are authentic, we connect to our truest selves: our mind, body, and soul. For those needing healing or recovering from harm, connecting with authentic self allows healing to happen more rapidly.
Responding to Body Checking: Compassion and Mindfulness
So, what can you do if you notice yourself body checking? The very first thing is what NOT to do: do not blame or shame yourself.
Eating disorders thrive in secrecy and shame. If you keep things to yourself and try to deal with it all alone, progress might not come as quickly as you hope. Self-blame should have no place in your journey.
Approach yourself with gentleness and care as you embark on this healing path. One of the first steps is cultivating mindfulness—a beautiful practice inviting you to connect deeply with your inner and authentic self.
Through gentle meditation and body scans, you can observe thoughts and sensations without harsh judgment. This mindful awareness helps recognize the urge to body check as it arises and gently guides you to pause and breathe before acting impulsively.
The Role of Professional Support and Cognitive Techniques
Body checking and related mental health challenges often require professional support. Cognitive restructuring—a therapeutic approach that changes negative thought patterns—is best done with trained professionals.
Combining cognitive behavioral therapy (CBT) with exposure therapy can be particularly effective. In exposure therapy, you’re gradually immersed in anxiety-triggering situations with compassionate guidance, learning healthier coping strategies moving forward.
Together, this builds resilience and helps you overcome harmful habits.
Practical Mindfulness: Grounding Techniques and Breathing Exercises
What does mindfulness really mean? Is it just “woo-woo” treatment center talk? Absolutely not. It’s a valuable coping skill for body image struggles and mental health challenges.
Let’s explore grounding techniques that bring your attention back to the present moment, especially when overwhelmed, anxious, or disassociated.
The 5-4-3-2-1 Grounding Method
This is a fan favorite and my personal go-to.
– Find 5 things you can see around you and name them.
– Notice 4 things you can feel physically (like your feet on the ground, or clothes on your skin).
– Identify 3 things you can hear nearby (birds, fans, rustling paper).
– Recognize 2 things you can smell (a candle, lingering cooking smells).
– Focus on 1 thing you can taste, or simply imagine tasting something enjoyable (I think of a donut!).
If you ever feel overwhelmed or notice the urge to body check, try this method. Save it, screenshot it, keep it handy. It helps shift your focus away from distress to the present moment.
Mindful Breathing and the Four-Second Breath Hold
Another powerful practice is mindful breathing. When feeling urges to body check, focus on your breath. Close your eyes if comfortable, and feel the breath entering and leaving your body.
The four-second breath hold is simple yet effective:
- Breathe in slowly for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly for 4 seconds.
- Hold your breath out for 4 seconds.
Repeat this cycle 4 to 5 times to help your body and mind regulate anxiety and reduce stress. This technique is used in military training to help soldiers manage fight-or-flight reactions and can be equally helpful for everyday anxiety.
Body Scan Meditation: Cultivating Awareness with Compassion
Body scan meditation focuses your awareness on different parts of your body, noticing sensations and emotions without judgment.
Here’s a quick guide to try it:
- Find a comfortable position and close your eyes if safe to do so.
- Bring awareness to your breath and settle into the present moment.
- Slowly scan your body from toes to head.
- Observe any sensations—tension, warmth, tingling—without trying to change them.
- Notice urges or emotions, especially the urge to body check. Where in your body do these arise?
- Practice observing with curiosity and compassion, not criticism.
- Reflect on your worth beyond appearance.
- If your mind wanders, gently bring your focus back to your breath.
- End by expressing gratitude for your body—thank it for its strength, resilience, and for carrying you through each day.
Gratitude is a powerful coping skill. Start small—perhaps gratitude for the sun’s warmth, fresh fruit, or the support of a beloved pet. The more you practice gratitude, the easier it becomes to notice stability and joy in daily life.
Engaging your senses and focusing on the present moment helps your brain reset, easing negative thought loops and grounding you in reality.
You Are Not Alone: Support and Hope
If you or someone you love is struggling with disordered eating habits, remember: you are not alone. Organizations like Eating Disorder Solutions offer support and guidance. Recovery is possible, and it starts with a simple conversation.
Thank you for joining me for this episode of Untangled. Please tune in next time, when we’ll explore how using art as a healthy coping skill can enhance your life. Everyone has an inner artist, and letting that out can be truly transformative.
Remember, life is a beautiful gift that you deserve to enjoy. Don’t let an eating disorder dictate your happiness. You are the creator of your reality, and abundance is all around you if you keep your heart and mind open to it.
