A compassionate guide to managing difficult body-image thoughts, reducing self-criticism and practising body neutrality during eating disorder recovery. Includes gentle reflections and practical ways to respond to difficult moments.
A gentle interactive space for exploring difficult body-image thoughts, responding to self-criticism and developing a more compassionate relationship with yourself.
SUPPORT HUB · INTERACTIVE RECOVERY WORKBOOK
Before you begin
You do not have to love your body, feel positive about your appearance or complete every exercise. Body neutrality can begin with recognising that your body deserves care regardless of how you feel about it.
This resource is educational and supportive. It does not replace individual eating disorder treatment.
1 of 10 sections explored
01 · CHECKING IN
How am I relating to myself today?
Self-compassion begins with noticing how you are feeling, without immediately trying to change those feelings.
What feelings are present?
What do I need most right now?
You can acknowledge a difficult feeling without agreeing with every thought that accompanies it.
02 · BODY NEUTRALITY
What does body neutrality mean?
Body neutrality means reducing the importance placed on appearance and recognising that your body deserves respect and care, even when you do not feel positively about it.
Body positivity
May involve appreciating or celebrating your appearance.
Body neutrality
Allows you to step away from evaluating your appearance altogether.
Explore a body-neutral perspective
Choose a statement you find difficult.
Choose a thought to explore a more neutral alternative.
03 · INNER CRITIC
Responding to your inner critic
The inner critic can sound convincing, especially when eating disorder thoughts are strong. Rather than arguing with every thought, you can practise noticing it and responding differently.
Choose a common critical thought
Select a thought to see a compassionate response.
A thought can feel powerful without being an accurate description of who you are.
04 · SELF-COMPASSION
Practise speaking to yourself with kindness
Self-compassion does not mean pretending everything is fine. It means acknowledging difficulty without adding punishment or shame.
The three-part compassion practice
Press Begin to explore the first step.
From criticism to compassion
05 · COMPARISONS
Stepping away from comparison
Comparisons can make your world feel smaller, particularly when they involve bodies, photographs, clothing or recovery progress.
Where do comparisons appear?
Choose a comparison interruption
Someone else's body or recovery experience is not a standard you have to meet.
06 · BODY CARE
Care without appearance-based conditions
Looking after your body does not have to depend on liking its appearance. Care can be practical, ordinary and gentle.
Which forms of care feel accessible?
During eating disorder recovery, nourishment, movement and other physical care should follow any individual guidance from your treatment team.
07 · DIFFICULT MOMENTS
When body-image distress feels intense
Strong feelings can create an urge to check, avoid, compare, criticise or seek reassurance. You can build a supportive response without expecting the feeling to disappear immediately.
What do I notice when distress rises?
A gentle grounding practice
Press Begin when you feel ready.
08 · BOUNDARIES
Protecting your recovery space
You can ask others not to comment on your body, appearance, food choices or recovery progress. Boundaries can be clear and respectful.
Choose a situation
Choose a situation to see an example response.
What I would like others to understand
09 · COMPASSION TOOLKIT
Build your self-compassion toolkit
Choose the strategies that feel most helpful to you. Your toolkit can change depending on your needs and circumstances.
My supportive strategies
A reminder for today
I deserve compassion, even on difficult days.
10 · MY RECOVERY PLAN
My personal self-compassion plan
Your selected strategies and reflections are gathered below. You can print or download them and return to your answers on this device.
Looking ahead
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