When the Mirror Lies: A Look at Body Dysmorphia

Let’s begin by recognizing that overcoming body dysmorphia is an incredibly brave endeavor. It takes real strength to acknowledge that your brain isn’t accurately interpreting what the mirror reflects or what you see with your own eyes.

As with most aspects of recovery, it’s important to remember that there will be ups and downs. You will need to continually remind yourself that what you see is not the truth. Giving yourself grace on the hard days (easier said than done, I know) and understanding that healing takes time is one of the most helpful ways to approach body acceptance.

First and foremost, it can be helpful to work on breaking the habit of body checking. Constantly going to the mirror or taking photos or videos of yourself to assess how you look usually reinforces negative thoughts about your body. This can also include staring at reflective surfaces as you walk around the office, campus, or your home. Once you start noticing how often this happens, it becomes clear how quickly it accumulates and impacts your day-to-day life. Try gradually reducing body checking: limit it to once per day, then once every other day, and continue from there.

Next, you may find showering or getting dressed particularly challenging. Consider getting dressed without being in front of a mirror to reduce body checking. Does this change how you feel in your brain? Certain times of the month—often right before a period— water retention is higher and bloating can be more noticeable so remember that your body naturally changes throughout the month and that’s normal! When showering, consider putting on a podcast or a playlist you enjoy instead of focusing on your body. I love paying attention to the warm water on my skin and the yummy smell of the shampoo and soaps I use.

Here are a few mindset shifts (or mantras) to consider when getting dressed:

  • Clothes were made to fit me, not the other way around. If my body has changed and my clothes no longer fit, it may be time to donate old items and invest in new ones.

  • My body does so much for me each day. What I’m wearing or how I think I look does not diminish that.

  • The mirror is not a reflection of my worth.

  • My body changes every day, and I cannot—and am not meant to—control that.

  • I will treat my body with kindness and respect, regardless of how I feel about its appearance.

  • I am choosing clothes that feel good on my body today.

  • My body is my home, and I deserve to be comfortable in it.

If you struggle with clothing sizes, remember that sizing is completely inconsistent across brands—and even within the same brand. One style of jeans may fit comfortably in one size, while another style fits best in a much larger size. That’s okay. Wearing clothes that actually fit and move with your body are a lot less triggering and allow you to focus on things that are purposeful to you.

If conversations with friends or family frequently revolve around size, you might gently redirect the discussion by asking questions such as:

  • What’s been your favorite weekend activity recently?

  • Do you have any fun plans coming up?

  • What do you look forward to on a Monday morning?

You can also offer compliments that have nothing to do with appearance or size, such as:

  • I love that color on you.

  • Your sweater looks so soft.

  • Your outfits are always so put together.

Acknowledging negative thought patterns and stopping them in their tracks makes up a large part of healing from body dysmorphia. If you’re looking for additional support, please reach out to us here. We are licensed professionals dedicated to helping you grow stronger through the struggle and become the person you are meant to be.Acknowledging negative thought patterns and stopping them in their tracks is the majority of overcoming body dysmorphia. If you are looking for more support, please reach out to us here.

Looking for more inspiration? We have several other blog posts on this topic:

https://www.radiantnutritionrd.com/new-blog/february-2-2025 

https://www.radiantnutritionrd.com/new-blog/february-9-2025 

https://www.radiantnutritionrd.com/new-blog/february-16-2025 

https://www.radiantnutritionrd.com/new-blog/february-23-2025 

Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C

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