Welcome

Welcome. This course is going to challenge you — in a good way. You're here because some part of you is ready to stop being your own worst critic. Take it one video, one activity at a time. There's no rush.

Notice the checking

Tap anything that's true for you. No score, no diagnosis — just notice.

I have intrusive thoughts that I must look at my appearance. I cannot avoid this behavior because the thoughts will not go away unless I check.

You don't have to check to know you're safe.

Coping skill: Name 3 things you can see around you right now instead.

I frequently check my appearance when walking past a mirror, window, or other reflective surface.

Your reflection doesn't need constant approval.

Coping skill: Keep walking, and notice one thing outside yourself instead.

Even though I do not need to go to the restroom, I will go to check my appearance.

You can step away without needing a mirror.

Coping skill: Splash cool water on your hands instead of checking.

I weigh myself frequently, either once a day, or several times a day.

A number doesn't define your worth.

Coping skill: Put the scale away for today.

I pinch or squeeze areas of my body trying to determine my weight or body size.

Your body isn't a problem to solve.

Coping skill: Place a hand where you'd pinch, and just breathe instead.

I often seek reassurance from others that I look fine. When they respond that I look OK I question if they are being honest with me.

You already know the truth — you look fine.

Coping skill: Say it to yourself before you ask anyone else.

I compare my appearance to what others look like.

Comparison steals your peace.

Coping skill: Name one thing you appreciate about your own body right now.

It is hard for me to get dressed in time.

You deserve patience, even when getting ready feels hard.

Coping skill: Set a timer, and give yourself grace instead of pressure.

I spend a lot of time at home getting ready. Family and friends have commented on how long it takes me to get ready.

Time isn't the enemy — pressure is.

Coping skill: Pick your outfit the night before to skip the spiral.

I know I look fine, but emotionally and behaviorally I cannot stop trying to fix my appearance.

Feeling fine and believing it can take time.

Coping skill: Notice the urge, and let it pass without acting on it.

I change my outfit several times when getting ready because I worry what I look like.

The first outfit is usually fine.

Coping skill: Choose something comfortable, and move on.

I buy clothes and then when I try to wear them, once I get them home, I do not like the way they look on me so I end up not wearing it.

It's okay if something doesn't work out.

Coping skill: Return it without judgment — it's just fabric.

When looking in the mirror I make adjustments to my appearance, either my hair or outfit, even though a change wasn't really needed.

You don't need to fix what isn't broken.

Coping skill: Walk away from the mirror once you're ready.

The experience of “gaining weight” will ruin my whole day.

Weight is not a measure of your day.

Coping skill: Choose one thing to look forward to today, unrelated to your body.

Why are you here?

Self-compassion journal

Six prompts to get you started. Take your time with these.

Letter to your body

Your body feels its best when your weight is in your body's Set Point Range. This may mean your body is going to change to get you to this best place. Write a letter to yourself from the future when your body is at its set point. Imagine you are at your set point, you feel good, you are mentally sharp, living your life… write a letter to yourself from this point of view.

Next: Body Acceptance and Living Your Best Life →