Cultivating Mindfulness to Reduce Body Dysmorphia

By Sheena

Cultivating Mindfulness to Reduce Body Dysmorphia

Body Dysmorphia is a topic that hits closely at home for a lot of us. Living with this condition is equivalent to getting imprisoned by your body and mind at the same time. 

You will be hyper-focusing on your flaws day and night, which will leave you feeling drained and helpless. The irony of this condition is that the flaws or defects which you are obsessed with usually do not exist in reality or are greatly exaggerated in your head.

However, the good news is that we have a powerful tool “Mindfulness”  which can help tackle this tricky condition.

What is Mindfulness?

Mindfulness is like a mental superpower which helps us stay in the present moment. It makes us aware of our present surroundings amidst all the chaos and racing thoughts of the past.

If you practice mindfulness, you will be able to pull your thoughts to the present moment. It acts like a reset button for your busy mind.

I will use an example to make you understand better. You must remember some instances when you had your dinner but you barely remember what you ate or what was the taste. Maybe you were busy thinking about something that was troubling since morning or you were busy watching a YouTube video while eating.

Mindfulness or mindful eating will help you snap out of your autopilot mode. You will be able to recognise your hunger or fullness cues. Moreover, it can help you develop a positive relationship with food.

How can Mindfulness Help us to Conquer Body Dysmorphia?

Let’s explore how mindfulness can be a game-changer in order to defeat body dysmorphia. Imagine you stand in front of the mirror. You hate how you look. The negative thoughts start pooling in. The self-hate for your body starts choking you and you can’t stand seeing all your flaws. 

Here is where mindfulness comes to the rescue. Mindfulness allows you to take a moment and watch your thoughts as if you were an outsider looking in. You recognise that they are merely thoughts and that they do not define your worth or beauty. It's like putting some distance between yourself and those negative self-perceptions.

Super Easy Mindfulness Practices to Deal with Body Dysmorphia

To break free from the web of body dysmorphia, you can follow these super easy and simple mindfulness practices:

Take a Relaxing Moment to Feel

Find a comfortable spot, close your eyes and simply feel your body. You just need to feel your bodily sensations. There is no need to analyse or stress; simply notice and be present with how your body is feeling right now. 

This technique is known as Body Scan Meditation and helps you connect more with your body. Doing this will help you create a compassionate relationship with your physical and emotional self which is necessary to defeat body dysmorphia.

Use a Grounding Technique such as Deep Breathing  

Take a deep breath if you feel overwhelmed or insecure about your appearance. Deeply inhale, filling your lungs, then gently exhale. Try to let go of any tension or stress you are feeling. To return to the present moment, concentrate on the rhythm of your breath.

Engage in Mindful Movement

You can engage yourself in mindful movement practices such as yoga or you can put on your favourite song and dance freely. Try to dance like no one is watching you and embrace the joy of movement without concern for how you appear. Allow your body to freely express itself, honoring its individuality and the joy of being alive.

Give mindfulness a chance if you want to break free from the hold of body dysmorphia. Practice observing your thoughts without judgement and pay attention to the present moment. It will take time. It certainly won't happen immediately. You need to be gentle to yourself and allow the power of mindfulness to guide you to finally conquer body dysmorphia. 

To know more about experiences with body shaming read here

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References

https://declutterthemind.com/blog/body-dysmorphia/

https://themindclan.com/blog/understanding-mindfulness-basics-does-it-work/

https://www.helpguide.org/articles/anxiety/body-dysmorphic-disorder-bdd.htm

https://www.healthline.com/health/mind-body/mindfulness-activities#for-kids

https://www.healthline.com/health/body-scan-meditation

Tags: #bodydysmorphic #bodyimage #cultivatingmindfulness #selfconscious #bodydysmorphia #bodychanges #bodycomposition #bodygrowth #rapidgrowth #puberty