Reduce Body Checking With 2 Easy Steps

你有没有抓住自己反复检查身体的部位？这是一个被称为“身体检查”的做法，常常在坐在椅子上进行淋浴，或在镜子中观察你的反射。在饮食障碍的人们中特别常见。

有各种形式的身体检查，您可能会忘记甚至意识到。一些例子包括捏你的腹部，经常称重自己，在镜子中的特定身体部位归零，或试图感受到你的骨骼。其他示例可能包括向朋友或家庭成员的意见询问您的身体或将您的形状与其他人进行比较。您有时可能在一天内检查数百次，并且会影响您对您的形状和体重的感受。

Compulsive Body Checking

According to Christopher Fairburn, MD, the author of "饮食障碍的认知行为疗法（CBT-E）“对于成人饮食障碍的基于证据的治疗手册，这些强迫行为有助于过度评估形状和体重，这是一种维持的主要机制anorexia nervosa那神经性贪食症那暴饮暴食症那and other eating disorders in both men and women. Although many people engage in body checking behaviors, research shows it occurs more often in those with eating disorders.

Body checking can feel like a compulsion. You may feel that you need to check your body to reassure yourself that you have not gained weight since last eating. It may also feel automatic or like a您无法控制的行为。身体检查可能是一种对身体的部位更好的尝试，特别是您希望改变或最小化的部件。然而，而不是提供救济，它提供了更大的不满，更大的丧失控制形状和体重，以及增加的焦虑和抑郁。它还可以增加饮食障碍的有害影响。

减少身体检查的有用提示

寻址身体检查可以降低形状和重量问题，并促进恢复。相反的是真实的：没有地址身体检查行为可以产生负面影响。为了中断身体检查，您必须先了解行为。以下两个步骤可能会有所帮助。

跟踪您的身体检查

The first step involves spending one day of the week, a full 24 hours, paying close attention to how often you engage in body checking. You may even want to keep written notes. Many people with eating disorders will check so often that they cannot log each time, so do not stress if this is the case—just be mindful of the frequency. The point of this exercise is to become aware of how often you are actually body checking every day and how it's affecting your daily life.

Challenge Your Body Checking

Once you start to have a better idea of how often and when you're body checking, you can begin to challenge yourself each of these times. This means actively asking yourself questions like:

• 我在找什么？
• Is this helpful?
• Has anything changed since the last time that I body checked?

你会发现很难回答这些问题s because there usually isn’t a logical response. But as you continue to challenge your thought patterns and behavior on a regular basis, the frequency with which you are body checking will likely start to decrease.

Beware of Body Avoidance

请注意，目标不是完全避免面对你的身体。身体避免可能同样有问题，完全避免看着你的形状和体重也可能产生负面评估。在这两个极端（身体检查和身体避免）之间撞击平衡是理想的。

例如，衣服后检查您的外观是正常的，因为你想确保你适当适合的衣服。每周称重一次，但不能比这更频繁地，可以在超频之间提供中间地面，避免完全称重自己。

Behaviors that are not compulsive and do not occur at high frequencies are not usually problematic.

来自粗糙的一个词

While body checking has been shown to be detrimental to eating disorder recovery, simply taking this advice and attempting to work through it on your own may not always be the best approach.

If these behaviors, even if not at high frequency, are causing you distress, consider speaking to a mental health professional.