Body Dysmorphic disorder is a psychological illness that causes suffering to millions, but has received little attention from the public.BDD is a chronic mental illness related to Obsessive Compulsive Disorder (OCD) in which a physical flaw, minor or imagined, causes enough shame and discomfort to severely impede on the sufferers daily functioning.You may be wondering why you can't stop looking at yourself in the mirror, or why it's hard to stop picking your skin.If you feel like your constant interest in your appearance is controlling your life and making you miserable, you may have BDD.You can learn how to cope with the disorder from this guide.
Step 1: Take a deep, hard look at your beliefs.
It's nearly impossible to cope with BDD if you don't know what you're thinking.If these thoughts are not examined and changed, they will carry on even if you change them.If people see the real me, they will be repulsed."If I relax my standards, then I will let myself go."No one will ever love me if I don't look good.I will be successful in life if I look attractive.I have no value if I am ugly.
Step 2: Positive evaluations of yourself in social situations are possible if you train your mind to do so.
Many people with BDD underestimate the likelihood that others will respond to their appearance in a negative way, underestimate their ability to cope, and discount any information that suggests that things will not be as bad as they predicted.It is possible to correct these biases by knowing that they are common mistakes.For instance, if you are at a social gathering, focus on how few people have made negative remarks about your appearance and how positive people respond to your presence at the event.
Step 3: There are other ways of understanding your appearance.
It can be difficult to play devil's advocate and challenge your own beliefs.Think about how important appearance is to others, and how you evaluate your own looks.Remember the many qualities that you value in others if you hold beliefs that your appearance dictates your value as a person.You have the ability to value people even if they look bad, because appearance doesn't affect these other qualities.
Step 4: What you bring to the table is the most important thing.
Comparative thinking is what it is.Is I more or less beautiful?unrealistic expectations for ourselves are one of the main ways that we develop.It will be difficult to focus on what you don't have if you fully explore the qualities and sparks that are uniquely you.Many BDD sufferers receive reassurance about their appearance that seems to have no effect.
Step 5: Make a list of your behaviors.
It will be hard to intervene without vivid clarity.Before making any behavioral changes, it's a good idea to write out the daily behaviors associated with the disorder and the frequency with which you do them.You should only list behaviors that occur frequently in your daily life.Checking your appearance on reflective surfaces is one of the most common habits that accompany BDD.You can feel your skin with your fingers.Constantly trying to perfect your hair.You should pick your skin to make it smooth.There are models in magazines and people in the street.You talk about your appearance with others.Camouflage is hiding your appearance.
Step 6: Make sure you know your own personal triggers.
The obsessional thoughts and behaviors that accompany BDD are caused by situations, people, objects, and memories.By paying attention to the moments when you become taken over by intrusive thoughts and behaviors you can get a clearer sense of the experiences that you may want to avoid altogether.You may want to gauge how you use knowledge of your triggers based on the intensity level of the disorder.You may be too sensitive to explore the roots of the problem if you are in the throes of BDD.It will be easier to get some distance if you avoid pain.
Step 7: Expose yourself to situations that are outside of your beliefs.
You can give yourself reality checks by doing scary things related to your BDD thoughts or behavior.The moment will help you realize that the behavior is not as bad as you thought.You will see the questionable nature of your perceived defects.A girl who is concerned with a slight bulge in her stomach may be asked to go in public wearing a tight fitting t-shirt and look at how many people are staring at her.A strong motivator for changing beliefs is seeing the disparity between what you see and what others are doing.Please note that.Do not expect to be exposed in this way without some level of distress.The degree and type of distress is an uncomfortable part of the healing process according to most therapists.
Step 8: It's a good idea to keep a stable routine.
You don't have to make small decisions about what to do when you have a routine of things that you do in the morning.Taking good care of the little things, like watering the plants right after enjoying your morning cup of coffee, will make you feel better.
Step 9: Improve your self care.
There are a number of things you can do to improve your relationship with yourself.You can show yourself that you care by eating healthy food and taking an active interest in your own well-being.Get lots of rest.A new hobby is gardening or cooking.You can join a reading club.
Step 10: It's time to introduce more activity into your life.
Many BDD symptoms can be managed with physical activity and exercise.Take up another form of physical activity that you enjoy.
Step 11: You should keep a journal.
A journal can be used to express fear, anger, and other emotions.By keeping a record of your feelings, you can learn more about yourself and the patterns you wish to change.
Step 12: Share your story with a group of people you care about.
Because shame, disgust, and anxiety are the emotional components common with BDD, isolation can be one of the biggest barriers to cope.Fair-weather friends are not adequate support systems if you are opening up to people in your life, but those who accept you will help you learn to treat yourself in a similar manner.Before sharing, think about who you feel most yourself around, not just people who praise you.The purpose of finding a community of people with common problems will not be helpful if it is used as a platform to affirm members' unhappiness with appearance.The idea is to share feelings, not thoughts.If you notice people sharing their favorite ways to judge themselves, you may want to rethink joining that community.
Step 13: You can find out about the social issues behind BDD.
BDD is suffered by individual people.Why now?There is a social context for the large emphasis on body shape, size, and features.Gaining insight into why and how these standards developed can provide a great degree of comfort, further chipping away at the self-blame, doubt, and shame that comes from internalizing these problems as personal obsessions.Literature on BDD can be found here.This is a skill that can be used by people who are already curious about the workings of the social world.In some cases, acknowledging the problem's existence in society may lead to further denial of the symptoms.
Step 14: Look for a mental help specialist.
It is possible to overcome symptoms of BDD with the help of a therapist who is familiar with it.There are lists of clinics and therapists on websites.A combination of Cognitive-Behavioral Therapy and medication is likely to be prescribed by your therapist.The most prescribed drug for BDD is SSRIs.Depression, anxiety, and obessive-compulsive disorder can be treated with SSRIs.