Coping with Body Dysmorphia

Most people have days when they feel more insecure about their appearance than others.

Constantly worrying about how you look or trying to hide things you consider flaws, though, may indicate body dysmorphia. This is a serious mental disorder that can affect both men and women.

As a mental illness treatment center in Boca, we understand how difficult it can be to manage the symptoms of a mental disorder. That’s why we’re offering some tips for coping with body dysmorphia.

What Is Body Dysmorphia?

Body dysmorphic disorder, more commonly known as body dysmorphia, is a mental illness in which a person can’t stop obsessing over perceived flaws in their appearance. A person with body dysmorphia may have a warped perception of certain features. The nose, skin, moles, muscles, and genitalia are some common characteristics that people with body dysmorphic disorder scrutinize. What causes body dysmorphia can’t be pinned down to anything specific but is rather a combination of stress and anxiety the person may feel over their appearance and any trauma they may have experienced throughout their life.

While there are ways to cope with body dysmorphia, professional treatment can help the person truly recover and significantly improve their overall wellbeing. At Banyan Mental Health, we offer a mental health residential program that covers a multitude of mental disorders, including body dysmorphic disorder.

How to Cope with Body Dysmorphia

One of the biggest misconceptions about mental illness is that recovery is impossible, but that isn’t true. Below are some realistic tips for coping with body dysmorphia and living a healthier life.

Avoid Self-Isolation

Body dysmorphia makes people feel insecure about their physical appearance, so it’s no wonder that people with this disorder will want to isolate themselves. One of the worst things that could affect mental illness is loneliness – it increases your chances of making an impulsive decision that could cause you harm. Learn how to lean on your loved ones for support rather than feeling like you have to hide.

Talk to a Nutritionist

Your diet can have a huge impact on your physical and mental health. People with body dysmorphic disorder are more prone to developing an eating disorder, which can lead to major health complications. The best way to avoid the serious repercussions of this disorder is by eating things that make you feel your best. The most efficient way to find out what foods work best for your body is by speaking to a nutritionist. These professionals can help you create a healthy meal plan designed specifically for your needs. But keep in mind that this tip is meant to help you avoid any drastic changes in your eating or diet.

Exercise Regularly

If you’re wondering how exercise can improve your mental health, there’s one word: endorphins. Exercise boosts the release of endorphins in the brain. These neurotransmitters reduce pain and produce feelings of euphoria and pleasure. It also improves your heart health and helps you maintain good physical health. Exercise, in this case, isn’t about losing weight but more about improving your mental health.

Practice Meditation

Meditation can help you manage stress, anxiety, or negative thoughts that feed into body dysmorphia. Like many other mental illnesses, body dysmorphic disorder can torment your mind and trick you into negative thinking. By practicing meditation regularly, you can gain more patience, positivity, and perspective.

Keep a Daily Journal

Daily journaling is a great way to express your thoughts and emotions without acting on them. Acting on feelings of anxiety or distress is rarely wise; keeping a daily journal, on the other hand, allows you to release your stress without engaging in risky behavior.

Get Professional Help

While all of these methods for coping with body dysmorphia are beneficial, the most important one is getting professional help. Treatment designed to treat this disorder can teach you how to combat negative thoughts and implement healthy techniques into your daily routine.

Why Should I Avoid Recreational Drugs And Alcohol If I Have BDD?

If you're struggling with Body Dysmorphic Disorder (BDD), turning to recreational drugs or alcohol might seem like an easy way to cope with intense emotions and insecurities. However, this temporary escape can backfire significantly.

First, substances can increase anxiety and depression, compounding the mental health challenges you’re already facing with BDD. Secondly, they can hinder your ability to address the root causes of your distress. Rather than resolving your issues, drugs and alcohol often act as a mask, delaying the necessary treatment and making long-term recovery even more difficult.

Moreover, the perceived relief is short-lived. Once the effects wear off, you may find your negative feelings are even more pronounced. This can result in a vicious cycle where you're continually reaching for substances to feel okay, thereby creating dependence and additional health issues.

Instead of turning to temporary fixes, consider healthier coping mechanisms. Therapy, support groups, and medical treatments designed for BDD can offer sustainable relief and foster genuine healing.

How Can Spending Time Outside Improve Mental Health And BDD?

Spending time outdoors offers a multitude of benefits for mental health, particularly for those dealing with Body Dysmorphic Disorder (BDD). Immersing yourself in nature can significantly enhance your overall well-being and foster a healthier self-image.

Here’s how:

1. Boosts Mood and Reduces Anxiety
   Being in natural surroundings can lower stress and anxiety levels. The calming effects of green spaces and fresh air promote the release of endorphins, the body's natural mood lifters.

2. Encourages Mindfulness
   Nature encourages you to be present and mindful. The sensory experiences—such as the rustling of leaves or the scent of flowers—help shift your focus away from body image concerns and toward the beauty of your surroundings.

3. Improves Sleep Quality
   Exposure to natural light regulates your circadian rhythm, helping you sleep better. Quality sleep is crucial for mental health and can alleviate some of the obsessive thoughts tied to BDD.

4. Enhances Self-Esteem
   Activities like hiking, walking, or even gardening involve physical exercise, which can boost self-esteem. Feeling physically healthier can help reduce the intensity of negative thoughts about your appearance.

Social Interaction Opportunities
Outdoor activities often come with chances to engage socially. Whether it's joining a local sports team or participating in community clean-up efforts, social interactions in relaxed settings can provide emotional support and distraction from self-critical thoughts.

How Does Sleep Affect My Mental Health and BDD?

Quality sleep is a cornerstone of good mental health, directly influencing how you feel both physically and emotionally. When you don’t get enough sleep, or conversely, sleep too much, it can significantly affect your mental well-being.

Impact on Mental Health:

• Mood Regulation: Lack of sleep can lead to irritability, anxiety, and depression. It's harder to manage daily stresses when you're not well-rested.
• Cognitive Function: Sleep deprivation affects attention, problem-solving skills, and decision-making. Your brain needs rest to function at its best.

Link to Body Dysmorphic Disorder (BDD):

• Increased Anxiety: Poor sleep exacerbates anxiety, making obsessive thoughts about perceived flaws more intense.
• Negative Perception: Sleep deprivation can distort your body image, worsening the symptoms of BDD. You're more likely to see yourself negatively when you're tired.

For more detailed strategies on how to improve your sleep and its impact on mental health, consider visiting resources that specialize in coping with sleep issues. The benefits of good sleep are profound, helping you manage both your mental health and BDD more effectively.

How Can I Improve My Self-Esteem If I Have BDD?

Improving self-esteem when living with Body Dysmorphic Disorder (BDD) can be challenging, but it's entirely possible with the right strategies. Start by acknowledging and celebrating your accomplishments, no matter how minor they seem. Taking the time to recognize your successes can create a positive feedback loop that enhances your self-esteem. Reflect on past achievements to remind yourself of your capabilities.

Another valuable approach is to accept compliments graciously. Often, we dismiss positive remarks about ourselves, but try writing them down. Keep these affirmations handy and review them whenever you feel down or doubtful.

Engage others in your journey by asking friends and family what they appreciate about you. They likely see attributes in you that you may overlook. Understanding their perspectives can offer a fresh and more positive view of yourself.

Additionally, take the time to write a list of qualities you like about yourself. This may include personal traits, skills, milestones, and activities you are passionate about. Don’t hesitate to seek input from others if you find it difficult to identify these on your own.

In summary:

1. Celebrate Your Achievements: Recognize even small successes.
2. Accept Compliments: Record and revisit positive feedback.
3. Seek External Opinions: Ask others what they value about you.
4. List Your Attributes: Document traits, skills, and interests you pride yourself on.

Implementing these steps can aid significantly in boosting your self-esteem while managing BDD.

If you or a loved one is battling a mental illness, call us today at 888-280-4763 to find out more about our mental health PHP.

Related Reading:

First Signs of Mental Health Disorders

How to Break Mental Health Stigmas and Stereotypes

Self Help Books for Mental Illness