Duration:70 minutes
Topic Introduction:This course focuses on reducing the repetitive mirror-checking, self-portrait comparisons, and appearance comparisons to others that can be triggered by body dysmorphic disorder (BDD). Through cognitive awareness, behavioral delays, and alternative exercises, it gradually helps you break the automatic loop of appearance comparisons.
○ Three typical behaviors and intervention techniques
- Mirror behavior:Frequently look in the mirror or take pictures to confirm "defects", and practice the "behavioral delay method" - change from looking immediately to deciding after 5 minutes.
- Social Media Comparison:By constantly sliding the photos to compare, you can set up a "comparison diary" to record your every emotional fluctuation.
- Others say Lenovo:If you are worried that others will notice a certain part of your appearance, it is recommended that you practice "fact correction" and "distract attention".
▲ AI interaction: Record your most frequent appearance comparison moments during the day
Frequent mirroring and comparing yourself to others often exacerbates anxiety rather than relieves it.
Try delaying your mirror check today and focusing on a small thing that brings you comfort.
Write down how you feel after the delay and see if your anxiety actually decreases.
Remember: checking and comparing doesn’t bring true security; it steals peace.
Conclusion: I can choose to “watch less” and give my heart some breathing room.
Click the button below to work with AI to design a daily tracking plan to gradually reduce checking behavior.
○ Reduce body checking and comparison behaviors · Music therapy
When you can't help but look in the mirror or compare yourself frequently, play a quiet melody and focus on the music instead of the mirror.
Try not to check yourself for the length of a song, but to use a pen to record the intensity of your emotions at the moment.
The melody will slowly help you dilute your anxiety and shift your attention from your appearance to peace of mind.
Comparison doesn’t bring answers, but music can bring a moment of peace.
Conclusion: Choosing to listen, rather than to examine, is a new practice of gentleness.
○ Oriental healing tea
Recommended drinks:Biluochun
Recommended reasons:It clears away heat and refreshes the mind, relieves mental and visual fatigue, and is suitable for drinking when the urge to look in the mirror comes as a substitute.
usage:Brew 3g of Biluochun tea with 80°C water and practice "three deep breaths" while drinking the tea quietly.
○ Bamboo Leaf Rice Porridge
It soothes the heart and relieves restlessness, promotes salivation, and calms the stomach. It's ideal for those experiencing heatiness, thirst, loss of appetite, or irritability. Its gentle and friendly properties help restore appetite and energy, making it a reliable daily supplement, whether taken morning or night.
Gentle and friendly
Appetite returns
Healing Recipes
/home2/lzxwhemy/public_html/arttao_org/wp-content/uploads/cookbook/zhu-ye-jing-mi-zhou.html(Please confirm that the file has been uploaded: zhu-ye-jing-mi-zhou.html)Color Therapy: Color Mandala - Thoughts and Thoughts 03
Choose a bright yellow and extend it from the center to the outer edge. That's the warmth of the sun, and a symbol of confidence. Let the yellow gently illuminate the shadows, and you'll find your inner vitality being awakened.
Yellow is a reminder that the light is always there.
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○ Seal Script· Chinese Calligraphy Practice
The structure of seal script is balanced, simple and stable. Writing ancient characters slowly helps to break the excessive obsession with "image".
Practice sentences:
“"A calm mind and a tranquil spirit are essential for achieving lofty ideals."
Mind Like Still Water · Indifference Reveals Aspiration”
Write it down once a day and combine it with deep breathing exercises to stabilize your attention and sense of self-worth.
Lesson 703: Reducing Physical Examinations and Comparative Behaviors
Objective: To reduce the urge to repeatedly check and compare oneself with others in a gentle way.
Steps: Draw two mirrors, one blurry and one clear. Let the blurry side fade slowly, leaving only the shape of light. Write: "I let go of judgment and choose to live." While drawing, experience a peace beyond simply "looking at yourself."
Please log in before submitting your drawings and feelings.
○ 703. Reduce physical examinations and comparative behaviors; journal-guided suggestions
① List today’s checking/mirror looking/photographing/comparison behaviors and the number of times, marking their intensity and triggering moments.
② Set the “delay window”: When the trigger appears, delay for 60-120 seconds, during which time you can do 4-6 breaths and ground touch exercises.
③ Write down the object of comparison (other people/old photos/filters) and write down the unfairness (angle/lighting/selectivity).
④ Choose a scenario and implement “doing less”: reduce the inspection time or frequency by one.
⑤ After success, write down a sentence of self-praise: "I achieved 'no immediate reaction'".
⑥ Conclusion: Not reacting is also a choice; I am using gentle methods to regain control of attention.
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You don't have to constantly "identify what you look like," you just have to slowly trust who you are.
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