Our culture often emphasizes physical appearance and body ideals, so it’s no surprise that both men and women can struggle with body image issues. While discussions around body dysmorphia have historically focused on women, it’s crucial to recognize that men also face these challenges. Male body dysmorphia is a complex and often overlooked issue that can affect self-esteem, relationships, and overall well-being.
Understanding Body Dysmorphia
Body dysmorphia, also known as muscle dysmorphia or “bigorexia,” is a psychological condition characterized by an obsessive preoccupation with perceived flaws in physical appearance, typically related to muscle size and body composition. Men with this condition often feel inadequate, believing they are “too small” or insufficiently muscular, even if they are well-built by objective standards. This distorted self-perception can lead to compulsive behaviors such as excessive exercise, strict dieting, and anabolic steroid abuse to achieve the desired physique. The opposite is also true. Some men struggle with believing they are “too big”, often turning to overeating and binge eating to drown out the feelings of not enough-ness.
Do not expect to overcome body dysmorphia overnight. The suggestions below are to be practiced. Doing it once will not get you far, but showing up for yourself daily and practicing will get you to a place of body neutrality…or even acceptance.
- Awareness: The first step in changing anything is always recognizing the thought pattern behind the issue. Acknowledging your distorted self-perception and its impact on your life is a brave and essential first step towards healing. Noticing and acknowledging uncomfortable thoughts is difficult but with enough practice it becomes second nature.
- Neutralize distorted thoughts: A critical aspect of therapy for body dysmorphia involves identifying and challenging distorted thoughts about your body. It can be hard to believe affirmations that are too positive after a self defeating thought, so we suggest neutralizing thoughts. After noticing a negative thought, neutralize it. If a common thought is “My arms need to be bigger so my partner is attracted to me” try neutralizing it by saying “My partner loves me the way I am and my arms look like normal human arms”. Again, this will not land right away, but with practice it will become second nature.
- Develop a healthier relationship with exercise: Many men with body dysmorphia engage in excessive exercise routines. Working with a therapist, you can learn to adopt a more balanced approach to physical activity, one that promotes overall health and well-being. Reframing “exercise” into movement is a good place to start. Movement is medicine and the body is designed to move.
- Cultivate self-compassion: Learn to treat yourself with kindness and compassion. Recognize that nobody is perfect, and imperfections are a natural part of being human.
- Build a support network: Share your struggles with trusted friends or family members. Building a support network can provide emotional strength during difficult times and help reduce feelings of isolation.
Overcoming body dysmorphia is a challenging journey, but with the right support and strategies, it is entirely possible. Remember that your worth is not determined by your physical appearance, and true self-acceptance comes from within. By seeking professional help, neutralizing distorted thoughts, and adopting a more balanced approach to body image and fitness, you can break free from the shackles of body dysmorphia and embrace a healthier, happier, and more authentic version of yourself.
