Програми · Body image distress · True Reflection
True Reflection
Coping with body image distress using CBT
This isn't vanity, and it isn't about how you actually look. It's an attention system stuck zoomed in on one feature, plus habits — mirror-checking, camouflaging, comparing — that keep it zoomed. This program retrains the attention and retires the checking, using the treatment specialist clinics use: response prevention, attention retraining, and the ledger of your own falling numbers. It never argues with the mirror.
The zoom has a shape, too
- A feature that feels wrong, and an attention that won't leave it alone.
- Hours lost to mirrors, photos, and comparing yourself to others.
- Camouflage — makeup, angles, clothing, filters — deployed to hide the feature.
- Avoiding photos, mirrors, or situations where the feature might be seen.
- The felt certainty that how you look decides your worth.
Your checking log drives the program
Not a course you watch — a loop you run. True Reflection reads your checking, camouflage, and avoidance counts and sets next week's target, the same way response-prevention therapy works in a specialist's office.
Measure
A forty-five-second evening log — mirror-checks, reassurance-asks, comparisons, camouflage, avoidance, and today's distress. It never asks how you look.
daily · 45 secLearn
Short sessions with Grace teach the method — the magnifying glass, the checking loop, response prevention, attention retraining.
10–15 min · most daysAdjust
The weekly review reads your counts and sets next week's reduction target — never to zero in one step.
weekly review↻ the loop runs weekly — six times
On a stable week, the program cuts your most-stubborn checking category by roughly a third for the week ahead. Camouflage and avoidance titrate more gently still — one item dropped per stable week, as graded exposure rungs, never all at once. If distress bumps while you hold the frame, the target holds too — that's the plan working, not failing.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline reflection report.
Week 1Understand the ZoomThe feature at 10x, and the loop that keeps it there3 сесій
Week 2The CutsResponse prevention, on three fronts4 сесій
Week 3Attention RetrainingWiden the lens, starve the zoom4 сесій
Week 4The ThoughtsA feeling is not a fact, and appearance is not worth4 сесій
Week 5Reclaim the LifeEverywhere the fear fenced off4 сесій
Week 6Keep the Wide ViewYour plan, your drill, your log3 сесій
Grace
High-caution clinical care · веде 4 програм
The senior clinician for the heavier material — unhurried, deeply serious about safety, and honest about when self-help isn't the right door.
“Hi, I'm Grace. Over the next six weeks we're not going to argue with the mirror — we're going to widen the lens and retire the checking that keeps it zoomed in.”
The BDD-informed protocol, faithfully built
True Reflection implements BDD-informed cognitive-behavioral therapy — psychoeducation on attention-magnification, mirror-checking response prevention, graded reduction of camouflage and avoidance, comparison and filter reduction, holistic attention retraining, and cognitive work on appearance-worth fusion — the same components specialist clinics use.
- BDD-informed CBTVeale; Wilhelm, Phillips & Steketee
- Mirror-checking and reassurance response prevention
- Comparison and filter reduction
- Attention retrainingholistic vs. feature-zoom
A strong adjunct, never the whole of care
Body dysmorphia is OCD-spectrum and carries real risk. Moderate-to-severe preoccupation or impairment routes to a strong specialist referral at onboarding, and the program continues alongside it — paced gently, pointing back to a specialist throughout. The program never comments on, rates, validates, or disputes your appearance, and uses no appearance-rating, comparison, or before/after mechanics; it works the attention, checking, and worth system only.
Anyone considering a cosmetic procedure to settle the distress gets one gentle, well-established fact, once: procedures rarely resolve body-image distress, and the program keeps working the underlying pattern either way. Any sign of appearance-related suicidality routes immediately to crisis resources, alongside the program, never in place of it.
True Reflection, поряд з іншими
| True ReflectionResiliens | Body+ / GGBI (GGtude)apps.apple.com | Worth Warrior (stem4)apps.apple.com | Positive Body Image (SilverCloud by Amwell)silvercloud.amwell.com | |
|---|---|---|---|---|
| Ціна | $149 одноразово (чернетка) — програма стає вашою | 15 free levels + 1 free daily training level; Monthly $11.99, Annual $59.99, or one-time 'unlock all' $189.99 | Free, no in-app purchases found | Not a consumer purchase |
| Структура | 6 тижнів · 17 сесій + щотижневі огляди | 500+ short challenges (not a fixed-week linear program) covering body shame, fear of judgment, appearance perfectionism, and body acceptance; ~4-minute daily exercises | Four sections — Change the Story (thoughts), Change the Action (behaviors), Change the Emotion (coping), Change the Way I View My Body (fact vs. feeling) | Reported as 7 modules over ~8 weeks, self-paced — figure sourced from a secondary summary, not independently confirmed on a primary SilverCloud page |
| Персоналізація | Checking log → checking reduction → next target | App-store copy claims 'personalized content and toolbox features'; no published detail on the mechanism | Not published | Not published beyond general platform claims |
| Людська підтримка | Самостійне проходження · вбудовані шлюзи направлення до клініциста | None — fully self-guided and automated, no coach or clinician touchpoint | None — self-guided; developer states it 'is an aid in treatment but does not replace it' | Some SilverCloud programs offer an optional human coach; not confirmed specifically for the body-image module |
| Доступ | Самообслуговування, почніть сьогодні | Direct-to-consumer app download | Free direct download | Institutional/insurance/university gatekeeping only — not available for individual purchase |
| Широта | 24+ програм у каталозі · об'єднайте 2-3 пов'язані програми та заощадьте | Dedicated to body image/body dissatisfaction, not bundled with general mood or anxiety content | Sits on the boundary between dedicated body-image and eating-disorder-adjacent — built on CBT-E (an ED protocol) and stem4's own description frames it as addressing body image alongside 'early-stage eating difficulties' | Genuinely dedicated body-image module, but bundled inside a much larger general mental-health platform with dozens of other programs |
| Платформи | Web · iOS · Android | iOS · Android | iOS | iOS · Android · Web |
Джерела: ціни конкурентів та сторінки програм — кожне виробниче значення має URL джерела та дату доступу, а неопубліковані факти позначені як "не опубліковано", ніколи не вгадуються.
Чому ми зробили це інакше
- The clinic's protocol, not a challenge library. True Reflection runs the same response-prevention and attention-retraining sequence specialist BDD clinics use, week by week — not an open-ended library of 500 challenges with no arc or endpoint.
- It screens before it opens. Moderate-to-severe distress gets a strong, honest specialist referral at onboarding — a safety stance none of the three competitors publish in comparable detail.
- One price, available everywhere. $149 once, self-serve from day one — no institutional gate like SilverCloud's employer-or-university-only access.
Почніть безкоштовно. Продовжуйте, якщо це працює.
Перший тиждень
- Onboarding + two full sessions
- Daily checking log
- Your baseline reflection report
Повна програма
- All six weeks of True Reflection, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Працюєте над кількома речами одночасно? Пов'язані програми об'єднуються разом — дві або три зі знижкою. Про пакети буде оголошено при запуску.
Перш ніж почати
Will this tell me how I actually look, or that I'm imagining it?
No — never. True Reflection has no appearance-rating, comparison, or before/after mechanics. It never comments on, validates, or disputes your appearance. It works the attention and checking system, not a verdict on how you look.
What if my distress is more severe than this program is built for?
The onboarding screen checks for that directly. Moderate-to-severe preoccupation or impairment gets a strong, honest referral to specialist CBT for body dysmorphia — the program stays open as a companion alongside that care, not instead of it.
I'm considering a cosmetic procedure — will this program judge that?
No. It won't tell you what to do with your body. It offers one well-established fact once — procedures rarely resolve body-image distress on their own — and keeps working the underlying pattern either way, whatever you decide.
How much time does it take?
Forty-five seconds each evening for the checking log, and ten to fifteen minutes most days for the session. The real work happens in what you don't do — the check, the camouflage, the comparison you skip.
Be first to widen the view
True Reflection is launching soon on the web and in the Untangle app. Join the early-access list and we'll let you know the moment it opens.
Один лист, коли ваша програма відкриється. Без розсилки листів.