Body dysmorphia: What is it and how it harms your mental health

Mental HealthWomen's Health

Oct 7

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Are you overly critical of your looks? Body dysmorphia can have a serious impact on your mental health. Explore what it is, what causes it, and 9 ways to heal.

While we’ve all likely felt self-conscious about our looks at some point in our lives, body dysmorphia can run even deeper than that. More than insecurity or self-consciousness, it’s a mental health condition that distorts the way you see yourself.

People with body dysmorphia often fixate on perceived flaws that others don’t notice or see at all. It can lead to hours spent obsessing, avoiding mirrors, or trying to “fix” something that doesn’t actually need fixing. Your perception of your own appearance becomes distorted and consuming, quietly shaping the way you think, move through the world, and care for yourself.

This kind of struggle is exhausting and isolating, and can be deeply disruptive to your relationships, routines, and overall wellbeing. Many people living with body dysmorphia don’t talk about it or even realize what’s happening because it can feel so personal and hard to explain.

If you’re starting to wonder whether what you’re experiencing might be more than just low self-esteem, you’re in the right place. Here’s what body dysmorphia is, what can cause it, and a few evidence-based ways to begin healing from it on your own terms.

What is body dysmorphia?

Body dysmorphia, officially known as body dysmorphic disorder (BDD), is a mental health condition where you become intensely focused on a perceived flaw in your appearance. This can turn into a relentless obsession, impacting how you think, feel, and function each day.

The difference between BDD and other insecurities you might have about your body is that BDD is persistent, while other thoughts usually pass. People struggling with BDD may skip social events, check mirrors obsessively, or even seek cosmetic procedures to help fix the perceived “problem.”

It’s important to note that body dysmorphia doesn’t mean you’re vain or superficial, and it’s not about trying to meet beauty standards. It’s a disorder rooted in skewed perception, often tied to anxiety, shame, and deep emotional pain.

If untreated, BDD can lead to isolation, depression, and even suicidal thoughts, but with the right support, it’s also something you can learn to manage — and begin to overcome.

7 symptoms of body dysmorphia

Body dysmorphia can be hard to recognize, especially if you’ve been living with it for a while and assume your thoughts are normal. But there are common signs that can signal when appearance-related distress has crossed into something more serious than just simple insecurity.

Here are some common symptoms of body dysmorphia:

1. Appearance obsession: You find yourself fixating on a certain body part, like your skin, hair, or nose. These thoughts may feel all-consuming.

2. Mirror-checking or avoidance: You may spend hours examining your reflection for perceived flaws, or even avoid mirrors entirely to manage the anxiety.

3. Rituals and grooming behaviors: You could find yourself engaging in destructive habits, including skin-picking, elaborate makeup routines, or buying entirely new outfits to hide certain body parts.

4. A need for constant reassurance: You might repeatedly ask others how you look, or feel crushed by neutral or offhand comments.

5. Shame-fueled comparisons: You might compare yourself to other people, both in real life and on social media, and feel ashamed if you think you don’t look as good as they do. It can become an exhausting daily habit where you pick yourself apart.

6. Increased isolation: You may skip plans, work, or public outings out of fear of being seen or judged.

7. Emotional distress or mental health struggles: BDD often overlaps with anxiety, depression, or disordered eating, and can severely impact daily life.

What causes body dysmorphia?

There’s no single cause of body dysmorphic disorder. Like many other mental health conditions, it tends to be influenced by a mix of genetic, psychological, and environmental factors. These can include:

Genetics or family history: A family history of BDD, obsessive compulsive disorder (OCD), or anxiety may increase your risk of body dysmorphia. This is possibly due to certain inherited brain patterns.

Brain processing differences: People with BDD may focus intensely on small details and interpret them as major flaws. This could be a biological factor based on brain processing.

Perfectionism and self-criticism: You may be a perfectionist, which can lead to increased self-criticism. This can trigger a cycle of distress.

Past trauma or bullying: Past experiences like teasing, neglect, or appearance-related criticism can leave lasting emotional impacts that lead to body dysmorphia.

Cultural pressure and social comparison: Exposure to idealized beauty standards can heighten fears related to appearance, particularly in the media or online.

Related mental health conditions: BDD often coexists with anxiety, depression, OCD, or eating disorders.

How to treat body dysmorphic disorder: 9 ways to cope

While there’s no quick fix for body dysmorphic disorder, there are effective ways to ease the grip it has on your mind. Most treatments revolve around managing the emotional distress, obsessive thoughts, and behaviors that keep those who suffer from BDD stuck in a harmful loop.

Here are nine gentle ways to cope with body dysmorphic disorder.

1. Set boundaries with mirrors

It’s not uncommon for people with BDD to spend hours a day checking, adjusting, or avoiding their appearance. Over time, these rituals reinforce the belief that your flaw is real and dangerous. A small but powerful step is to create gentle limits.

Try a 10-second mirror-checking limit, keeping your focus on neutral observation as much as possible. This can help you make peace with your reflection.

2. Reduce appearance-focused social media use

Social media can be a BDD minefield, especially if your feed is filled with filtered faces and sculpted bodies.

While deleting every app might seem extreme, try it if you can. If you really need to be on social media for any reason, curate your digital environment. Unfollow accounts that trigger comparison and follow creators who show real, unfiltered bodies and accounts that make you smile and laugh.

Also, make sure to take social media breaks when you notice obsessive scrolling or negative spirals.

💙 Discover how disconnecting from social media can support your mental health with Dr. Adam Atler’s Social Media & Screen Addiction masterclass.

3. Engage in body-neutral or body-respecting practices

You don’t have to love your body to stop fighting with it. Body neutrality is about seeing your body as a functional, worthy part of your life, even when you don’t think it looks good.

This practice might look like wearing comfortable clothes that make you feel good, moving in ways that are nourishing (like stretching, walking, or dancing), or changing your self-talk to focus on all the things your body can do for you, rather than what it looks like.

Try saying “I’m proud my legs can help me get places” instead of “My legs are too skinny.” Pick the body part you’re most insecure about, and try reframing the narrative.

💙 Try the Body Image meditation with Tamara Levitt as a gentle guide into the body neutrality mindset.

4. Build a daily routine that isn’t centered around your appearance

When you’re living with BDD, it’s easy for your day to become consumed by checking, hiding, or fixing your appearance in some way. Reclaiming time for things that have nothing to do with how you look is a powerful antidote.

Make space for things that connect you to joy, purpose, or community. Some examples include reading, volunteering, doing puzzles, cooking, being outside, or calling a friend just because. All these activities create strong distractions away from your appearance, and remind you that there’s so much more to life.

5. Identify and challenge avoidance behaviors

Avoiding anything to do with your appearance might feel like protection, but it actually reinforces the idea that there’s something wrong with you. Otherwise, why would you avoid it? Gradual exposure can help you rebuild trust in both yourself and your ability to cope.

The key is starting small. Turn your camera on during a video call, walk outside without any makeup on, or wear a piece of clothing you usually avoid. Notice how it feels, and then chat with a trusted friend or therapist if something comes up for you.

Over time, you’ll start to become more comfortable with these small behaviors, and it’ll help you find the confidence to keep them up.

6. Talk about it — even if it’s uncomfortable

BDD thrives in silence and secrecy, where your intrusive thoughts have no place to go. Opening up to someone you trust—whether that’s a friend, family member, therapist, or support group—can help you feel less alone and more seen for who you are.

It can be hard to know what to say or how to start, but you could simply name the emotions you’re feeling and how they affect your daily life. You could say something like, “I’ve been struggling with how I see myself, and it’s starting to affect my life. Can I tell you a little about it?”

7. Be gentle with yourself

Even with the best support, body dysmorphia can flare up more on certain days. After all, progress is rarely linear. When rough days come up, the most important thing to focus on is how you treat yourself.

Instead of judging yourself for struggling, try doing something that can ground you in the present moment, such as a short meditation or a quick conversation with a friend.

💙 Learn the art of speaking more kindly to yourself with The Strength of Self-Compassion with Jeff Warren.

8. Try cognitive behavioral therapy (CBT)

CBT is often one of the best treatments for BDD, because it helps you challenge the distorted beliefs you hold about your appearance. It can also help reduce the behaviors that maintain those beliefs, such as checking your mirror multiple times a day or seeking reassurance from others.

In therapy, you’ll learn to separate what’s actually happening from the mental loop of beliefs in your brain, as well as develop more flexible, compassionate ways of thinking about yourself. While it may not work for everyone, it’s worth trying, especially if your thoughts tend to be destructive and impact your entire day.

9. Explore medication as a support tool

For some, antidepressants (specifically SSRIs like fluoxetine or sertraline) can significantly reduce the obsessive and anxious thinking patterns associated with BDD. Medication isn’t for everyone, but it can be an important part of treatment, especially when symptoms are severe.

If you’re curious, consider talking to a psychiatrist or your primary care provider about whether medication could be a helpful part of your care plan, along with other supportive tools like therapy and community.

Body dysmorphia FAQs

What’s the difference between body dysmorphia and eating disorders?

While they can overlap, body dysmorphia and eating disorders aren’t the same. BDD is a fixation on perceived flaws in appearance (like skin, hair, or facial features) that may have nothing to do with body size. Still, people with body dysmorphia may feel insecure about physical features relating to size, too, even if they don’t change their eating habits around it.

Eating disorders, however, are typically centered around weight, food, and shape, and they always include specific behaviors like restriction or purging. Some people could experience both body dysmorphia and eating disorders, especially when body image is a shared trigger.

Is body dysmorphia the same as low self-esteem?

Body dysmorphia is not the same as low self-esteem, because low self-esteem is more general. It doesn’t usually come with the same obsessive, distressing thoughts and rituals that define BDD. In fact, people with body dysmorphia often believe something is inherently wrong with their appearance, even if no one else sees it.

Low self-esteem, while challenging to deal with, usually doesn’t affect every waking thought the way body dysmorphia does. BDD is a mental health disorder that can disrupt daily life, and it goes far beyond just not feeling confident.

Can you have body dysmorphia without realizing it?

Many people actually live with BDD for years without knowing it has a name. Because the distress feels so real, they assume the problem is their appearance, instead of their perception of their appearance.

If your thoughts about your looks are constant, exhausting, and impacting your life, it’s worth exploring them more deeply with a professional to see if you might have BDD.

Does body dysmorphia ever go away?

BDD symptoms can improve significantly with treatment. Some people recover fully, while others learn to manage flare-ups with the right tools and support.

Progress doesn’t mean perfection, but it often means freedom, clarity, and a much more peaceful relationship with yourself. After all, more good days are better than none.

Should you go to therapy for body dysmorphic disorder?

If your appearance-related thoughts feel intrusive or are affecting your daily life, therapy can absolutely help. Cognitive behavioral therapy (CBT) is especially effective for BDD because it directly targets the obsessive thoughts and compulsive behaviors that keep the disorder alive.

Even if you’re not exactly sure what’s going on, a therapist can help you sort out your feelings, build coping skills, and shift your relationship with your body.

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.

body dysmorphia

Calm Editorial Team