1: Refocus your attention
Aside from seeking professional help, remember that self-help can be a powerful tool. Compulsive thoughts and behaviors do not need to control your life.
Refocusing your attention on the present moment takes time to learn, but has huge benefits for your mental and physical health. There are two strategies that may help: mundane task focusing and a more formal meditation practice. These two coping mechanisms complement each other and can become part of your daily routine.
2: Practice self-compassion
Along with meditation, self-compassion is another form of mindfulness. Studies indicate that individuals with higher levels of self-compassion have fewer body dysmorphic symptoms. Focus on ways this can be applied to your daily life to help ease your stress and anxiety. Learning to accept your imperfections, especially during challenging times, is part of embracing self-compassion.
3: Start a journaling habit
Writing your thoughts, feelings, and emotions down in a journal or diary is a great way to express yourself. It doesn’t need to be a long, formal entry and it’s not about correct spelling or grammar. This exercise can be as simple as jotting down a few words. Set aside a few minutes each day and just let it flow naturally. It may be helpful to have a designated time to do this and utilize the same journal or app.
4: Reduce negative predictions
Once you become more skilled at managing your thoughts, you can use these coping strategies to talk yourself down before you face a triggering situation. This could be anywhere that you feel self-conscious about your appearances, such as a birthday party or a work conference with a room full of strangers.
5: Seek social support
Support is available to you from many different sources, so remember to keep the lines of communication open. Make sure that you don’t isolate yourself from others. Your close network of family and friends cares deeply about your health and well-being.
You can refer to this: