Cognitive distortions
Thinking in absolutes such as “always,” “never,” or “every.” “I never do a good enough job on anything.”
All-or-nothing thinking/black and white thinking
This skill involves redirecting your attention away from stress or negative emotions by engaging in an activity.
Distraction
This behavior involves repeatedly examining or measuring one's body, often in mirrors or through touch.
Body checking
You might run away or avoid when feeling this emotion when not avoiding it could be more helpful.
Anxiety/fear
This mindset involves acknowledging and appreciating the positive aspects of life, no matter how big or small.
Gratitude
Making broad interpretations from a single or few events. “I felt awkward during my job interview. I am always so awkward.”
Overgeneralization
This skill involves questioning the accuracy of negative thoughts by evaluating the evidence for and against them.
Checking the facts/putting facts on trial
This behavior involves frequently assessing how their body size or shape measures up to others.
(Body) Comparisons
You might feel this if you come into contact with something gross or someone who does actions going against your values but sitting in the experience or perspective taking may serve you better.
Disgust
This trait involves facing fear, challenges, or difficult situations with bravery, even when the outcome is uncertain.
Courage
The belief that things need to be a certain way.
"should" statements
This skill involves calming yourself through sensory experiences.
Self soothing
These behaviors are often used to attempt to "purify" the body by eliminating food for extended periods or consuming extreme, limited diets.
Cleanses, Detox Diets, and Fasting
When this emotion pops up you might hide what you're doing or thinking if the thoughts/behaviors violate your own values or morals when sharing might be helpful.
Guilt
This trait is about being able to change your approach or mindset when faced with unexpected situations or circumstances.
Flexibility or adaptability
Interpreting the thoughts and beliefs of others without adequate evidence. Example: “She wouldn’t go on a date with me. She probably thinks I’m ugly.”
Mind reading
This skill involves replacing negative or self-critical thoughts with uplifting and empowering statements.
Positive self-talk or affirmations
This behavior involves tracking and controlling the amount of food consumed by often focusing on numbers and measurements to maintain a specific intake goal.
Calorie counting
Anger
This trait includes being mindful of both internal and external factors, such as your feelings, environment, and other people's perspectives.
Awareness
The belief that you are responsible for events outside of your control. “My mom is always upset. She would be fine if I did more to help her.”
Personalization
This skill helps you stay in the present by focusing on what you can see, hear, feel, taste, and smell.
5 senses grounding skill
This behavior involves engaging in intense physical activity repeatedly, often driven by the need to burn off food or control body weight/shape.
Compulsive/excessive exercise
This emotion can make you want to hide behaviors/thoughts from others if you fear rejection but sometimes sharing them with someone trusted is the best course of action.
Shame
This trait involves being open to new experiences, ideas, or suggestions with little to no judgment or resistance.
Openness or being receptive