How to Stop Mirror Checking: A Guide to Overcoming Body Image Concerns

Mirror checking is a common behavior, especially among individuals who struggle with body image concerns or body dysmorphic disorder (BDD). While occasional mirror checking is normal, frequent and compulsive checking can lead to increased anxiety, negative self-perception, and a cycle of obsessive thoughts. If you find yourself constantly looking in the mirror, here are some strategies to help you reduce and eventually stop this behavior.

1. Understand the Reasons Behind Mirror Checking
The first step in stopping mirror checking is understanding why you do it. Common reasons include:

• Seeking Reassurance: You might check the mirror to reassure yourself that you look "okay" or to confirm that a perceived flaw isn’t as noticeable.
• Obsessive Thoughts: If you’re fixated on a particular aspect of your appearance, you might check the mirror frequently to monitor or scrutinize that feature.
• Habitual Behavior: Mirror checking can become a habit, something you do automatically without realizing it.

Identifying your specific triggers and reasons can help you address the root of the behavior.

2. Set Specific Limits on Mirror Use
One practical approach to reducing mirror checking is to set clear limits on when and how often you allow yourself to look in the mirror.

Tips:

• Designate Specific Times: For example, allow yourself to check the mirror only when getting ready in the morning and when preparing for bed at night.
• Time Your Checks: Limit mirror use to a few minutes at a time. Set a timer if necessary.
• Cover or Remove Mirrors: In spaces where you tend to check the mirror frequently, consider covering the mirror or removing it altogether. This can help reduce the temptation to check.

3. Practice Mindfulness and Self-Compassion
Mindfulness involves being present in the moment and observing your thoughts and feelings without judgment. When you feel the urge to check the mirror, try to pause and take a deep breath. Acknowledge the urge, but don’t act on it.

Techniques:

• Deep Breathing: Take slow, deep breaths to calm your mind and body when you feel the urge to check the mirror.
• Body Scan Meditation: Practice a body scan meditation to become aware of how you feel in your body without focusing on appearance.
• Affirmations: Replace negative self-talk with positive affirmations. Remind yourself that your worth is not determined by your appearance.

4. Distract Yourself with Alternative Activities
When you feel the urge to check the mirror, engage in a different activity to distract yourself and break the habit.

Ideas:

• Physical Activity: Go for a walk, do a short workout, or practice yoga to shift your focus from your appearance to how your body feels.
• Creative Outlets: Engage in a hobby or creative activity, such as drawing, writing, or playing an instrument.
• Connect with Others: Call or meet up with a friend to engage in meaningful conversation and take your mind off appearance-related concerns.

5. Challenge Negative Thoughts
Mirror checking is often driven by negative thoughts about your appearance. Cognitive-behavioral techniques can help you challenge and reframe these thoughts.

Steps:

• Identify the Thought: Notice what specific negative thought arises when you check the mirror.
• Challenge the Thought: Ask yourself if this thought is based on facts or assumptions. Consider alternative, more balanced perspectives.
• Reframe the Thought: Replace the negative thought with a positive or neutral statement about yourself.

6. Seek Professional Help if Needed
If mirror checking is causing significant distress or interfering with your daily life, it may be helpful to seek support from a mental health professional. Cognitive-behavioral therapy (CBT) is particularly effective in treating body image issues and reducing compulsive behaviors like mirror checking.

Therapeutic Options:

• Cognitive-Behavioral Therapy (CBT): Helps you identify and challenge negative thought patterns and develop healthier behaviors.
• Exposure Therapy: Gradual exposure to situations that trigger mirror checking can help reduce the urge over time.
• Mindfulness-Based Therapy: Combines mindfulness practices with cognitive techniques to reduce anxiety and improve self-acceptance.

7. Focus on Body Neutrality or Body Positivity
Shifting your focus from appearance to how your body functions can help reduce the importance placed on looks. Body neutrality encourages you to appreciate your body for what it can do, rather than how it looks.

Practice:

• Gratitude for Your Body: Reflect on what your body allows you to do each day, such as walking, breathing, and experiencing the world.
• Celebrate Non-Appearance Achievements: Acknowledge and celebrate your accomplishments, talents, and qualities that have nothing to do with appearance.

Conclusion
Stopping mirror checking is a process that takes time and effort, but with the right strategies, it’s possible to reduce and eventually overcome this behavior. By understanding the underlying causes, setting limits, practicing mindfulness, and challenging negative thoughts, you can develop a healthier relationship with your appearance and build self-confidence. If the habit is deeply ingrained or causing significant distress, seeking professional support can be an important step toward recovery.