Body Dysmorphic Disorder (BDD): How To Cope With Body Dysmorphia
It can often feel as though outward appearances are everything in today’s society. DailyOn a daily basis, we are seemingly bombarded by advertisements that subtly imply we need to buy certain products to look our best.
With all the unnecessary emphasis society tends to place on appearance, it can be difficult not to feel immense pressure. We might hold ourselves to unrealistic and unattainable standards of beauty. We may even develop a falsely negative view of our own appearance, which can lead to detrimental effects on our self-worth and self-esteem.
Understanding and coping with body dysmorphia
This article aims to explain and examine the reality of body dysmorphic disorder, often referred to as “body dysmorphia.” This condition can wreak havoc on our mental health and cause anxiety and low self-esteem. However, this article aims to detail the symptoms of body dysmorphia, along with the various coping strategies available.
What is body dysmorphic disorder (BDD)?
Body dysmorphic disorder, or BDD, is defined as “a mental health condition that causes an individual to be so distraught over their physical appearance it impacts their ability to live a full life”. Those who experience this condition often find themselves so consumed by negative thoughts regarding their appearance, that their ability to execute daily functions such as work, socializing, self- care activities, or hygiene is severely impacted.
While BDD is a challenging condition with no singular path to recovery, there are a variety of ways to cope with body dysmorphic disorder, such as talk therapy or selective serotonin reuptake inhibitors (SSRIs). As this condition can greatly impact on mental health, it is often crucial to seek help to cope in healthy ways.
What causes body dysmorphia?
When gaining insight into body dysmorphic disorder, we might ask, what causes such debilitating feelings of self-loathing regarding our appearance and how we view ourselves? While a direct cause for BDD has not yet been identified, experts say there are a variety of factors that can contribute to its development, including:
Traumatic experiences
Abuse or bullying, especially during adolescence, can lead to a negative self-image and obsessions about appearance.
LGBTQIA+ identity and body dysmorphic disorder BDD
Research suggests a potential link between LGBTQIA+ individuals and BDD, possibly due to experiences of discrimination contributing to low self-esteem.
Low self-esteem
Individuals with low self-esteem may fixate on appearance, particularly if they attach significant importance to their looks.
Racism
Experiencing racism or colorism may contribute to negative self-perception, leading to low self-esteem and a desire to change certain aspects, such as skin color.
Fear of rejection
Concerns about fitting in, rejection, or loneliness can foster thought patterns that contribute to BDD, especially if one believes a certain appearance is necessary for social acceptance.
Perfectionism and comparison
Striving for physical perfection or frequently comparing oneself to others, as well as engaging in appearance-focused activities, may increase the risk of developing BDD.
Genetics
There is evidence suggesting a higher prevalence of BDD in individuals with family members who also have the disorder, though it's unclear whether it's due to genetic inheritance or learned behavior.
Mental health issues
Depression, anxiety, and OCD are associated with a higher likelihood of BDD, though the relationship between these mental health problems and BDD remains complex and not fully understood.
Though these causes might be attributed to the development of BDD, it can be difficult to pinpoint the exact reason we have experienced its symptoms.
Recognizing the signs
Body dysmorphia can be difficult to diagnose in a clinical setting due to the variety of causes and varying degrees of severity, therefore, it is important to recognize the signs and symptoms.
In many cases, other mental health conditions exist simultaneously with body dysmorphic disorder, such as social anxiety, obsessive- compulsive disorder, depression, and eating disorders. The scope of body dysmorphic disorder can be far- reaching, so it is crucial to pinpoint identifiable signs.
Symptoms of body dysmorphia can include:
- Obsession with yourself in the mirror, or alternatively an intense fear of seeing one’s reflection in the mirror. You might immediately notice some perceived flaw in your reflection and feel shame and depression
- Obsession with a certain perceived flaw in yourself, such as big eyes, big ears, hair loss, your weight. You might go to extreme lengths to hide this perceived flaw from the imagined scrutiny of others
- Comparing yourself to others. You might fall prey to the delusion that everyone looks better than you
- Self- harm, self neglect
- Inability to accept a compliment
- Avoiding social outings, such as refusing to go into a pool or go to the beach
- Constant grooming and attention to cosmetics
- Feeling the need to have unnecessary plastic surgeries for your perceived flaw
While other mental health conditions can contribute to these symptoms, you might still be experiencing body dysmorphia.
How to cope with body dysmorphia through treatment
There are a variety of coping strategies for those who experience body dysmorphic disorder. The efficacy of these strategies can often be dependent on the severity of your condition.
Practicing self-care and getting in the habit of repeating self-affirming mantras can have a positive impact. Finding ways to accept ourselves for who we are is crucial in coping with body dysmorphia.
How to cope with body dysmorphia: Therapy, treatment, and medication
However, in many cases, it can be far too difficult to cope with symptoms of BDD alone. While cognitive behavioral therapy is a common and effective tool used for treating those experiencing body dysmorphia, other methods of treatment such as medication can be beneficial in helping us change how we think about ourselves for the better.
How therapy can help
Cognitive behavioral therapy, often referred to as talk therapy, is often hugely beneficial for those experiencing BDD. Connecting with a licensed professional through online therapy can be a great way to get started on your therapy journey.
Combating body dysmorphia with online therapy
Online therapy can help those experiencing body dysmorphia get out of the negative repetitive thought patterns that often keep them trapped in a state of mental anguish and debilitation.
By replacing negative thoughts with positive thoughts about ourselves, we can get started on the road to recovery. However, it’s important to note that body dysmorphic disorder is a serious condition that often requires a combination of psychotherapy and psychiatry to be treated most effectively.
Takeaway
How do you get over body dysmorphia?
Medications and talk therapy are usually recommended for treating BDD. Because BDD symptoms may get worse over time, you may want to start by consulting your doctor or a mental health provider for more personalized advice. That said, several other strategies may help supplement professional treatment and support your recovery. These include:
- Getting into the habit of challenging negative thoughts about your appearance with alternative thoughts like, “What if I’m not seeing myself the way others do?” or, “What evidence do I have to support this thought?”
- Reducing your consumption of content (such as social media, movies, and TV shows) that negatively affects your body image
- Setting daily time limits for behaviors like mirror-checking
- Getting regular exercise, practicing good sleep hygiene, and eating a nutritious diet
- Avoiding mind-altering substances like drugs and alcohol
- Getting involved in a BDD support group where you can connect with others and share your experiences
- Making time for hobbies and interests that don’t relate to the way you look (such as art, cooking, music, video games, or journaling)
- Challenging yourself to participate in social activities and spend time with friends or loved ones
Can body dysmorphia go away on its own?
Generally speaking, body dysmorphic disorder does not go away on its own without professional treatment. While self-care and stress management strategies may support your well-being, these usually aren’t enough to treat the more severe symptoms, which may get worse without treatment. Working with a professional may help you reframe your thoughts about your appearance and learn personalized strategies for managing your behaviors. If you’re in remission, having the support of a mental health expert may also be helpful in the event that your symptoms return.
What do people with body dysmorphia think?
Body dysmorphia is a complex mental health condition that can significantly affect people’s thinking. People with BDD tend to have a distorted view of their appearance—either a specific area or their entire body—seeing minor physical flaws as major problems. When someone with BDD looks in the mirror, they may see themselves as “ugly” or “deformed,” even if their flaws aren’t noticeable to other people. Some people with body dysmorphia understand that these thoughts aren’t rational, while others may be convinced that their perception is accurate. Regardless, people with BDD often experience feelings of shame, depression, or hopelessness due to their perceptions of their bodies.
How do you beat muscle dysmorphia?
Like general body dysmorphia, muscle dysmorphia can be hard to overcome on your own. Treating muscle dysmorphia may involve a combination of cognitive-behavioral therapy and medication. Other healthcare providers, like dieticians, may also be involved in your treatment plan to support your nutrition and physical health. If you’re concerned about symptoms of muscle dysmorphia, seeking professional help is often the first step toward recovery.
What causes body dysmorphia?
Researchers still don’t know exactly what causes people to develop BDD, but low self-esteem, existing mental illness (such as OCD, anxiety, depression, or an eating disorder), and past trauma may all be risk factors. People with a family history of body dysmorphic disorder may also be more likely to develop BDD themselves.
Is BDD recovery possible?
Body dysmorphic disorder, treated by a mental health professional, can often be managed. With proper treatment, some people may even have a full remission from their symptoms. Upwards of 80% of people with BDD will respond to treatment within one to four months, and studies have found that nearly 70% of BDD patients treated with cognitive behavioral therapy experienced a full or partial remission.
What happens in the brain during body dysmorphia?
Research has found several differences in the ways people’s brains work with body dysmorphia. For instance, studies have found that people with BDD tend to process and remember visual details differently than people without BDD. Other studies have found that people with BDD may have deficiencies in their working memory, as well as their ability to plan, organize, and manage impulsive behavior. Additional research has found that:
- People with BDD may not recognize and process facial emotions as accurately as people without BDD.
- People with BDD show more connectivity in certain areas of the brain, which may cause them to notice small flaws more easily than people without BDD.
- People with BDD show structural differences in areas of the brain responsible for processing emotions.
- People with BDD may have imbalances in brain chemicals like serotonin and oxytocin, which may affect emotions and social interactions.
How do you snap out of body dysmorphia?
The thoughts, feelings, and behavior patterns of body dysmorphia aren’t usually something you can “snap out of” or “just get over.” For this reason, working with a mental health professional is generally the most effective way to treat BDD. That said, you may find it easier to interrupt repetitive behaviors and ground yourself in the present by using strategies like:
- Setting a daily timer for behaviors like mirror checking, reassurance-seeking, or picking at your skin
- Choosing alternative activities when you feel the urge to engage in unhelpful behaviors (such as reading an engaging book, going for a walk, or calling a friend)
- Practicing daily mindfulness, journaling, or meditation to gain distance from your thoughts and become aware of the present moment
- Responding to negative thoughts about the way you look with more constructive ones, such as, “I am more than what I look like,” or, “I might not like the way I look today, but I’m going to love myself anyway.”
Can I self-diagnose body dysmorphia?
Only a qualified mental health professional can officially diagnose body dysmorphic disorder. However, observing your emotions, thoughts, and behaviors may help you decide whether to seek an official diagnosis from a healthcare provider. Common symptoms of BDD include:
- Having persistent negative feelings, thoughts, and beliefs about perceived flaws in your appearance
- Checking your appearance frequently (or, alternatively, avoiding mirrors and photos of yourself altogether)
- Spending excessive amounts of time grooming, applying makeup, researching cosmetic surgery, or otherwise trying to “correct” your appearance
- Avoiding social gatherings, school, or work out of concern about the way you look
- Seeking constant reassurance from others that you look okay
- Experiencing suicidal thoughts related to your body image
- If you frequently notice symptoms like these, or your symptoms are negatively affecting your daily life, you may want to seek professional help. Body dysmorphic disorder, diagnosed by a mental health provider, can often be successfully treated.
What are the two types of body dysmorphia?
Body dysmorphic disorder has two additional subtypes. While these subtypes both fall under the umbrella of BDD, they each have their own distinct symptoms and challenges. Subtypes of body dysmorphia include:
Muscle dysmorphia: People with muscle dysmorphia (also known as “bigorexia”) are preoccupied with the size and/or shape of their muscles. This can result in behaviors like excessive exercise, obsessive dieting, or using steroids or other drugs to build muscle. Muscle dysmorphia tends to affect men more than women.
Body dysmorphic disorder by proxy: Instead of being fixated on their own physical appearance, people with body dysmorphia by proxy worry excessively about the appearance of someone else—often a romantic partner or family member. They may fixate on flaws in the other person’s appearance, feel anxious about going out in public with them, suggest cosmetic procedures, or frequently compare their appearance to other people’s.
- Previous Article
- Next Article