Professional Documents
Culture Documents
Body Image Workbook
Body Image Workbook
1. Overall appearance
2. F
ace (facial features,
complexion)
3. Hair (color, thickness, texture)
4. L
ower torso (buttocks, hips,
thighs, legs)
5. Midtorso (waist, stomach)
6. U
pper torso (chest or breasts,
shoulders, arms)
7. Muscle tone
8. Weight
9. Height
10. A
ny other physical characteristic that you dislike?
_________________________
Very
Dissatisfied
Mostly
Dissatisfied
Mostly
Satisfied
Very
Satisfied
Step I
Rarely or
Never
Once Every
Several Days
Daily or
Almost Daily
Step I
Rarely or
Never
Once Every
Several Days
Daily or
Almost Daily
Step I
Rarely or
Never
Once Every
Several
Days
Daily or
Almost
Daily
Step I
Rarely or
Never
Once Every
Several
Days
Daily or
Almost
Daily
Step I
Mostly
True
Mostly
False
Step I
Mostly
Is Like
Me
Mostly
Is Not
Like Me
Step I
Coping Reactions
Mostly
Is Like
Me
Mostly
Is Not
Like Me
Step I
Coping Reactions
26. I tell myself that there are more important things than what I look like.
27. I tell myself that I probably look better than I think I do.
Mostly
Is Like
Me
Mostly
Is Not
Like Me
Step I
9. My day-to-day emotions
Mostly a
Negative
Effect
No Effect
Mostly a
Positive
Effect
Step I
Mostly a
Negative
Effect
No Effect
Mostly a
Positive
Effect
Step I
+=
Body Image Thoughts
+=
Body Image Distress
+=
Appearance Importance
Risky
Zone
Problem
Zone
0-1
2-3
4-5
0-1
2-3
4-5
3
2
6
4
3
5
5
4
4
6
5
3
0
11
1
2
0
1
10 9 8 7
8
6
2
9
7
1
10
8
0
0
19
1
18
2-3
4-5
6-7
16-17 14-15 12-13
Step I
Step 2
Self-Discovery Helpsheet:
My Body and Experiences from Then to Now
Instructions: At each period of your life listed below, what did you look like? What were the
major influences on how you felt about your looks? Be sure to mention significant cultural and
interpersonal influences.
Early Childhood (up to age eight)
My Body:
Influential Events and Experiences:
Later Childhood (age eight to puberty)
My Body:
Influential Events and Experiences:
Earlier Adolescence (during the physical changes of puberty to about sixteen)
My Body:
Influential Events and Experiences:
Later Adolescence (sixteen to twenty)
My Body:
Influential Events and Experiences:
Adulthood to Now
My Body:
Influential Events and Experiences:
Step 2
Step 2
Step 2
Step 2
Step 2
Step 2
Step 2
Step 2
Step 3
Step 3
Step 3
Step 4
4. T
he first thing that people will notice about me is whats wrong with my
appearance.
5. If people knew how I really look, they would probably like me less.
9. M
y cultures messages make it impossible for me to be satisfied with my
appearance.
10. The only way I could ever accept my looks would be to change my looks.
Step 4
Step 4
Step 4
Step 4
Step 4
Step 4
Step 4
Step 4
Step 4
Step 4
Step 5
Mostly
Not
Like Me
1. Imagine that you weighed a few more pounds than your ideal weight.
Would you think, Until I lose these few pounds, I look really fat?
2. Imagine that on a particular day, you develop a few acne zits on your face.
Would you think, These zits make me look ugly?
3. Imagine that on a certain day your hair doesnt look right. Would you think,
I look awful today?
4. Imagine that you leave for work or school one morning feeling that you
dont look quite as good as you usually do. Would you think, I really look
terrible today?
5. Imagine you see yourself and a group of friends and acquaintances in a photograph. Would you compare yourself with whomever looks best in the picture?
Step 5
Mostly
Like Me
Mostly
Not
Like Me
6. Imagine that youre trying on new swimsuits youve seen in newspaper ads.
Would you think, This suit doesnt look nearly as good on me as it does on the
model in the ad?
7. Imagine that youre watching TV and on the commercials there are attractive
people of your gender. Would you compare your looks to theirs and then think
that you really dont look very good?
8. Imagine that you go to the gym or to the beach or pool. There are some
perfect bodies there. Would you compare your body to theirs and think that
these people make you look bad?
9. Imagine that youre with friends who are discussing what certain other friends
look like. Would you privately begin to think about whats wrong with your
physical appearance?
10. Imagine that youre getting ready to go out and youre looking at your
appearance in the mirror. Would you ignore looking at or thinking about your
best features?
11. Imagine someone comments favorably on your appearance. Would you then
have thoughts about aspects of your appearance that you think would never be
complimented?
12. Imagine that youre looking at your nude body in the mirror. Would you focus
on your flaws more than you would your physical assets?
13. Imagine that youre single and go out on a blind date. You both seem to have a
pretty good time. Your date says, Ill call you in a couple of days, but never
does. Would you think, My looks probably messed things up?
14. Imagine that youre out with people you dont know very well. You notice that
some of these people are very friendly with others but not with you. Would you
think that the reason they werent attentive to you had something to do with
your appearance?
15. Imagine that youre single, go to a party, and meet someone you find attractive.
This person leaves with another nice-looking person at the end of the night.
Would you think, My looks probably werent good enough?
16. Y
ou are thinking about some of the disappointments in your life. Would you
wonder if things would have turned out better if you had looked different?
17. W
hen you think about the aspects of your appearance with which youre
dissatisfied, do you think that most people also dislike those aspects of your looks?
Step 5
Mostly
Like Me
Mostly
Not
Like Me
18. Imagine that youre exercising in an aerobics class. Would you be convinced that
those people who are watching you are doing so because theyre noticing some
flaw in your body as you exercise?
19. Imagine that youre wearing a new outfit and no one comments on it. Would
you assume that people think the outfit doesnt look good on you?
20. Imagine that your lover shows little interest in making love with you for a few
weeks. Would you think that the reason is that your partner thinks youre
physically unappealing in some way?
21. T
hink about those aspects of your appearance that youve wished were
different. Do you ever think that your future will be less satisfying because of
how you look?
22. Imagine that youre single and down on your luck with dating. Would you think,
As I long as I look as I do, nobody will ever fall in love with me?
23. Imagine that youve moved to a different area and are interested in meeting
new friends. Would you have thoughts that your physical appearance could lead
people to reject you as a possible friend?
24. Imagine that youre invited to a party on the beach. Would you think that
because of something about your appearance you probably wont fit in or enjoy
participating?
25. Imagine that youre shopping for some new clothes. Do you talk yourself out
of trying certain attractive styles or colors because they might call attention to
parts of your body you dont like?
26. Imagine that youre single and are dating someone you really like. Would you
think that there are some undesirable parts of your body that you should hide
from your partner?
27. Imagine that you want to work out at the gym. Would you think that you need
to look more fit before you can go to the gym to work out in front of others?
28. Imagine that some neighbors drop by unexpectedly and you have not yet
worked on your appearance for the day. Would you think, I cant answer the
door and let them see me like this?
29. Imagine that youre stressed out one day. Would you be more likely to have
negative thoughts about your looks?
Step 5
Mostly
Like Me
Mostly
Not
Like Me
30. Imagine you feel that something is not quite right about your looks, and you
ask a friend for feedback. Your friend reassures you that you look fine. Would
you dismiss the reassurances because you know that how you feel must be the
real truth?
31. Imagine that you had a large meal and feel overly full. Would feeling full make
you think that youre fat?
32. Imagine that you have a new haircut and arent particularly happy about how
it looks. Would you then have critical thoughts about other aspects of your
appearance, as well?
For each type of distortion, how many items (from 0 to 4) did you endorse in the Mostly Like
Me column?
Beauty-or-Beast Distortion (items 1-4)
Step 5
Step 5
Step 5
Step 5
Step 5
Step 5
Step 5
Step 5
Step 5
Step 6
Figure 6.1.
The Role of Self-Defensive Actions
DO YOU AVOID CERTAIN
PRACTICES?
in Your Unfolding Body Image Experiences
Wearing clothes of a style, color, or fabric that might reveal your flaws.
Some physical activity that might call attention to your bodys appearancesuch as
exercising, dancing, or playing certain recreational sports.
Some normal activity in which somebody might see you when you are not fixed up
such as going to the grocery with sweats on, or going out without makeup or with your
hair not done.
Some activity that might mess up your appearancefor example, an activity like
swimming that would wet your hair or wash off your makeup.
Paying attention to your bodyfor example, weighing yourself or viewing your mirror
reflection or a photo of yourself.
Eating heartily in the presence of othersfor fear theyll think youre fat.
Any place where your body is relatively exposedsuch as at the pool or beach, or dressing rooms and public showers.
Step 6
People who do a lot of things to look goodfor example, people who diet, exercise
regularly, or wear stylish clothing.
Where or how you sit or stand during a social interactionfor instance, stances or
profiles that might spotlight your disliked characteristics (e.g., body shape, posture,
hair, or facial features).
Gestures that you think make your defects more pronouncedsuch as smiling (and
exposing disliked teeth, dimples, or wrinkles) or hand gestures (which show stubby
fingers or chipped or bitten fingernails).
Particular positions during sexual relationsnotably those that allow your partner to
see the parts of your body that you dislike.
Step 6
Places
People
Poses
Grooming to Hide
Step 6
Self-Efficacy Rating
Step 6
Step 6
Step 6
Step 7
You have intrusive thoughts that tell you to inspect your appearance. These thoughts
are hard to dismiss until youve acted on them.
If you pass a mirror (or other reflecting surface), you often reflexively check to make
sure that your appearance is okay.
You frequently visit the restroom with the conscious intent of checking your appearance, even though you have no good reason to believe that something is really wrong
with your looks.
If concerned about your weight, you frequently weigh yourself to find out if youve gained
or lost any small amount. Whenever scales are available, its hard to resist weighing
yourself.
If concerned about your body weight or shape, you often pinch or squeeze areas of your
body to try to determine how fat or thin they are.
You routinely check out other peoples opinions about your looks to seek reassurance
that you look fine. Trusted loved ones or friends are typically asked, Do you think I
look okay? Are you sure? Are you really sure?
In social situations, you repeatedly check how your appearance compares with what
others look like, so that you can feel more certain that your appearance is acceptable.
Appearance Fixing
At home, getting out of the bathroom and getting dressed on time is a rare event.
Friends or people in your household have remarked on the amount of time you spend on
your appearance. Their comments may range from gentle kidding to irritation at having
to wait for you to get ready.
You primp and fuss with your clothes, hair, and/or makeup more than you think you
should. Rationally, you know you look fine. Emotionally and behaviorally, you just cant
leave well enough alone.
Different situations demand that you change what youre wearing. Otherwise, you worry
that your appearance might be inadequate or inappropriate.
Step 7
You purchase clothing or grooming products that you seldom wear or use. When you
bought them, you were sure that they were what you needed to enhance your looks.
Ultimately, they didnt fully meet your expectations.
Before going out, you change clothes or redo your hair several times until youre satisfied
that you look okay.
When you see yourself in a mirror or other reflecting surface, you reflexively adjust some
aspect of your appearancelike your hair, your tie, or your dresseven though nothing
is really amiss.
You regularly make significant modifications in your appearancefor example, changing hairstyles or hair colors or getting cosmetic makeovers.
Gaining a couple of pounds or the experience of feeling fat compels you to go on a diet
or to exercise more intensely for a few days.
Step 7
My Checking Rituals
Ritual Frequency
My Fixing Rituals
Step 7
Step 7
Step 8
Step 8
Mastery
Pleasure
Step 8
16. D
oing gymnastics or exercising on a trampoline
Step 8
Frequency
Mastery
Pleasure
Appearance-Oriented Activites
Mastery
Pleasure
Your Scores (see the text below to learn how to score your survey.)
Health and Fitness Activities:
Sensate Activites:
Appearance-Oriented Activities:
Step 8
Step 8
Mastery
Pleasure
Step 8
Sensate Activity
Pleasure
Step 8
Appearance-Oriented Activity
Mastery
Pleasure
Step 8
Afterword