Let’s Talk Body Dysmorphia
Body dysmorphia sucks.
Big time. And unfortunately, it’s mega common. And I’ve been talking about it a lot recently, so I thought I’d offer some perspective and tools. But first let’s cover the basics.
WHAT IS IT, ACTUALLY?
Body dysmorphia refers to a highly distressing hyper fixation about perceived flaws in one’s appearance. It is often characterized by an inability to be even marginally objective about one’s appearance.
Most people wish something was different about how they look. This is not body dysmorphia. Body dysmorphia is so preoccupying that it interferes with one’s daily life.
WHAT CAUSES IT?
In a culture where there is significant emphasis on beauty and wellness, virtually any instance of high stress can cause folks to displace feeling a lack of control in the external onto their body.
Body dysmorphia is also common in individuals with trauma histories. Dissociation is a common symptom of trauma, which can lead to an inability to accurately perceive one’s physical self and/or reflection in the mirror.
WHAT HELPS?
Grounding practices: Since often body dysmorphia is present in times of high dissociation, grounding practices that help us get back in our body (e.g., earthing, yoga, or breathwork can be very helpful)
Remembering Emotional Context: Reminding yourself of the larger context of your life is always helpful. I know that when I'm having a strong BD day it is almost always because I am in a certain window of my hormonal cycle, or because I am processing something difficult emotionally.
Remembering any significant transitions or grief you may be processing can be a really helpful way to “talk down” and normalize the part of you that is wanting to assert control by chastising your appearance.
Remembering Physical Context: Seeing myself in mirrors that are farther away, or mirrors in larger rooms (where I can see myself in relation to other objects/people) is helpful. When applicable, remembering that all my clothes fit the same, or mostly the same is helpful.
Talking to a Professional: Learning how to more effectively manage stress, and healing from the traumas that launch us into body dysmorphic states is incredibly helpful in reducing their impact on our daily lives.
