Living with BDD – Self-Compassion and Recovery
Living with Body Dysmorphic Disorder can feel isolating and overwhelming. However, with support, self-awareness, and ongoing treatment, recovery is possible. Living with BDD and learning to accept uncertainty, reduce compulsive behaviours, and build self-worth beyond appearance are key to long-term wellbeing.
1. Rebuilding self-image
- BDD convinces people they are flawed, but healing starts by questioning these beliefs.
- Celebrate strengths unrelated to appearance — kindness, creativity, intelligence.
- Avoid toxic comparisons on social media or in real life.
2. Managing setbacks
- BDD is often a chronic condition with periods of relapse and remission.
- Setbacks don’t mean failure. They are opportunities to apply learned strategies and get back on track.
3. Building a strong support system
- Surround yourself with people who value you for who you are, not how you look.
- Be honest about your condition with trusted friends or family members.
- Join a support group to feel less alone.
4. Limiting triggers
- Unfollow social media accounts that promote unrealistic beauty standards.
- Set time limits on mirror use or self-checking behaviours.
- Use positive affirmations to redirect inner dialogue.
5. Returning to life
- As treatment progresses, individuals often re-engage with school, work, hobbies, and relationships.
- Focus shifts from “fixing” appearance to finding purpose, passion, and joy.
6. Finding local help in South Africa
- Reach out to SADAG (0800 567 567) or visit www.sadag.org.
- Public mental health services are offered at provincial hospitals and community clinics.
- Private psychologists and psychiatrists can also offer CBT-based care if affordable.
7. Self-care tips
- Practice daily mindfulness or journaling
- Engage in activities that bring fulfilment
- Prioritise rest, nutrition, and movement
Recovery from BDD is not about ignoring appearance altogether — it’s about placing appearance in its rightful place, no longer at the centre of your identity.
Living with BDD
You are more than what you see in the mirror. With the right help, you can learn to see yourself through a lens of compassion and resilience.
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