Emily Helps

Health and fitness blog

Deep Chats – 1. Body Dysmorphic Disorder (BDD)

TW // – Talk of dysphoria, body image, appearance, Mental health disorder

Body dysmorphic disorder is a mental health disorder in which you can’t stop thinking about one or more perceived defects or flaws in your appearance — a flaw that appears minor or can’t be seen by others. But you may feel so embarrassed, ashamed and anxious that you may avoid many social situations.

This blog basically explains how i personally manage my Body Dysmorphia.

Everyone’s experience varies when it comes to mental health so this may help you but it may not. I hope it does tho!

Since struggling with bloating (approx 7 years), i have really struggled with body dysmorphia, and it has been the hardest and most draining thing i have had to deal with. I wish i could say that i have overcome this but, still to this day, i struggle almost on a daily basis.

I have been up and down with my weight since falling ill with acute appendicitis, when i weighed 44kg, to now 60kg. I’m very very happy with my current weight, that is not the issue and i don’t check the scales everyday, more like once a month if that. The real issue is the way that i see my body.

I think i look fat.

I look at myself every day and it must be about 5-10 times that i say something about my body and almost every time its my stomach. But i don’t get it as i love the way i look most of the time and i’m so happy but i still struggle to see myself the way everyone else does.

My body dysmorphia, in my opinion, is a mild case as it doesn’t make me want to change my body to the extreme whereas some people overtrain, undereat, overeat etc.

Symptoms i currently struggle with are :

  • Obsessively checking my appearance in mirrors (especially my tummy)
  • Wearing baggy clothes to hide my tummy
  • Frequent body checking – covering my tummy with my arms/hands when sitting, slouching forward to hide my tummy (i recently learnt that i still manage to do this drunk!), holding my tummy with my hands…
  • Compare my body to others on social media and wish i had their body
  • Constantly saying “i look fat”, “my tummy is bloated” “i feel huge”

So, i have come up with a few tips in which i hope will help you MANAGE, CHANGE YOUR MINDSET & OVERCOME your body dysmorphic disorder.

1 – Seek help! Don’t be afraid to ask for help. (Getting counseling has been one of the best things i’ve done and has helped in so many ways).

  • Cognitive behavioural therapy (CBT)
  • Speaking with your GP (Antidepressants)

2 – Learn relaxation and stress management

My stress management methods –

  • Anxiety help – 54321 – Focus on 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
  • Journaling , write down how i’m feeling, what’s stressing me out, can i change it? (If not, try not to stress about it). Things that are going well, things i am grateful for etc.
  • Here’s some links to some wellness journals i am a fan of!

3 – Support groups

4 – Yoga/pilates/meditation

5 – Creating a healthy/realistic routine

6 – Focus on self care (i read a lot of self care/love books and it has helped me so much) Heres a list of a few that i have read

7 – Being aware of your disorder. I know this sounds a little obvious but so many people say they have BDD however don’t fully understand what their symptoms are, how severe it is and don’t actively try to manage/overcome it.

So my advice to you is to

  • Seek some sort of counselling whether that be general counselling, CBT or speaking with your GP.
  • Diagnose your symptoms
  • Be mindful and try to manage/overcome your symptoms

Understand that there is no quick fix, it takes time, hard work and dedication but you will get there i promise xo

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