How much time do you think you spend in front of the mirror, caught in the cycle of body dysmorphia?
Turning from side to side, stepping closer, then back again. Pinching and poking at your skin. Popping pimples, adjusting your clothes—searching for something, anything, that doesn't feel or look ‘right.'
According to this article, (and another interesting one I found) we spend more time in front of the mirror than we think.
The average woman spends about 5.4 hours a week (46 minutes a day) on personal grooming, while the average man spends 3.7 hours a week (32 minutes a day).
That’s nearly four full days a year spent criticizing our reflections. But what are we looking for? Are we seeing ourselves, or is body dysmorphia distorting our reflection?
What is body dysmorphia?
Body dysmorphia is an anxiety disorder that affects millions.
It is often characterized by how we perceive our bodies based on an image our brain generates. Yet this image rarely matches how others perceive us.
We tend to focus on unnoticeable flaws, often perceiving our bodies as different from how they are.
Body dysmorphia:
- increases self-doubt
- lowers self-esteem
- fosters an unhealthy mindset
- leads to enhanced comparison to others
If body dysmorphia keeps us trapped scrutinizing our reflections, how can we shift our mindset to see ourselves more kindly? Here are five powerful strategies that helped me shift my mindset.
Always be a first-rate version of yourself, instead of a second-rate version of somebody else.
Judy Garland
Shifting Your Perspective: My Tried-and-True Tips That Work!
Challenge the mirror
Your ‘imperfect flaws’ are just ‘perfect imperfections’ waiting to be embraced
Instead of letting body dysmorphia convince you that your flaws define you, try shifting your focus to the parts you appreciate.
I bet whenever someone has said, “You look pretty today,” “I love your hair,” or “I wish I had your nose,” you’ve instinctively denied the compliment.
That’s because you see things that others don’t.
You notice the one strand of hair that won’t stay in place, the tiny pimple on your forehead, or the blackheads on your nose—and suddenly, that’s all you can focus on. You forget to see yourself as a whole.
If that’s you, try taking a step back and looking at yourself from a different perspective.
Yes, maybe that strand of hair is stubborn, but have you noticed how healthy and voluminous your hair looks?
That small pimple? It’s a sign that your body is functioning, your hormones are active, and your skin is alive and renewing itself.
It is time to start challenging the mirror and shifting your focus from the ‘imperfect flaws’ to your ‘perfect imperfections’
Changing how you talk/think about yourself
Negative self-talk is a common struggle many of us face. According to this article, 80% of our daily thoughts are self-critical.
When you notice yourself speaking or thinking negatively about yourself, I encourage you to change your wording to a more positive perspective.
During my recovery from anorexia, I challenged these thoughts and learned to reframe them. Instead of saying, “My legs are so fat,” I began to think, “My legs allow me to dance, walk, and run.”
Another example: Instead of saying, “My belly is so big,” I would remind myself that, “My belly is protecting and holding my vital organs. and that it is natural for my body to expand especially after eating”
Small shifts in perspective can make a big difference in how we see ourselves.
Take a break from the mirror
Sometimes, the best way to break a habit is to remove the temptation entirely.
After being discharged from the hospital, I moved into my very first shared flat—with strangers!
Since I had come from England with only a suitcase, I had to find and build all my furniture from scratch. At the time, I consciously decided not to buy myself a mirror. I didn’t feel ready to face my reflection because I knew my body dysmorphia was at its peak.
Some might see that as avoidance—and in a way, it was—but for me, it was the right choice at the time.
If you find yourself constantly criticizing your body, consider removing the mirror for a while—at least until you feel ready to challenge it again. It’s okay if you’re not ready yet; everyone moves at their own pace. But when you are, start with small steps.
One thing that helped me was limiting my time in front of the mirror while getting ready. Instead of spending ages picking myself apart, I only gave myself enough time to get ready. This shift allowed me to focus on what mattered—feeling prepared for the day, rather than obsessing over my reflection.
Unfollow the unhelpful
Scroll, scroll… okay, I need that dress. ❤️
Scroll, scroll… wow, her skin is flawless!❤️
Scroll, scroll… HOW do they eat burgers and stay skinny?!
Scroll… ugh, time to Google “how to have clear skin in 24 hours” for the 10th time.
Sound familiar?
We’ve all been there, trapped in the endless cycle of comparison.
If you find yourself constantly exposed to unhelpful content, remember—you have the power to hit the unfollow button. You don’t have to follow unhelpful accounts, even if it’s one of your friends.
Wear comfortable clothes
What we wear has a huge impact on how we feel.
Instead of wearing what you think you should wear, choose clothes that make you feel comfortable and confident. It sounds simple, yet evolving trends and social pressures often influence our choices more than we realize.
I often struggle to decide what to wear in the morning. I know what I want to wear, but I worry about what others might think. Having gone to fashion school adds extra pressure—it feels like I have a reputation to uphold. But I’ve realized that isn’t the case. That’s why I started choosing clothes that make me feel comfortable. At the end of the day, I’m the one who has to wear them, not others.
Dressing for yourself—in clothes that fit well, feel good, and reflect your personality—can make a huge difference in how you carry yourself and how you see yourself in the mirror. When you dress in a way that feels authentic to you, confidence naturally follows.
I hope these few tips have helped. Remember your body was never the problem. It’s how you see it that needs to change. This mindset shift won’t happen overnight, and there will be some ups and downs. But the most important thing is to never give up! Just know that you can achieve anything once you set your mind to it.
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