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A formulation based on the cognitive-behavioural model of BDD — mapping self-focused processing, distorted self-image, rumination, and safety behaviours.
Track BDD episodes — triggers, preoccupation with the perceived flaw, rituals, and mood impact.
Practise using mirrors differently — shifting from selective, critical zooming to a full, descriptive, non-judgemental observation of your whole body.
Compare your mental image of yourself with photographic evidence to test whether the perceived flaw is as visible as you believe.
Build a hierarchy of appearance-related situations you avoid, ranked by distress, to guide graded exposure.