4 of 4 · Confidence To Handle the Tough Shit

Step To Change Your Coping And Accept Your Body

Let's explore how you use your body to cope. These questions come from The Body Image Workbook. Your body is a shield — rather than let you experience upset emotions, it transfers that upset into negative body image. Answer honestly, based on how you actually react, not how you wish you coped.

What's The Deal

Tap Mostly Like Me or Not Like Me for each one.

I spend extra time trying to fix what I don't like about my looks.

I think about how I could cover up what's troublesome about my looks.

I do many things to try to look more attractive.

I spend a lot of time in front of the mirror.

I think about what I should do to change my looks.

I fantasize about looking different.

I seek reassurance about my looks from other people.

I compare my appearance to that of physically attractive people.

I make a lot of special efforts to look my best.

I make a special effort to hide or cover up what's troublesome about my looks.

I try to tune out my thoughts and feelings.

I eat something to help me deal with the situation.

I avoid looking at myself in the mirror.

I tell myself that I am helpless to do anything about the situation.

I withdraw and interact less with others.

I make no attempt to cope or deal with the situation.

I try to ignore the situation and my feelings.

I react by overeating.

I consciously do something that might make me feel good about myself as a person.

I remind myself of my good qualities.

I tell myself that I'm just being irrational about my looks.

I tell myself that the situation will pass.

I try to figure out why I am challenged or threatened by the situation.

I tell myself that I am probably just overreacting to the situation.

I remind myself that I will feel better after a while.

I tell myself that there are more important things than what I look like.

I tell myself that I probably look better than I think I do.

I react by being especially patient with myself.

I tell myself that the situation is not that important.

Appearance Fixing (items 1–10)

— / 10

Experiential Avoidance (items 11–18)

— / 8

Positive Rational Acceptance (items 19–29)

— / 11

Reference: Cash, T. The Body Image Workbook, 2nd ed. New Harbinger Publications (2008).

Change Your Coping And Accept Your Body

Work through these 6 steps whenever emotions are showing up as body image distress instead of being felt directly.

1. Identify Your Emotions

How am I feeling right now?

2. Accept Your Emotions

Do I have the right to feel this way?

3. Acknowledge Your Emotions

What is this emotion trying to tell me?

4. Give Yourself Permission To Feel

All emotions are OK.

5. Stop Judging The Emotion

The emotion is serving a purpose in your life.

6. Choose A Coping Strategy That Supports Your Values

Make a list of 5 coping strategies that also support your values.