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Compare your mental image of yourself with photographic evidence to test whether the perceived flaw is as visible as you believe.
Like video feedback for social anxiety, this experiment compares your internal image with external evidence. Before viewing a photograph, write down exactly what you expect to see. Then look at the photo and describe what you actually see.
Use in the middle phase of treatment when addressing avoidance of photographs or distorted beliefs about how one appears in photos. Photographs are a common trigger for BDD distress and avoidance.
Design as a behavioural experiment to test specific predictions (e.g., 'I look disgusting in photos,' 'Everyone will notice my flaw'). Frame as gathering evidence rather than proving anything. Ensure the client has some coping strategies in place first.
Grade the difficulty — start with photos taken in controlled conditions (good lighting, chosen angle) before progressing to more naturalistic photos. For clients with social media-related BDD, address the role of filters and comparison separately.
Do not use if the client is likely to use the photos for repeated checking or rumination after the experiment. Establish clear guidelines about what happens with the photos afterwards. Avoid if the client is in acute crisis.
The experiment often reveals discrepancies between the client's predicted distress and actual distress, and between their self-rating and others' ratings of the photos. Survey experiments (showing photos to trusted others and asking for honest ratings) can be powerful but require careful preparation.
Suitable for clients working with bdd, photo experiment, cbt, veale, perceptual retraining, body image. This tool can be used as a standalone worksheet or as part of a structured homework plan.
Create a free account to access 10 worksheets per month.
Practise using mirrors differently — shifting from selective, critical zooming to a full, descriptive, non-judgemental observation of your whole body.
Build a hierarchy of appearance-related situations you avoid, ranked by distress, to guide graded exposure.
Track BDD episodes — triggers, preoccupation with the perceived flaw, rituals, and mood impact.
A formulation based on the cognitive-behavioural model of BDD — mapping self-focused processing, distorted self-image, rumination, and safety behaviours.