5 Tips to Navigate Body Dysmorphia

It’s not uncommon to wish you could change certain features about yourself sometimes. Maybe you’re not always happy with the way you look, but you don’t give it much thought. Most of us accept the fact that we’re flawed human beings, and it’s often easy to accept and even embrace those flaws.

But, for someone with body dysmorphia, that isn’t the case. Body dysmorphia is a mental illness that causes individuals to obsess over a perceived physical flaw. The flaw likely isn’t realistic or as “extreme” as the person makes it out to be. However, it’s all they can focus on.

Many people with body dysmorphia become obsessed with things like weight, hair, or facial features. They might spend hours each day trying to “fix” the flaw or even go to extreme lengths, like cosmetic surgery.

Sound familiar? The first step toward combatting body dysmorphia is recognizing there’s a problem. Let’s cover a few more tips you can use to navigate the condition and feel comfortable and confident in your own skin again.

1. Get the Help You Deserve

One of the best things you can do for yourself when you have body dysmorphia is to work with a mental health specialist. Therapy is a great way to better understand the condition. A therapist can also help you determine where it stems from while giving you actionable advice on how to fight back.

Body dysmorphia can make it easy to want to isolate yourself. You need a healthy support system. That should include family and friends, but it should also include someone who can guide you through an effective treatment plan.

2. Write in a Journal

Sometimes, jotting down your negative thoughts and feelings can make them feel less overwhelming and powerful.

The next time you look in the mirror and think something negative about yourself, write it down. Write about how you feel, what you see, and why. Journaling is a good way to organize your thoughts. It can also help you distract yourself long enough that those thoughts don’t feel so controlling.

Plus, a journal lets you track how far you’ve come in your healing journey.

3. Practice Self-Care

It’s not uncommon for people with body dysmorphia to feel guilt or shame over some kind of physical feature. You might lack self-compassion, so you don’t care for yourself as you should.

Everyone deserves self-care. Try to do something that benefits your well-being every day, for example: move your body, prioritize sleep, eat a variety of foods and spend time outside. Find small things that make you feel good, and you’ll start to realize how essential those daily moments of self-care are to your mental health..

4. Connect With Others

Body dysmorphia impacts more people than you might think. In addition to one-on-one therapy, consider joining a support group.

Connecting with others going through the same condition can make a big difference in your outlook and treatment. You’ll recognize that you’re not alone in the way you feel. You’ll also hear about other people’s journeys and see how others are coping. If you’ve ever felt like healing is hopeless, a support group can help you see the light at the end of the tunnel.

5. Set Small Goals

Setting small goals for yourself as you try to overcome body dysmorphia will help to boost your motivation. Work with your therapist to discuss the goals that are important to you. As you reach each milestone, celebrate yourself. Recognize how far you’ve come, and know you’re strong enough to keep moving forward.

If you’re struggling with body dysmorphia, don’t hesitate to reach out for help. Having a healthy relationship with your body is possible, and you don’t have to do it alone.

Click here for information on eating disorder treatment.