Library

Practise using mirrors differently — shifting from selective, critical zooming to a full, descriptive, non-judgemental observation of your whole body.

Compare your mental image of yourself with photographic evidence to test whether the perceived flaw is as visible as you believe.

Build a hierarchy of appearance-related situations you avoid, ranked by distress, to guide graded exposure.

Track body checking and body avoidance behaviours, their triggers, and function.

Track daily body image fluctuations alongside mood, context, and eating — to show that body image feelings change and are influenced by mood, not just body size.