Understanding & Overcoming Body Dysmorphia

*TRIGGER WARNING* IF YOU HAVE ISSUES WITH READING ABOUT POOR BODY IMAGE OR HAVE AN EATING DISORDER THINK TWICE BEFORE READING. I DO NOT WANT OR WISH TO HARM OR TRIGGER ANYONE BY READING THIS, I WANT TO HELP:)

Understanding Body Dysmorphia

Have you ever had one of those days where you look in the mirror and feel like you're seeing all your flaws magnified? You might start to obsess over tiny imperfections that others probably don’t even notice. If this sounds familiar, you might be dealing with something called body dysmorphic disorder (BDD). In this post, I’ll share my experience with body dysmorphia and some strategies that have helped me manage it.

My Personal Experience

As a woman, I notice that my body changes throughout the month. For example, I often experience bloating, especially after consuming salty, carbohydrate-rich, or oily meals. Bloating is a common physiological response because these types of foods can lead to water retention. The extra water can make you feel and look puffy, but it's important to remember that this is temporary and not a sign of actual weight gain.

It's normal to feel a little uncomfortable with your appearance if you're comparing yourself to a past version of yourself or if someone has commented on something you're already insecure about. Personally, I struggle when I’m not at my leanest—those days when I feel bloated can be particularly challenging. I used to obsess over quick fixes, searching the internet for ways to de-bloat, desperate to feel like my 'normal' self again. But I’ve learned that what I see in the mirror isn’t always an accurate reflection of how I actually look.

Often, our self-perception is distorted. While I might feel like I don't look like someone who works out, my friends will remind me that my shoulders are strong and defined. The negative voice in my head, which I’ve come to think of as my “inner critic,” tries to convince me otherwise. This critic knows exactly where to hit—exploiting insecurities and past hurts. But over time, I’ve learned that these thoughts are just that: thoughts, not facts.

Sometimes, it feels like I have an alter ego that’s not on my side. This alter ego can be harsh and self-critical, a reflection of past experiences where I felt judged or teased. Instead of fighting this part of myself, I’ve found that understanding and working with it is more helpful. When I’m feeling down, I remind myself that these feelings are temporary and that I don’t need to take drastic measures to feel better.

Tips for Overcoming and Managing Body Dysmorphia

1. Challenge Negative Thoughts

When that critical voice in your head starts up, question it. Ask yourself if these thoughts are really true. Would you say the same things to a friend or your younger self? Probably not. Challenge the negativity with kindness and logic.

2. Seek Support 

If you’re unsure whether what you’re seeing or feeling is accurate, ask a trusted friend for their perspective. Sometimes an outside opinion can help ground you in reality. If body dysmorphia is significantly affecting your life, don’t hesitate to seek advice from a therapist who can offer professional support.

3. Accept Your Feelings

It’s okay to feel uncomfortable with your body sometimes. Rather than trying to fix those feelings immediately, recognize them, and know that they will pass. Acceptance is a key step in healing.

4. Avoid Extreme Measures

Overtraining or drastically restricting your diet because you feel 'big' can be harmful. These behaviors can lead to injury, burnout, or even disordered eating patterns. Instead, focus on maintaining a balanced, healthy routine.

5. Wear Comfortable Clothing

On days when you're feeling particularly self-conscious, wearing baggy or comfortable clothes can help. This can reduce the urge to focus on your appearance and help you feel more at ease.

6. Keep a Journal

Writing down your thoughts and feelings can provide perspective. Over time, you might start to see patterns in your thinking and realize that the negative self-talk is often exaggerated.

7. Prioritize Sleep

Poor sleep can worsen your mood and make you more prone to negative thinking. Studies show that adequate sleep is essential for both physical health and mental well-being. When you’re well-rested, it’s easier to maintain a positive outlook and avoid overthinking your appearance.

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By incorporating these strategies into your daily life, you can start to manage the symptoms of body dysmorphia more effectively. Remember, you’re not alone in this, and there are resources and people available to support you on your journey to self-acceptance