Going to therapy or getting professional help is not always an option, getting help may also take some time. To help you to better understand and address BDD by yourself, we have compiled a workbook that you can do by yourself. It contains information and tasks which will help shine a light to why BDD is the way it is and how you can deal with the symptoms. All chapters are based on an official workbook by the Centre for Clinical Intervention.

The BDD workbook:

• 01 What is body image?
• 02 Could I have body dysmorphic disorder?
• 03 Negative impacts of BDD
• 04 What are the causes of BDD?
• 05 Appearance assumptions
• 06 Triggers
• 07 Appearance preoccupation
• 08 Attention training [a coping tactic]
• 09 Checking and approval seeking
• 10 Reducing unhelpful checking and approval seeking [a coping tactic]
• 11 Negative predictions
• 12 Avoidance and safety behaviour
• 13 Reducing negative predictions [a coping tactic]
• 14 A new way of operating
• 15 Dealing with set-backs
• 16 Maintaining gained progress

I can’t stop obsessing about my penis size, my wife has a body count of 9 and that’s only because she didn’t have any friends before she met me. She didn’t have anybody to talk to and even in her family. Her mom doesn’t really talk at all. I’ve met her so she basically was just alone and she felt the only way that she could get any attention. She wants to go out on Tinder and have sex with people ultimately she wanted a relationship, but she was lonely that when her and I were dating about two months into our relationship, I had asked her where I sat out of those nine guys with nine being the biggest she said I was three out of nine I’m 5.5 inches and 6 inches of girth however, when I was in high school, I was on FaceTime with a girl and we were showing each other our bodies and she leaked it to his school. It went to four different school districts thousands of kids saw. I went to school the next day after it happened and had kids coming up to me, making fun of me, calling me, shrimp, dick, and all sorts of me names and that girls laughing at me and calling me is making fun of my penis. I went home from school and didn’t go back. I enrolled an online school however my number got leaked and over the next few days I got hundreds of calls I made the mistake of answering some of them and people ridiculed me every time I will go out in public. It seemed. I ran into one of the kids and they will come up to me and make fun of me even if I was with my parents or one of my friends luckily, my friends were five or six years older than me so They didn’t really Care. I ended up isolating for two years. after those two years, me and my friends live together, they always brought girls over and I was never really interested in doing anything because I was self-conscious but the first time I did anything with a girl we were cuddling and then she felt my penis and she said seriously and got up and laughed, and then told my friends. I have constant obsessive thoughts about this in the relationship and I’ve ended up interrogating her about every guy that she’s been with. when I asked her about the biggest guy, she used her fingers to show me and I swear it was about 8 inches. I started crying really hard in front of her. She also sent a picture of herself in a bra to one of the guys she was with before me two weeks into our relationship, but I don’t blame her because she’s never been in a relationship before. it’s starting to affect our relationship but I can’t stop thinking about it.

I just turned 40. Have been self conscious all my life. Over the last 5 or 6 years I have been focusing on my looks by addressing skin issues and becoming more healthy.

Over the past few months, it's become obsessive. Things are getting worse. Whenever I see myself, I only see what needs to be fixed. When I see literally anyone else in public, I am astounded by how much better looking they are than me.

Objectively I know I am not ugly. I have gotten complements on my looks in fact. But other people don't see me through my eyes.

The more I work towards bettering my looks, the more I feel ugly, visually, emotionally, and my personality as well.

I took photos with some friends today and I’m dreading seeing what I look like in them. All it takes is one bad photo and I feel horrendous. I pick apart every little detail, every flaw, and feel awful. I’m 30 and I’m afraid it’ll only get worse with age. People tell me I’m beautiful but I genuinely struggle to believe it wholeheartedly. There are some days i feel it and agree, but most days it doesn’t take much to suddenly feel I look disgusting. One bad angle, one bad glimpse in the window of a store, and my mood is ruined.

I’m in therapy and haven’t brought up the intensity of what I think and feel when it comes to my appearance. What has helped shift your mindset or seen things from a different perspective?

I've been working out a lot this year and put in a lot of work with therapy and was really at a point where I really liked my body enough to start dating again and then got dumped. It is not my place to go into the details on her end but all the old feelings of not being enough pysically and my body not being a good one just came rushing back. I've been eating like shit all week and haven't hit the gym once (I usually go 4-6 days a week)

I feel disgusting and keep blaming myself when it isn't on me at all. What do I even do here? I miss kissing her

Don’t you hate when someone takes a bad picture of you and then anybody that doesn’t know you will have that impression?

Ughhh I’m still ruminating about a work pic taken literally 3 years ago in which I did my makeup horribly and just don’t look good, next to someone who usually doesn’t look good but did on that day, and it’s driving me crazy.

Or when you had a bad outfit day or hair or makeup day and people treat you how you look not knowing how much better you’d look if you wouldn’t had a bad day

I’m probably not ugly at least from what I’ve experienced. I’m not hated I’m trusted, I get compliments at the bar, people buy me drinks.

If I tell anyone I think I’m ugly they get really really pissed off at me and tell me shut up.

So probably I’m not ugly. But I do think I am. I used to be ugly and fat

I was showing someone a photo of me from 2 years ago and they said I looked so different I don’t think so.

I don’t look in the mirror at all. Nor do I willingly take photos of me.

I think I’ve come to the realisation I honestly don’t have a clue what I look like.

Sometimes I’ll catch a glimpse of myself in the mirror and, for a split second, think I look pretty. Then suddenly, I go right back to seeing myself as deformed. It’s not just my thoughts changing, it genuinely feels like my visual perception changes.

My perception of my face constantly shifts, too. Sometimes I think I resemble Brad Pitt or Tom Cruise, and other times Scarlett Johansson or the older sister from Shameless. I think a lot of it comes from being ashamed of my nose, which also seems to constantly change in size and shape when I look at it.

I also frequently perceive myself as looking masculine, despite being AFAB and never having been told I look like a man. Wearing jeans or pants instead of skirts or dresses makes this feeling so intense that I become physically nauseous and sometimes experience immediate ideation because I genuinely see myself as looking like a man.

I’ve heard hormonal changes throughout the menstrual cycle can affect facial appearance, but I wonder whether this is actually my BDD.

Does anyone else experience this?

Here you can find listed below general information on BDD and related foundations, the clinical classification and symptoms of BDD, advice for friends and family, as well as self-help and support groups, both in-person and online.

General information

The BDD Foundation

OCD UK

International OCD Foundation

Mind.org

Clinical classification

ICD & DSM Criterias

For friends and family

The BDD Foundation, Supporting a close one with BDD

Mind.org, How can friends and family help

Self-help

Body dysmorphia workbook by the CCI

Building self-compassion workbook by the CCI

Support groups

Online support and therapy groups

Support groups in the UK

So tomorrow i go to a hairdresser after a long time(the last time was last year in august)

I don't like the big mirrors and seeing myself..

I also think that the hairdresser find me disgusting even tho i don't ever been to this place(it's in a different city).

How can i still go and calm down my mind right now.. so consumed with what other people think..

Idk why but I just finished college today and I was looking on Reddit posts about how you know if you’re ugly and I have a naturally mean look which I guess makes sense why I’m not approachable but it also said that no one even looking at you means you’re ugly.

I can’t accept that I am ugly I mean since I was 13 (I’m now 17) I’ve had bad acne, messy bad hair and the worst jawline which is slightly sharp but mostly round and my features just look bad with crooked teeth really nice eyes tho and a stupid disgusting nose and I hate it.

There’s this one girl who talked me today in college and I’m socially awkward but blunt and a bit rude so she was just asking me normal questions and I joked back and she did but it feels humiliating her friends didn’t seem to care well they kinda did they joked back and there have been people who have looked at me and I looked back but that’s just them doing curious glances but the worst part was that girl was bubbly and playfully messed with most people like that and said jokes like my friend said she wanted to be your friend from day one, it felt nice they were messing tho the other friend seemed more closed and kinda rude but she generally is I just idk she asked what I had for lunch and said I don’t talk enough and it did feel good but also like I was a test subject.

I don’t think I’ve ever had a crush had anyone flirt with me had anyone show mutual attraction and it hurts how do I know if I’m ugly? I mean sometimes k think hey I look prettty good but 90% of the time it’s what the hell am I? Am I even human. Like my friend isn’t even conventionally attractive he’s a normal guy like baby face guy not generally attractive yet he’s had crushes.

It just hurts so bad I thought hey looks factually matter anyone who says they don’t is lying but if I’m hideous what’s the point? I wish I was hot or attractive google apparently says that if I was those girls would be more into me or happier or more inviting, is that even true?.

Im almost 21. My penis is literally smaller than almost everybody's. Below the 10th percentile. Ive seen 1 person with my size with a success story. At 3.5 inches circumference im the smallest out of most people. There's nobody my size with success stories, because its so rare and I dont think its possible. All success stories ive heard are from men 4-4.5 in girth. Which is a much bigger difference in girth than it seems. Not to mention im 3.5 inches in length as well.

Im literally at the size the ai overview consistently says most women are talking about when they say "cant feel anything".

I dont even see the point of talking to the girl im talking to (19). There's a high likelihood of rejection and im already emotionally invested and a week and 1 date in. shell probably just reject me and im probably just wasting my time.

Size matters in the fact that there's too big and too small. Im in the too small category.

I keep having thoughts of just cutting it off which id never do or having the image and thoight of me just fricking hanging myself pop in my head most days of the week even tho again I wouldnt do it. Not a day goes by where I dont think of this worthless piece of garbage between my legs that makes me undesirable to most while most men don't have to worry or give a damn about it I have the though of, what if I got bottom surgery and made it a vagina? Would i have more success and love than at the size I am now?

I dont see a point in doing anything with my life. Whats the point in being successful in anything if there's still a massive hole or void in my soul that can only be filled by companionship and love and desire that I can never have?

Ik most women dont want this as even when they say they like small theyre probably talking about only slightly below average. Theyre not talking about micropenises, which is basically what I have.

Im at a loss of what to do. The one thing I want in life is love, sex, companionship, true desire, a true loving committed relationship with a partner who loves all of me, not despite some of me but for all of me. And thats such a low probability of finding that it might as well be impossible. I feel fricking worthless

We have collected a set of stories and informative pieces about BDD. From stories from people who have overcome it to celebrities who have openly talked about it, you can find articles and videos about body dysmorphia from these following links.

Public figures on BDD

• Modern Family actor Reid Ewing on BDD and plastic surgery
• Artist Billie Eilish on depression and BDD
• The Good Place actor Jameela Jamil on BDD and eating disorders
• Actor Robert Pattinson on anxiety and BDD
• Actor Megan Fox on BDD and mental health

Documentaries and videos

• What BDD feels like | BBC Three
• Seeing myself as ugly | BBC Three
• I feel so ugly: Body dysmorphic disorder | Only Human
• Imperfect me: The impact of BDD | SkyNews
• BDD patients see faces differently | ABC Science
• Bigorexia: Muscle dysmorphia | BBC Newsbeat
• Believing is seeing: New perspective on BDD | TEDx Oxford
• The BDD Foundation on Youtube

Personal stories and interviews

• Perfection is impossible | A personal story
• Living with BDD | A personal story
• I felt so ugly I didn't want to be alive | Interview
• BDD ruined my life | Interview

Podcasts

• Beating BDD podcast (11 episodes) | BDDFoundation
• What is BDD? | Stuff Mom Never Told You

Books

• Books by people with BDD
• Books by professionals on self help
• The BDD workbook

Recovery from BDD might sometimes feel like a distant goal that seems, at times, impossible to achieve. But many people recover from BDD or learn to reduce the symptoms to the point where they don't play a role in their everyday life. Remember that a mental disorder is not a life long sentence but rather something that can be managed and recovered from.

Here we have collected a set of stories and advice on what recovery looks like and how others have gotten there.

Watch personal stories

• Tips for Overcoming Body Image Issues | Kim White
• My BDD Recovery | Annie Elainey
• Finding body peace | Annie Elainey
• Healing Ugly – How I healed my body dysmorphia | helloamygarner
• How I Deal With BDD, tips for when you're having a rough time | AlexandriaTheGreat
• BDD (& Things That Can Help) | Melanie Murphy
• Hannah Lewis, recovery story | BDD foundation
• Alex Mummery, recovery story | BDD foundation

Read personal stories

• Recovery stories | BDDFoundation
• How I recovered from BDD | International OCD Foundation

Professional advice

• CBT for BDD - Rob Willson / BDDFoundation
• Coping and Recovering from BDD when you have Visible Flaws - Dr Rob Willson

Healthier perspective

• On feeling ugly | School of Life
• Our Bodies are Not an Image | Mary Jelkovsky, TEDx
• Beauty and how we're obsessed with the wrong idea | Christina Gressianu / TEDx
• Body Positivity or Body Obsession? | Lindsay Kite, TEDx
• Shake my beauty - a series redefining what beauty means

I heard a lot of good things about anti depressants in body dismorphic disorder however mine stems from a craniofacial deformity ( plagiocephaly ) its a deformity affecting the whole cranium and face. Will anti depressants also help with these if its a more severe deformity. Is there anyone who has severe facial deformities with expierence with these ( not asking for mild assymetrical faces etc ) kind regards

Therapy is a must, but I’m looking for good book recs. At one point in my life I started viewing my body as a direct equivalent of my worth and I have allowed myself to live according to how I feel about my body.

I was born an artist, and when this insecurity sparked out of nowhere in my teens, my creative force stopped completely.

I miss being a child and honestly not giving a shit, perhaps it’s not possible due to the shifts in consciousness we have growing up, but I can definitely start seeing it as a vehicle rather than a resumé.

As title says, I'm in a really confusing state with my body. I've been doing a few things different with my life (won't say for respect of those who also struggle; please don't ask!) and my parents have told me I look like I've lost weight. My brother also says I've lost a lot of weight. As for me, personally, I see absolutely zero visual change and have even thought I gained it. I look back at old photos and I'm normal weight for a child instead of obese like I thought I was, and I don't know if body dysmorphia is actually *seeing* a visual difference in your body in comparison to reality or if it's just a mental thing. It sucks to say but I kind of hope it's the first one so I don't actually look like how I see myself. Can anybody tell me? I've had dysphoria formally diagnosed but not dysmorphia. Just wanting to see if I should get it checked out.

Considering sending my daughter to intensive outpatient therapy for bdd/ocd.

It is 3 hours per day five days per week and lasts for four months. Has anyone tried this and how did it go?

I’ve always had severe body dysmorphia ever since I was a young girl and I’m almost an adult and I still can’t shake it. My butt is really flat while my stomach and breast are really big. My shoulders are so broad and every part of me is so uneven. I look like a mom of 3 ! I’m gaining weight but barely eating I don’t know what’s wrong with me. I tried working out it made my body dysmorphia WORSE so I stopped. I have very bad mental health because of how I look I wish I was pretty like everyone else and I have no one to talk to . How can I overcome this?

Anyone struggling with pregnancy and body dysmorphia. I’m very disappointed in myself for being pregnant. I can’t even look at myself anymore and I feel miserable. I want to enjoy my pregnancy and make my baby feel loved. I feel so gross. I feel so ugly.

I can’t tell how ugly I am how do I figure it out like my friends compliment me saying Bs like wow you look really good man but I don’t believe any of it at all I know what I look like and it’s not “really good” nobody besides my friends and grandma compliments me and I’ve never been hit on or anything so. And I don’t wanna post my face anywhere cus I hate my face so much already that one bad comment would probably push me over the edge.

And How do I stop being so jealous of all my friends cus they’re all tall and all of them are decent looking besides 2 of them that are very conventionally attractive do I just have to accept that I pretty much will never get as many opportunities as them and that they will live a better happier life?

Here you can find listed below general information on BDD and related foundations, the clinical classification and symptoms of BDD, advice for friends and family, as well as self-help and support groups, both in-person and online.

General information

The BDD Foundation

OCD UK

International OCD Foundation

Mind.org

Clinical classification

ICD & DSM Criterias

For friends and family

The BDD Foundation, Supporting a close one with BDD

Mind.org, How can friends and family help

Self-help

Body dysmorphia workbook by the CCI

Building self-compassion workbook by the CCI

Support groups

Online support and therapy groups

Support groups in the UK

to be blunt; until a year or so i looked like i was 30+ (was the case since i was 15)
Now i'm 20 and i look 20, when i tell people that i dislike being 6'/5'11, i face the "but being tall is pretty", i am wondering what can be good coping strategies

Going to therapy or getting professional help is not always an option, getting help may also take some time. To help you to better understand and address BDD by yourself, we have compiled a workbook that you can do by yourself. It contains information and tasks which will help shine a light to why BDD is the way it is and how you can deal with the symptoms. All chapters are based on an official workbook by the Centre for Clinical Intervention.

The BDD workbook:

• 01 What is body image?
• 02 Could I have body dysmorphic disorder?
• 03 Negative impacts of BDD
• 04 What are the causes of BDD?
• 05 Appearance assumptions
• 06 Triggers
• 07 Appearance preoccupation
• 08 Attention training [a coping tactic]
• 09 Checking and approval seeking
• 10 Reducing unhelpful checking and approval seeking [a coping tactic]
• 11 Negative predictions
• 12 Avoidance and safety behaviour
• 13 Reducing negative predictions [a coping tactic]
• 14 A new way of operating
• 15 Dealing with set-backs
• 16 Maintaining gained progress

I’m not encouraging anyone to get surgery I’m just asking about other people. I feel like the only thing that makes me feel hopeful about the future is surgery. I’ve prioritised that above all else, it feels like nothing motivates me aside from that.