Signs of Body Dysmorphia and Ways to Cope

We all have days when we feel insecure about our appearance but for people with body dysmorphic disorder (BDD), these feelings can become obsessive, overwhelming, and emotionally exhausting. BDD is a mental health condition marked by a preoccupation with perceived physical flaws flaws that may be minor or even invisible to others.

BDD affects both men and women and is most common in teens and young adults. While it’s often misunderstood as simple vanity or low self-esteem, the disorder can significantly disrupt daily life, leading to social withdrawal, anxiety, and even depression.

Here’s what you should know about the symptoms, real-life examples, and how to support someone who may be struggling with body dysmorphia.

What Is Body Dysmorphia?

According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), body dysmorphia involves:

• An intense preoccupation with one or more perceived flaws in appearance

• Repetitive behaviors like mirror-checking, excessive grooming, or skin picking

• Mental acts such as comparing one's appearance to others

These thoughts and actions can feel impossible to control and often lead to deep feelings of shame, anxiety, and embarrassment. People with BDD may avoid mirrors or compulsively check them and may feel convinced that others are judging or staring at their "flaws."

Common Symptoms of Body Dysmorphia

While symptoms vary, people with BDD typically exhibit several of the following:

• Obsessing over perceived flaws in the skin, hair, nose, or body

• Avoiding mirrors or, conversely, checking them obsessively

• Excessive grooming, picking, or makeup use to hide perceived flaws

• Comparing appearance to others constantly

• Asking for reassurance about looks

• Avoiding social situations due to appearance-related anxiety

• Seeking cosmetic procedures, often without satisfaction afterward

• Wearing clothing or accessories to disguise perceived imperfections

• Struggling with anxiety, shame, or depression linked to appearance

BDD can become so consuming that it interferes with work, school, relationships, and daily activities. One study found that over 20% of people with BDD have attempted suicide, highlighting how serious the condition can be when left untreated.

Examples of Body Dysmorphic Behaviors

BDD can manifest in different ways, but here are some real-life behaviors commonly associated with the disorder:

• Spending hours each day scrutinizing a small skin blemish

• Repeatedly asking, “Does my nose look weird?” or “Can you see my scar?”

• Wearing hats, sunglasses, or long sleeves even in warm weather to hide flaws

• Canceling plans out of fear someone will notice a perceived imperfection

• Seeking multiple cosmetic surgeries that don’t resolve underlying dissatisfaction

• Spending hours styling hair or grooming

• Obsessively comparing body size or facial features to social media images

• Excessive gym time or dieting, particularly in cases of muscle dysmorphia (common among men)

What Causes BDD?

There’s no single cause of body dysmorphia, but several factors are believed to contribute:

• Genetics: Twin studies suggest up to 44% of BDD symptoms may be inherited

• Trauma: A high percentage of people with BDD report past bullying or childhood abuse

• Personality traits: Perfectionism, low self-worth, and heightened sensitivity to appearance

• Mental health: BDD often coexists with OCD, social anxiety, depression, or eating disorders

How Is Body Dysmorphia Diagnosed?

A mental health professional can diagnose BDD using criteria from the DSM-5. To be diagnosed:

• The preoccupation with appearance must cause significant distress or impair daily functioning

• The symptoms must not be better explained by concerns related to weight or body fat (which may indicate an eating disorder instead)

• The person may have varying levels of insight, ranging from understanding their thoughts are irrational to fully believing in the flaw

Can It Be Treated?

BDD may not go away entirely, but it can be managed effectively. The most successful treatment plans typically include:

• Cognitive Behavioral Therapy (CBT): Helps people identify and challenge distorted beliefs about appearance while reducing compulsive behaviors

• Selective Serotonin Reuptake Inhibitors (SSRIs): Antidepressant medications that can help manage obsessive thoughts and emotional distress. Studies show 53% to 70% of people with BDD benefit from SSRIs

Early treatment is key to preventing complications such as severe depression or suicidal thoughts.

Self-Care Strategies for BDD

If you’re struggling with body dysmorphia, professional help is essential—but self-care can also play a supporting role. Consider:

• Joining a peer support group

• Practicing mindfulness or meditation

• Journaling your thoughts to challenge appearance-related fears

• Using positive affirmations unrelated to appearance

• Engaging in new hobbies or skill-building activities

• Spending time with loved ones who support your healing

How to Support Someone With Body Dysmorphia

If a friend, partner, or loved one is dealing with BDD, your support matters more than you may realize. Here’s how to be there for them:

• Listen without judgment: Offer empathy, not opinions. Their concerns feel real to them.

• Avoid focusing on appearance: Compliment qualities like kindness, creativity, or humor instead.

• Encourage professional help: Gently suggest therapy as a path to feeling better not as a "fix."

• Don’t enable reassurance-seeking: Redirect the focus away from their appearance when possible.

• Be patient: Healing takes time, and setbacks are normal.

• Educate yourself: Understanding BDD helps you be a more supportive ally

And don’t forget to care for yourself too. Supporting someone with a mental health disorder can be emotionally draining. It’s okay to set boundaries and seek support of your own.

Final Thought

Body dysmorphia is not about vanity it’s a serious mental health condition that affects how someone sees themselves and how they interact with the world. But with the right support and treatment, it’s possible to reclaim confidence and move toward a more balanced, fulfilling life.

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