Body checking on social media platforms such as TikTok is a trend that’s gathered pace over the past few years.
Perhaps you’re familiar with it? It involves scrutinising and comparing your body with others online. It’s a behaviour that can become so habitual that it turns into a compulsion.
In a digital-led world, social media has a dramatic impact on how we perceive ourselves and others. While not all social media is bad, the practice of body checking online can have a serious impact on mental health.
In this post, we speak with Sara Baig, Trainee Counselling Psychologist with Altum Health, to understand more about body checking, why it’s harmful, and what to do about it.
What is body checking?
Body checking can manifest in various ways, both online and offline. It involves behaviours you carry out to gather information about your body weight and shape.
While body checking has commonly been spoken about as an offline activity, more recently, we’ve seen body checking develop into a more sinister trend on social media whereby individuals will post videos of themselves checking their body.
Body checking on social media takes the form of photos and videos that encourage users to focus on their weight and appearance.
They will then use the feedback generated by this content (e.g. likes, comments, etc.) as a way of judging their self-worth. In other words, social media has become a way for people to body check, which may have an impact not just on the person posting the content, but also on the person viewing it, as it reinforces unrealistic standards.
It affects people of all genders and identities, including men and those in LGBTQ+ communities, seeking to relieve their anxieties around body image.
Body checking might include behaviours such as:
- Comparing your body to others.
- Obsessively checking your reflection.
- Frequently weighing yourself or taking body measurements.
While it’s natural to have an awareness of our bodies, the repetitive nature of body checking means it tends to take up more space within your life. It can spiral into obsessive thoughts and behaviours that become compulsive and ultimately damage both self-esteem and mental health.
The damaging effects of body checking on social media
Engaging in body checking can lead to serious psychological effects, particularly for those who are recovering from eating disorders or have a history of body image issues.
Combine this with the way social media platforms are designed and how content is curated, and you have a dangerous mix.
Algorithms to keep you scrolling
Firstly, social media is geared up to keep us engaged, and its algorithms can often promote body checking content; the more you interact with certain types of videos, the more of them you’ll see in your feed.
This cycle can create a relentless loop of comparison and dissatisfaction, exacerbating feelings of anxiety and low self-esteem, often leading to unhealthy behaviours and a distorted self-image.
Trending content
Body checking isn’t a new thing, but it’s become a ‘trend’ online with more and more people engaging in it.
However, while for some people this could be as simple as showing off a new outfit, for others it can have more serious implications when it’s used as a means to constantly analyse and compare their body size and shape with others.
Posts that show content of people deemed to ‘look good’ (by societal standards) tend to receive more likes and comments, which gives them more traction. Therefore the algorithm pushes out more of this type of content and you see more of it on your social media feed.
However, this can lead you to focus more intently on your own weight and shape and draw comparisons, which often leads to feelings of negative self-perception and body dissatisfaction. In an attempt to resolve these feelings, you begin body checking again, and again. This may make you feel better in the short-term, but longer-term, it reinforces your negative self-perception, and the cycle continues.
Remember, the algorithm can’t determine between ‘helpful’ and ‘unhelpful’, ‘good’ or ‘bad’ content, it’s simply giving prevalence to content with high engagement.
Rose-tinted content
Secondly, social media influencers, who create content only show what they want people to see and they’re often paid to promote the content they share.
Social media rarely presents us with the full picture. An influencer might be struggling with mental health or body image issues, or it could be that they indulge in surgery or cosmetic procedures to look a certain way.
The danger is that we could be influenced by content created by someone with a poor self-image with whom we’re drawing unrealistic comparisons.
It’s crucial to be aware of how social media content is orchestrated, how the algorithms are designed to keep us hooked, and crucially, the negative impact this can have on mental health and well-being.
Is body checking affecting your mental health and well-being?
The way in which content about body checking on social media feeds is delivered can make it hard to notice if you’ve become looped into this vicious cycle of unhelpful content.
We cannot control what people share on their social media platforms, but we can control our engagement with it.
Here are four practical strategies you can adopt to help protect your mental health.
1. Curate your feed
Social media platforms have some simple ways to tailor your feed to help avoid content you don’t wish to see. A little bit of ‘social media housekeeping’ should mean you start seeing more positive and uplifting content.
TikTok
- On TikTok, long-press on a video and tap the ‘Not Interested’ icon.
- Alternatively, to limit content with a broader brush stroke, go to Settings> Digital Wellbeing > Turn On > set a passcode and toggle to ‘Restricted Mode’.
- On Instagram, you can manage your content preferences by tapping ‘Not Interested’ on a particular post.
- You can also add words, phrases, numbers, and emojis that you don’t want to see on your Threads via Settings > Privacy > Hidden Words.
- Of course, there’s also the option to unfollow or block certain accounts, should you choose to.
Snapchat
- On Snapchat, it’s possible to hide Stories and Shows that you don’t want to see. Press and hold on the tile and tap ‘Hide this Content’.
- Unfortunately, not all Stories can be hidden, and it’s not possible to disable a specific topic or theme.
My colleague, Dr Amy Harrison, shared some helpful advice on taking control of your social media feed to create a healthier relationship with online content. You can read the article here.
2. Take breaks
It’s all too easy to fall down a rabbit hole with social media, scrolling for hours without realising how much time has passed.
Don’t be afraid to step away from social media when needed. Taking a break can help you reset and make decisions that will better support your mental health and well-being. For example, you may return with a fresh perspective that leads you to unfollow people who don’t align with your body standards and find creators who do.
3. STOP
Body checking is as much about the frequency of the behaviours as it is about the thoughts and feelings that accompany those behaviours. That is:
- What kind of thoughts are you having when you engage in body checking?
- What feelings are you aware of?
- Are you looking at your body and feeling a debilitating amount of shame or guilt, or are you thinking, this is the way my body looks and that’s ok?
Next time you start scrolling, use the ‘STOP’ acronym. This stands for Stop – Take a breath – Observe your feelings – and Proceed.
When we feel dissatisfied, we tend to run away from our emotions. But rather than do this, try to take a step back, sit with your emotions, and ask yourself how you’re feeling.
4. Talk to others
Bodies come in a beautiful spectrum of different shapes and sizes. Chasing an ‘ideal’ that isn’t achievable for your body – whether that’s due to your race, ethnicity, or genetic makeup – will only lead to further body checking and dissatisfaction, which can ultimately lead to unhealthy behaviours.
Keep an open dialogue with friends or family about body image. Having these conversations will help you develop greater self-awareness to help notice if body checking content is populating your social media feed, assess how that makes you feel, and take steps to control the narrative around your own body image.
Fostering self-acceptance
Ultimately, the goal is to foster a healthy relationship with your body. Comparison with others is normal. However, it’s essential to embrace self-acceptance and focus on your strengths rather than engaging in compulsive comparisons. Remember, your appearance does not define your worth, and everyone’s body is unique and beautiful. Your body is healthy for you, and that’s all that matters.
In summary
Navigating social media can be challenging, especially with trends like body checking gaining traction.
However, by understanding what body checking is, recognising its psychological impacts, and employing practical strategies to manage your social media content, you can create a healthier online experience.
Embracing self-acceptance and cultivating a positive body image is crucial for your well-being in this social media-driven world.
If body checking is becoming a compulsion or leading you or a loved one to engage in unhealthy behaviours with food or exercise, it’s ok to seek help and support.
Please get in touch to book a free, 20-minute consultation with our licensed professional therapists to find out how we can help.
Take care,
Sara Baig
