Let’s discuss Body Dysmorphic Disorder (BDD) Warning Signs and What To Do.
In a world of social media and influencers, it’s easy to get caught up in the idea of the coveted and celebrated “glow up” – making positive changes to our appearance and lifestyle to feel more confident. But while striving for self-improvement goals can be healthy, it can also morph into an unhealthy obsession, particularly when it comes to body dysmorphic disorder (BDD).
BDD is a mental disorder which causes sufferers to experience excessive feelings of self-consciousness stemming from one of more perceived physical defects. This can cause those with BDD to have an unrealistic view of their appearance and body image.
By shining light on the realities of BDD, we can all help ensure that glow ups are a positive and empowering experience of celebrating your body and uniqueness, not undermining it.
What is BDD (Body Dysmorphic Disorder)?
The Diagnostic and Statistical Manual of Mental Disorders – V (DSM 5) currently classifies BDD under the category of obsessive-compulsive and related disorders.
According to the DSM 5, individuals suffering from BDD experience:
- Preoccupation with one or more perceived defects or flaws in physical appearance that are not observable or appear slight to others.
- Engagement in repetitive behaviors such as mirror checking, skin picking, excessive grooming, and/or reassurance seeking, or mental acts like comparing their appearance to others.
- Significant distress or impairment in social, occupational, or other areas of functioning due to the preoccupation with body image.
Those with BDD may experience symptoms on a continuum. A BDD patient on the “good insight” side of the spectrum, according to the DSM 5, may recognize that their BDD beliefs are likely untrue. An individual in the middle of the spectrum has “poor insight,” and believes their beliefs to be probably true. Finally, a BDD sufferer with “absent insight” is definitively convinced that their BDD beliefs are true.
What Are the Warning Signs of BDD?
BDD is a serious condition that can have a major impact on a person’s psychological well-being. By understanding the signs and symptoms associated with BDD, you can observe your own behaviors and make sure your goals stem from a place of healthy self-love!
Physical symptoms associated with BDD include compulsive behaviors such as
- Skin-picking or hair plucking
- Avoiding social interaction due to embarrassment about one’s appearance
- Preoccupation with thoughts about one’s perceived defects
- Extreme fatigue from spending too much time grooming oneself
- Obsessive dieting in attempt to control appearance
- Feelings of physical discomfort in certain parts of the body, including tightness and constriction and burning and stinging sensations
Psychological symptoms of BDD include
- Low self-esteem
- Feelings of shame or guilt over one’s physical appearance
- Depression
- Anxiety
- Suicidal thoughts
- Problems concentrating on tasks due to worrying about one’s beauty or perceived flaws
- Difficulty interacting socially due to fear of judgment from others
- Hyperfixation on the perceived “flaws” of one or more certain body parts and/or facial features
- Frequent comparison of your looks with the looks of others
When it comes to striving for a glow up, those with BDD may try to use the glow up process as a means of “fixing” themselves. BDD sufferers may develop unhealthy habits in pursuit of a “perfect” face, body, or overall look. This can include excessively seeking cosmetic procedures or surgery for the purpose of drastically changing their natural appearance.
It’s important to remember that while making positive changes to feel more confident is part of striving to be the best version of you, we need to take care that these changes don’t become an obsession driven by fear or insecurity.
How to Show Yourself Love if You’re Experiencing BDD
If you feel you may be experiencing BDD, you’re not alone. There are many resources available:
Seek Professional Help from a Licensed Mental Health Practitioner
BDD is a mental health condition that requires professional assistance. It’s not something you have to, or should, battle on your own. A qualified mental health practitioner can provide an accurate diagnosis and create an individualized treatment plan that may include cognitive behavioral therapy (CBT) or other treatment methodologies. CBT, for instance, helps those suffering from BDD recognize distorted thinking patterns related to their appearance and learn coping mechanisms for managing underlying emotions.
Use Self-Help Tools
There are many resources online and in print about BDD. The UK-based BDD Foundation has a comprehensive list of BDD “Helpful Resources” that you can peruse on your own.
Practice Self-Compassion
Remember that BDD is a mental illness; have compassion for yourself as you maneuver through this cognitive terrain.
According to Dr. Kristen Neff, a leading researcher on the psychology of self-compassion, having compassion for yourself is a three-fold practice which includes these elements:
- Self-Kindness vs. Self-Judgement
Those who’ve honed the skill of self-compassion have committed to regarding themselves with general kindness and warmth rather than anger and hostility – even when something goes wrong.
- Common Humanity vs. Isolation
Recognizing that we’re all a part of the shared human experience (which includes mistakes, mess-ups, and disappointments) helps self-compassionate people keep things in perspective, which allows them to see how, at times, suffering or negativity is something we all come face-to-face with.
- Mindfulness vs. Over-Identification
Dr. Neff defines mindfulness as “a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them.”
When we can step back and view our situation from a new perspective, we can observe our thoughts and inner mentality with mindful awareness. With this balanced viewpoint, we can extend to ourselves ultimate self-love.
“Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings,” says Dr. Neff, “self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?”
BDD tries to convince sufferers that perfection is the ultimate goal and encourages them not to rest until this arbitrary standard of “perfect” is met. A glow up should be a process of self-love, personal discovery, and alignment with your purpose, not an experience of picking yourself apart.
If you feel that you or someone you love may be experiencing BDD symptoms, get in touch with a mental health professional as soon as possible. Remember that BDD is a very real mental disorder, and that support is available. You deserve to feel happy, loved, and comfortable in your skin.