|Topics||Change Technique Objectives||Technique Steps|
|Family, friends & body image|
|1. Banish body talk||
1. Define and identify forms of body talk.|
2. Identify the consequences of body talk and implement strategies for challenging this dialogue.
• User reflects on their own body talk, by estimating the frequency of engagement (e.g., number of times in preceding week), areas of fixation (e.g., belly; legs; skin colour) and the type of commentary (e.g., compliment, criticism, comparison).|
• Bot led deconstruction task (social media post); user considers the use and frequency of body talk and its impact on the person posting and their followers.
• User generates alternative comments that focus on non-appearance aspects in the image (e.g., their affect; the activity, the location); user commits to engaging in this behaviour over the coming week.
|2. Dealing with provocative people||
1. Identify people that negatively impact your body image.|
2. Explore how and when to use assertiveness strategies to address the unhelpful behaviours of others.
• Bot led discussion on how others impact our body image and how these behaviours are framed (e.g., concern, helpful advice, friendly teasing).|
• User identifies those who negatively impact their body image.
• Bot introduces and applies the RIGHTS assertiveness model to an example scenario.
• User invited to practice the RIGHTS model with the bot.
|Social media & body image|
|1. The messages behind the media||
1. Develop media literacy skills in critically analysing and evaluating media content and the motivations of content creators (e.g., influencers, industry brands).|
2. Identify and implement strategies that challenge unrealistic media images and messages, and create safe social media environments.
• Bot led discussion on media literacy; user identifies how media images are manipulated and the motivations of content creators.|
• Dove Selfie; user watches a 75-second clip on photo editing strategies, indicates their emotive reaction and identifies newly learnt strategies.
• Bot describes strategies for creating a realistic, diverse and inclusive social media environment; user commits to engaging in one behaviour in the next week.
1. Define and identify examples of the cognitive distortion, ‘Unfair-to-Compare’.|
2. Implement strategies that challenge and reduce upward comparison making.
• Bot led discussion on the internalisation of appearance ideals and upward comparison making.|
• User reflects on their engagement with this thinking style and the consequences associated with upward comparison making.
• Bot describes strategies for challenging the ‘Unfair-to-Compare’ thinking style.
|3. A whirlpool of comparisons||
1. Identify thoughts and behaviours that contribute to the cycle of comparison making.|
2. Identify and implement strategies to stop the cycle from starting or worsening.
• Bot led discussion on the cycle of comparison making; whirlpool analogy.|
• User identifies their comparison making behaviours and the consequences of these behaviours for themselves and others.
• Bot describes strategies for exiting the whirlpool.
|4. The magnifying glass||
1. Define and identify examples of the cognitive distortion, ‘The Magnifying Glass’.|
2. Identify and implement strategies that reduce selective attention on disliked body parts, while increasing attention towards areas that are liked and appreciated.
• Bot led explanation of selective attention and its role in maintaining body image concerns.|
• User reflects on their areas of fixation (e.g., stomach, legs, body hair).
• Bot describes strategies for reducing selective attention.
• User invited to engage in a guided mirror exposure task; if unable to in the moment, the audio is saved for a more appropriate time.
|Body appreciation and functionality|
|1. Beauty bound||
1. Define and identify examples of the cognitive distortion, ‘Beauty Bound’.|
2. Identify and implement strategies that reduce self-imposed body image rules that prevent life engagement.
• Bot led discussion on self-imposed body image rules and limitations; the importance of focusing on the body’s functionality (i.e., what it can do and experience) when attempting to overcome body image rules.|
• Visualisation activity; user recalls personal example of Beauty Bound thinking (e.g., thoughts, feelings, behaviours and outcome); then visualises the scenario without self-imposed boundaries (e.g., thoughts, feelings, behaviours and outcome); user identifies the differences.
|2. Expand your horizon||
1. Define body functionality and identify the different forms of functionality.|
2. Describe the importance of our own body’s functions.
• Bot led discussion on body functionality (i.e., what the body can do and experience).|
• Functionality activity; user provided with categories of functionalities and the associated experiences / activities: sensation (i.e., touch, taste, sight); physical activity (e.g., running, cycling, jump-rope), creativity (e.g., cooking, photography, drawing) and self-care (e.g., petting animals, meditation, having a bath).
• User selects their most important experience/ activity within each category.
• User then reflects on one experience / activity in-depth (e.g., describe what dancing allows the person to experience and why it’s important to them).