Understanding Body Dysmorphia: My Journey with Body Image... and How Wellness Coaching Helped Me
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Body image is a hot topic that affects many lives. While some may casually discuss it, for others like myself, it can trigger deep pain and insecurity. My firsthand experiences with body image opened my eyes to the challenges surrounding not just physical fitness but mental health. My own journey has revealed important paths to healing, particularly through mindset coaching.
Body dysmorphia is not just an individual struggle; it affects millions. Research indicates that about 2.5% of the population, including both males and females, experience symptoms of Body Dysmorphia. Understanding the complexities behind body image issues can help many others who feel alone in their fight. It has become a more discussed topic as of recent, but Body Dysmorphia has been around for quite some time.
What is Body Dysmorphia?
Body dysmorphia, clinically known as Body Dysmorphic Disorder (BDD), is a mental health condition where individuals obsess over perceived flaws in their appearance. These flaws are often minor or completely imaginary. Studies show that up to 75% of people with BDD engage in compulsive behaviors, such as excessive grooming, mirror checking, or seeking constant reassurance from loved ones.
The term “Body Dysmorphic Disorder” was first used as a diagnosis in DSM III-R in 1987 and has continued in future editions. The new term was justified on the grounds that there was no phobic avoidance of a physical defect. However, most BDD patients often exhibit some phobic avoidance of certain situations or activities that were anxiety provoking.
Body Dysmorphic Disorder was first described by an Italian psychiatrist, Enrico Morselli, as “dysmorphophobia”, in 1891. The term was derived from the word “dysmorphia”, a Greek word meaning misshapenness or ugliness.
My Personal Struggle with Body Image
Looking back, my struggles with body dysmorphia started in my teenage years—a period filled with self-doubt and contradictory societal messages. I remember secretly feeling ashamed of my looks and shying away from "girly clothes". When I was younger, I endured body shaming from family. I am unsure if this led to me being a tomboy, as it was more than just choosing video games over Barbie dolls or some phase. This was my safety net because I could wear baggy clothes to hide my flaws. And then there was the constant body shaming in the media everywhere from tv, to magazines. The idea that being thinner was better permeated everything and not just in commercials but my favorite movies and tv shows as well.
The spiral continued. Despite being active and playing sports, I often felt like the "fat friend" amongst my smaller peers. It didn't matter if I experimented with drastic changes, like different hairstyles or revealing clothes, nothing mattered. Even when someone flirted with me or complimented me when I dressed "like a girl" I never felt satisfied. This validation from friends fell short, leaving me craving more.
This cycle of negativity wrapped around me tightly, making it difficult to know what it was to love myself. I found myself addicted to Dexatrim, a popular appetite suppressant back in the 90s that worked as a commercial weight loss drug. This basically was legalized speed... yes, they sold amphetamines to folks over the counter!
There were ads that came on all throughout the day, not to mention during kid's programming... and as mentioned in magazines where many impressionable teens could see. Today is no different. In fact, one may bet it's just as bad.
How Social Media Affects Body Image
Social media bombards young people with images of "ideal" bodies so much that there have been at least a dozen lawsuits against popular social media apps such as TikTok & Meta's Instagram & Facebook. Even though I grew up in the 80s and 90s, the trauma I experienced then lead me to scrutinize every detail of my appearance. I would obsessively evaluate my body shape & weight, thinking perfection was within reach if I just tried hard enough.
According to studies from the 1980s, a significant majority of women, ranging from 69% to 84%, expressed dissatisfaction with their bodies, often desiring a smaller figure than their current frame, highlighting a widespread issue of body image concerns during that era; this dissatisfaction was so prevalent that it was sometimes referred to as "normative discontent.". Oddly, enough statistics, however, showed that less than one-third of all women were above the normal weights for their height set by insurance companies back then.
Sadly, this disorder doesn't just affect women and girls but our male counterparts too. In fact, recent trends indicate that there is a rise in anorexia, bulimia, and binge-eating disorder in males. Boys as young as 8 years old are being diagnosed with anorexia and 40% of those struggling with binge-eating disorders are male.
Furthermore, while some data indicates that 25% to 40% of people with eating disorders are male, only about 10% seek treatment. Some men may struggle with not being sufficiently muscular or lean (when this is not the case). This is known as Muscle Dysmorphic Disorder (MDD), or Muscle Dysmorphia. It is popularly known as “Reverse anorexia” or “Bigorexia” by the media.
Studies have shown that MDD may be the reason for the rise in steroid use among young men and male teens.
Baldness is also quite common in men and consists of a progressive thinning of the scalp. It is viewed as less desirable than a full head of hair, but it is just a genetic variation.
The obsession with my weight and my waistline continued into my adulthood. Even as a plus-sized fitness instructor and surrounding myself with body-positive enthusiasts, I still secretly hated what I saw in the scale. It didn't matter if I preached it, it was a whole other thing to believe it. Hitting rock bottom made it impossible to ignore my struggles another moment and so I reached out for help. Before I received my certification as a Mindset Coaching, I reached out for my own therapy. With professional guidance, I began to unearth buried emotions and beliefs that had trapped me for years. Recognizing these patterns was a significant first step toward improvement.
The Role of Mindset Coaching
Therapy laid the groundwork for addressing my mental health, but it was wellness and mindset coaching that transformed my view of body image. This comprehensive approach expanded on what I had learned in therapy together with the science of fitness. Thus, I was able to use what I already knew about physical health & fitness incorporated emotional and spiritual wellness.
I began working with a coach who emphasized the connection between thoughts, feelings, and actions. Together, we focused on building a growth mindset. Instead of obsessing over flaws, I learned to celebrate my strengths. Acknowledging my unique qualities became a source of empowerment and self-love.
Mindset coaching equipped me with practical strategies to turn negative self-talk into positive affirmations. For instance, instead of saying, "I hate my thighs & arms," I learned to assert, "My body created life & carries me through life" or things like "I wish my waistline was smaller" to "I'm glad I have a strong core". This shift in internal dialogue drastically changed my perception of beauty and self-worth. Over time, I even discovered how to avoid the ongoing stream of shaming content on social media that vilified food or that glorified over-exerting myself.
Practical Tools for Body Image Improvement
I found several effective tools to manage my body image concerns. Here’s a summary of what worked for me:
Positive Affirmations: Replacing negative thoughts with daily affirmations reinforced my sense of self-acceptance. An example includes stating, "I am more than my appearance," which strengthened my self-worth.
Mindfulness Practices: Engaging in yoga and meditation centered me in the moment, allowing me to view my body without judgment. Statistics indicate that mindfulness can reduce symptoms of BDD by as much as 50%.
Nourishing My Body: Shifting my focus from restrictive dieting to understanding my body’s needs improved my relationship with food. I learned to enjoy nourishing meals and exercise, leading to greater overall wellness.
Journaling: Documenting my thoughts and feelings created a safe space for self-expression. It helped me to gain clarity about my body image struggles and emotional triggers.
Embracing Your Journey
Understanding body dysmorphia involves more than recognizing its symptoms; it requires a commitment to a nurturing journey of self-acceptance and healing. My experience underscores the potential of reclaiming body image from distorted perceptions.
For those navigating similar paths, I encourage you to seek support from professionals through therapy, coaching, or community groups. Prioritize self-care and adopt practices that resonate with you, nurturing a healthy body image. Remember, seeking guidance is a strength. Your journey toward self-discovery and acceptance can lead to profound transformations.
Embrace your unique beauty. Together, we can traverse the complexities of body image and emerge stronger!
Progress and Acceptance
Today, my relationship with body image has transformed dramatically. While insecurities still surface, I have cultivated the resilience to face them. Accepting all parts of myself, including vulnerabilities, has played a crucial role in my healing.
Body dysmorphia may still be part of my story, but it no longer holds power over me. Even as a coach myself, through wellness and mindset coaching, I created a new narrative—one where I define beauty, success, and self-worth on my own terms.
Disclaimer:
The tips provided in this blog are for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for medical diagnosis before starting any new fitness program, especially if you have any underlying medical conditions or injuries.
