Comparison
“I’ll never look like her. Her body is perfect.”
Everyone’s body is different. I can focus on my own strengths and goals.
“I stepped on the scale and feel nervous about the number.”
Feeling anxious is valid. I can notice my emotions and focus on caring for my body instead of judging the number.
“I keep checking my reflection and notice flaws.”
I can notice my body without judging it or focusing on flaws.
I think, ‘I’m not good enough.’
This is just a thought, not a fact. I can focus on what I do well and what I value about myself.
I notice I feel embarrassed about wearing bright clothes because of my body. I value self-expression. How could this help me reframe my thought?
I can focus on expressing myself and enjoying colors, instead of judging my body.
“He’s so fit, and I’ll never be like that.”
Comparing myself isn’t helpful. I can celebrate my own progress and abilities.
“Seeing the number made me feel like I failed.”
A number doesn’t define my worth. I can remind myself of what my body does for me every day.
“I feel anxious about how my clothes fit.”
Clothing is about comfort and expression, not about approval or appearance.
I tell myself, ‘I’ll always feel this way about my body.’
Feelings change over time. I can notice the thought and focus on actions that support my health and values.
I feel bad about my stomach after eating. I value self-respect. How could this value help me see the situation differently?
I can remind myself that my body deserves care and respect, no matter how it looks after a meal.
“All my friends are thinner than me.”
People come in all shapes and sizes. My worth isn’t based on size.
“I want to skip meals because of what the scale showed.”
Avoiding eating won’t help. I can practice responding with self-care and kindness.
“I avoid mirrors because I feel self-conscious.”
Avoiding doesn’t help. I can practice noticing my body with kindness.
I think, ‘I ruined everything because of one slip.’
One slip doesn’t erase progress. I can practice self-compassion and refocus on what I can do next.
I keep thinking, ‘I shouldn’t be wearing these pants- they make me look bigger.’ I value authenticity. How could I reframe this?”
I can focus on wearing what feels true to me and my style, instead of worrying about appearance.
“She eats whatever she wants and never gains weight.”
Everyone’s body is different. I can focus on eating in ways that feel good for me.
“I checked the scale multiple times and feel frustrated.”
Checking repeatedly increases stress. I can notice urges without acting on them.
“I compare myself in the mirror to others at the gym.”
Comparisons aren’t helpful. I can focus on what feels good for my body.
I think, ‘Other people are judging my body.’
I can notice this thought and remind myself I can’t control others’ opinions, only my own actions and values.
I feel upset seeing my reflection in the mirror. I value self-compassion. How could I reframe this thought?
I can notice the thought, remind myself it doesn’t define me, and focus on treating my body with kindness.
“They have abs and I don’t, so I’m a failure.”
Visible abs don’t define my value. I can appreciate what my body can do.
“After weighing myself, I feel shame and want to hide from others.”
Shame is an emotion I can feel without judgment. I can reconnect with values like connection instead of reacting to the number.
“I keep pinching or poking areas of my body and feel anxious.”
I can notice the urge to check without acting on it and practice being present with my body as it is.
I tell myself, ‘I don’t deserve to eat this meal.’
This thought isn’t a fact. I can notice it and practice giving myself permission to nourish my body.
“I feel ashamed for enjoying food because of how it might make me look.” I value balance and well-being. How could I reframe this thought?
I can remind myself that nourishing my body is part of caring for myself.