What is Body Dysmorphia & What to Do About It

Recognizing and overcoming body dysmorphia when you can’t trust the mirror 

Body dysmorphia is an underrecognized yet common mental disorder that occurs around the world. It can negatively distort how a person sees their appearance and often results in a person withdrawing from society and activities that bring them joy. 

In this post, we’ll explain what body dysmorphia is, discuss its symptoms, explore its causes, and offer actionable tips on how to deal with it. Whether you’re wondering, “Do I have body dysmorphia?” or you’re seeking ways to support someone else, this guide can help.  

What is Body Dysmorphia?  

Body dysmorphic disorder (BDD) or body dysmorphia, is a mental health condition where an individual obsesses over perceived flaws in their appearance. These “flaws” are often minor or even imagined but can cause significant distress. “One of the most alarming effects is the remarkably high suicide attempt rate amongst those with BDD, which is about 25%” as per the International OCD Foundation.

Signs of Body Dysmorphia  

Recognizing the symptoms of body dysmorphia is a crucial first step in getting help. If you are wondering if you may have BDD, ask the following:  

• Am I often body checking in mirrors or avoiding them altogether? This can confirm the constant thoughts about the body. 

• Do I partake in obsessive grooming, overexercise, dieting to hide perceived “flaws”? This can confirm someone feels inadequate.  

• Do I say comments related to comparing my appearance to someone else and feeling inadequate? This can confirm an overwhelming expectation to be like someone else. 

• Do I withdraw from social activities and/or pictures due to how I look that day? This confirms anxiety and/or depression around appearance, and poor self-worth. 

• Am I asking repeated questions about my appearance for reassurance, but not believing the responses? This can confirm there is a distrust and distortion of a person’s appearance and self-worth. 

If you responded yes to the questions above, it may be time to seek professional support. See below for resources.

What Causes Body Dysmorphia? 

There’s no single cause of body dysmorphia, but one’s environment can dramatically contribute to its development.  

• Societal Pressures: From social media to TV shows, our society often promotes unrealistic beauty standards, which can fuel body image concerns depending on what we are exposed to. Certain sports and hobbies can add additional pressures. 

• Emotional Abuse and/or Bullying: Negative experiences, particularly in childhood or adolescence, can lead to distorted self-perception and beliefs that we are inadequate. 

• Trauma: Focusing on our body’s appearance provides a negative distraction than facing the feelings of traumatic circumstances. 

• Uncontrollable Life Changes: Focusing on our body’s appearance can make us feel like we have a degree of control when life feels uncertain. 

How to Deal with Body Dysmorphia 

If you suspect you or someone you know is struggling with body dysmorphia, taking action is essential. Here are some steps to consider:  

• Build a supportive environment! 

• Make time for quality friendships: Surround yourself with positive influences who help you feel confident and loved.  

• Set boundaries with fixed relationships (roommates, family, coworkers): for the people that you have to interact with, find assertive statements that communicate your boundaries around body-related comments or topics.  

• Curate a positive social media experience: Reducing exposure to unrealistic beauty standards can help shift your focus away from appearance.  

• Define your values: 

• Determine why you want to meet/maintain an expectation related to your appearance. What personal value is it touching on? What other ways can you align with that value? 

• Practice viewing your body’s appearance in a neutral way. BDD associates negative connotations with failing to meet societal expectations when we can treat the differences in a neutral manner. People have different hair, different skin, different sizes.  

• Seek professional help: Body dysmorphia treatment often includes cognitive behavioral therapy (CBT), which helps you challenge negative thought patterns.  

Body dysmorphia is a serious condition, but recognizing the signs and understanding its causes can be the first steps to recovery. It’s important to remember that professional help is available and that with the right support, you can learn how to manage the negative thoughts and feelings associated with this disorder.  

If you or someone you know is struggling with body dysmorphia, don’t wait. Reach out to a therapist or mental health professional for guidance. These resources can offer additional support:  

• Anxiety and Depression Association of America 

• Book: The Body Is Not An Apology: The Power of Radical Self-Love 

• Book: Body Kindness 

 If you or someone you know talks about suicide, self-harm, a mental health crisis, a substance use crisis, or any other kind of emotional distress, get help right away. 

• Call or text Canada’s suicide and crisis hotline at 988. 

• Call Talk Suicide Canada: 1-833-456-4566 or text 45645 (4 p.m. to midnight ET). 

• Kids or teens can call Kids Help Phone: 1-800-668-6868 or text CONNECT to 686868. 

• Go to the Talk Suicide Canada website at https://talksuicide.ca or the Kids Help Phone website at https://kidshelpphone.ca  for more information.