Navigating Body Dysmorphia in the World of Bikini Competitors.
Bodybuilding is an incredible journey of physical and mental transformation, strength-building, focus and self-discipline. However, in a society that often celebrates extreme physiques and unrealistic expectation, it’s easy to fall into unhealthy thought patterns, particularly when dealing with body dysmorphia.
Body dysmorphia is when you become preoccupied with what you consider to be your flaws in your physique. For bodybuilders, this disorder is usually a very distorted view of your body despite probably still looking better than a lot of the norm. This disorder leads to unhealthy behaviors, unnecessary emotional discomfort and constant negative self talk.
If you're a bikini competitor (or fitness fanatic) who struggles with body dysmorphia, you are not alone. In fact, athletes in highly aesthetic-based sports like bodybuilding, fitness modeling, and even professional sports, are especially vulnerable to developing these obsessive negative thoughts. Navigating body dysmorphia while trying to achieve your fitness goals can be challenging, but it’s important to foster a healthy mindset that emphasizes mental well-being, realistic expectations, and self-compassion.
Here’s how you can navigate through body dysmorphia in bodybuilding and build a positive, sustainable relationship with your body:
1. Acknowledge the Problem and Seek Support
The first step in overcoming body dysmorphia is acknowledging it. Understand that what you see in the mirror may very well not reflect reality, and that your perception of your body is being influenced by distorted thoughts. Recognizing that body dysmorphia is a mental flaw, rather than a “physical flaw,” is essential if you want to break this cycle.
If it’s really obsessive, you may want to consider seeking mental health support. Talking to someone who can guide you through these thoughts and emotions can be beneifical in overcoming this disorder. Therapy can help you build coping strategies and healthier thought patterns to combat obsessive self-criticism.
You may also look into cognitive-behavioral therapy (CBT), which has been shown to be effective in treating body dysmorphia.
2. Focus on what your body can do over what it looks like
With the constant pressure to look a certain way— and competing on stage with the judges telling you what you need to “fix”, along with the constant comparing yourself to other competitors or chasing for perfection can fuel unhealthy self-criticism.
Instead, try shifting your focus toward performance and function rather than aesthetics. Appreciate what your body can do rather than how it looks. For example, celebrate improvements in strength, endurance, or flexibility rather than obsessing over your waist circumference or muscle definition. For the most part, off season is the time you are focused on building muscles, and with the increase in calories also comes an increase in body weight.
Try focusing on your lifts – if you are progressing week by week. Make your goal to increase flexibility and track how you progress month by month.
If you prioritize performance and shift your focus on something other than the extra fat here or the lack of muscle development there, it’s easier to separate yourself from unrealistic appearance-based goals.
3. Practice Mindfulness and Self-Compassion
Mindfulness is a powerful tool for anyone struggling with body dysmorphia. It helps bring awareness to your present thoughts and feelings without judgment. Practicing mindfulness can help you observe your body without attaching negative emotions or judgments to what you see.
Additionally, self-compassion is crucial when battling body dysmorphia. Stop being overly critical or harsh on yourself when you don’t see immediate progress or when your body doesn’t look the way you want it to. Treat yourself with the same kindness and understanding you would offer a close friend.
Remember: Your self-worth is not determined by your appearance or your physique.
Clients and monthly members of “Mind Gym” have lots of videos and worksheets that you can apply towards this area. If you want a list of worksheets that you can utilize, let me know.
4. Set Realistic, Sustainable Goals
In bodybuilding, it’s easy to set unrealistic goals especially when trying to achieve the "perfect" body or always wanting to look contest lean.
Instead of focusing on perfection, set realistic, sustainable goals that align with your long-term fitness journey. Break larger goals into smaller, more attainable milestones that you can track over time and provide actionable steps. For example, focus on:
· Increasing strength in particular lifts (e.g., squat, hip thrust, shoulder press)
· Strive for consistency in your workout routine
· Improving flexibility or sleep quality
· Developing a balanced and flexible diet plan that works for you
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These types of goals emphasize progress versus the pressure to look a certain way.
5. Avoid Social Media Comparisons
Social media has become a huge part of the fitness industry, but it’s also a major source of comparison. Seeing perfectly edited photos fitness influences can trigger feelings of insufficiency and worsen body dysmorphia. Try to remember that people tend to only show their highlights, not their struggles.
Try to limit your exposure to social media, or accounts that cause you to feel worse or follow individuals who talk openly about the mental health side of bodybuilding and fitness, as they can provide valuable insight and support.
6. Recognize Non-Physical Progress
Take time to recognize non-physical progress, such as:
Mental strength: How you push through tough workouts or challenges in your routine.
Consistency: How you show up each day, regardless of how you feel about your body.
Discipline: Your commitment to your training, nutrition, and off season plan.
These aspects are just as important as muscle gain or fat loss and can help you develop a more balanced and healthy mindset toward your fitness journey.
7. Avoid Overtraining and Extreme Dieting
Sometimes, the pressure to achieve a certain physique can lead to dangerous habits like overtraining or extreme dieting. These behaviors are not only harmful to your body but also contribute to poor mental health and continue the cycle of body dysmorphia.
To maintain a healthy mindset, focus on:
Rest and recovery: Your body needs time to repair and rebuild muscle. Make sure you’re getting adequate sleep, taking rest days, and practicing active recovery.
Balanced nutrition: Instead of following extreme diets or cutting out entire food groups, focus on a well-rounded diet that includes flexibility.
Listening to your body: Pay attention to signs of burnout or fatigue, and adjust your training intensity and nutrition as needed.
8. Embrace the Process, Not Just the Outcome
Bodybuilding is a lifelong journey of learning, growth, and self-improvement. While it’s natural to want to see quick results, try to embrace the process itself instead of focusing solely on the outcome.
Remember to acknowledge the small victories along the way, and recognize that the journey itself is just as important as the destination.
Final Thoughts
Body dysmorphia is a challenging condition that can have a significant impact on both your mental and physical health. However, by shifting your focus when you are being negative and overly critical will help you to build a healthier relationship with your body while still working towards your body building goals.
Journaling is also a valuable tool that allows you to reflect on your thoughts, identify patterns, and gain greater insight into your relationship with your body. When you struggle with body dysmorphia, it can be difficult to see your progress and appreciate the strength and beauty that exists in you right now. I have created journaling prompts for my clients and mind gym members to serve as a reminder to focus on what your body can do, how far you've come, and how self-compassion can help you navigate the challenges of bodybuilding with a healthier mindset. (message me if you are interested in these journaling prompts)
Remember, your body is a reflection of your hard work, your dedication, and your strength—not just in the gym, but in your emotional and mental resilience. By embracing your journey with kindness and patience, you'll find a deeper sense of self-worth and connection to your body, regardless of how it looks
Your value is not determined by how you look or how you compare to others. Continue to grow stronger—not just physically, but mentally and emotionally as well.