Mirror Checking & Eating Disorders
Most people glance in the mirror now and then, before moving on with their day. But for those struggling with an eating disorder or body image concerns, looking in the mirror can become something very unhelpful: a source of anxiety, distress, and obsessive behaviour.
Mirror checking is when someone repeatedly looks at their reflection to monitor or scrutinise their appearance - often focusing on perceived “flaws.” This might include:
Pinching or measuring certain body parts
Changing outfits multiple times before going out
Seeking reassurance from mirrors or reflective surfaces
Zooming in on photos or videos of oneself to check angles
Avoiding mirrors altogether due to fear of what they’ll see
Mirror checking isn’t about vanity. In the context of eating disorders, it’s often an attempt to reduce anxiety about body shape, weight, or appearance. But ironically, the more a person checks, the more distressed and disconnected from their body they can become.
Why Do People Mirror Check?
Mirror checking can serve as a form of temporary reassurance. It might feel like you're in control - like you’re “keeping tabs” on changes or making sure you haven’t “slipped up.” But this sense of control is short-lived. For many, it quickly becomes a compulsive habit that fuels the eating disorder, reinforcing the belief that appearance must be monitored constantly.
While it might ease anxiety in the moment, mirror checking tends to:
Increase preoccupation with appearance
Lower self-esteem
Intensify body dissatisfaction
Reinforce eating disorder behaviours
It becomes a cycle: anxiety → mirror check → temporary relief → increased anxiety → repeat.
Why Your Reflection Isn’t Telling the Truth
It’s important to remember that what you see in the mirror isn’t an objective reality. In fact, for many people with eating disorders, body image perception can be significantly distorted. This means your brain may interpret your body differently than it actually appears to others - or than it truly is.
A few reasons why reflections can be misleading:
Body image distortion: Eating disorders can alter the way you perceive size, shape, and proportion. You might zero in on specific body parts and view them as “too big” or “wrong,” even if they are not.
Mood and emotions: How you feel emotionally can directly influence how you see yourself. A bad day, a comment from someone else, or high stress levels can make your reflection seem harsher or more critical.
Lighting, angles, and mirrors themselves: Different lighting conditions, mirror placements, and even how you're standing can drastically change the image you see - yet we often assume the reflection is absolute truth.
Confirmation bias: If you’re already feeling dissatisfied with your body, you may unconsciously look for “evidence” in the mirror that supports those feelings, even if it’s not objectively there.
In short: the mirror isn’t a neutral observer. It reflects more than just your physical form - it reflects your mindset, beliefs, fears, and expectations.
Moving Towards Body Neutrality
Part of recovery is learning to relate to your body in a different way - not as an object to scrutinise, but as a lived experience. This doesn’t mean you have to love every part of how you look, but it does mean practising respect, compassion, and non-judgement.
Some ways to begin shifting the relationship with mirrors:
Reduce frequency gradually – If you currently check multiple times a day, try cutting back to once in the morning.
Set boundaries – Use a mirror for functional purposes only (e.g. brushing teeth, putting on sunscreen), not body surveillance.
Cover or remove mirrors – Especially full-length ones, if they’re contributing to distress.
Shift focus – Instead of asking “How do I look?”, ask “How do I feel?” or “What do I need right now?” or “What has my body supported me to do today?”
Use compassionate curiosity – If you feel the urge to check, pause and explore what’s underneath: anxiety, fear, self-criticism? This is a chance to offer yourself something different.
Final Thoughts
Remember: you are more than a reflection. Your worth can’t be measured in a mirror. If mirror checking is taking up space in your mind or affecting your wellbeing, it’s okay to reach out. You deserve a life that’s free from constant body monitoring.