Breaking Free from Body Dysmorphia

23 Nov

Written By Jas D

Becoming My Own Superhero – Part 2

When you walk into a gym or scroll through fitness posts online, it’s dangerously easy to get trapped in comparison.

I’ve been there more times than I’d like to admit. You notice someone else lifting heavier, someone else’s transformation happening quicker, someone else seemingly sculpting the perfect body.

That cycle is exhausting.

For years, I wrestled with body dysmorphia — the relentless self-criticism, the nagging thought that I was never enough, and the frustration of not seeing the physical changes I craved, even when I was consistent.

And I’m not alone.

Research suggests that around 1 in 50 people experience body dysmorphic disorder (BDD) — and in gym environments, the rates are even higher. For men especially, this often takes the form of muscle dysmorphia — the belief that we’re too small, too weak, or not “big enough.”

The irony? Most of the time, the evidence says otherwise.

The Trap of Comparison

If comparison is the fuel that keeps dysmorphia burning, then social media is the accelerant.

With perfect lighting, one-off flexes, and six-month transformations squeezed into a 15-second reel, it’s designed to showcase the highlight reel — not the grind, the setbacks, or the bloated days.

For me, too much of this content started to drain my mental health. I’d scroll endlessly, frustrated that my two-year effort hadn’t delivered the same sharp, cinematic changes others flaunted.

But here’s what I often forgot: their path is not my path.

Genetics. Lifestyle. Sleep. Nutrition. Stress. All of these shape results.

My reflection notes reminded me of something social media never shows: the quieter wins.
Stronger lifts. Better sleep. A clearer mindset. A healthier relationship with food.

Those don’t always show up in a mirror selfie — but they matter more than I once gave them credit for.

Learning to Refocus

One of my biggest breakthroughs came when I stopped letting numbers and appearances dictate my progress.

There was a time I was weighing myself obsessively, tracking calories to the decimal, and feeling crushed when the data didn’t move.

So I stepped back.

Now, I measure progress by habits:

Am I eating enough protein?
Am I sleeping well?
Am I showing up consistently?

That mindset shift changed everything.

Research shows that focusing on intrinsic goals — like health, strength, or enjoyment — leads to greater well-being than chasing aesthetics alone.

It’s about finding balance.

Exercise improves mood, reduces anxiety, and sharpens focus. Those benefits don’t depend on visible abs.

Building Resilience Against Dysmorphia

Breaking free from body dysmorphia doesn’t mean pretending it doesn’t exist. It means learning how to manage it.

For me, that’s meant setting boundaries: limiting my time on social media, journaling after workouts, and reminding myself that rest days are part of growth — not signs of weakness.

It’s also been about softening the way I talk to myself.

When my notes say, “I’m tired of waiting and trying,” I balance it with, “I’m making progress, and that matters.”

Both can be true — and holding that honesty has been freeing.

Professional help can make a huge difference, too. Therapy, especially cognitive behavioural therapy (CBT), has been proven to help people manage dysmorphic thoughts.

And in the fitness world, choosing coaches or communities that promote balance rather than extremes can reshape the entire journey.

Your Journey, Your Focus

The biggest lesson I’ve learned?
My journey is mine alone.

Transformation is not a race.

There will be weeks when the scale doesn’t shift. When muscles feel flat. When progress is invisible.

But those weeks don’t define me — they refine me.

What defines me is the bigger picture: staying consistent, being resilient, and learning to see strength in more than just what’s reflected back in the mirror.

Tony Stark said it best in Endgame:

“It’s not about how much we lost, it’s about how much we have left.”

To me, that’s the mindset shift body dysmorphia tries to steal — the ability to see our strengths for what they are, instead of obsessing over our flaws.

Breaking free isn’t a one-time decision.
It’s a daily practice of choosing to focus on what you can control, and letting go of what you can’t.

Every rep. Every meal. Every rest day.
Each one is a step forward.

Zoom out, and you’ll see it clearly — the small wins stack up into something far more powerful than comparison:
Self-respect. Balance. And strength — inside and out.

Jas D