A Fresh Perspective on Beatifying Body Image through Mirror Exposure Therapy
Viewing Yourself Positively: Cultivating Self-Acceptance and Appreciation through Reflection
Mirror, mirror on the wall, showing us more than just a reflection, but a distorted reality of our bodies... sounds grim, right? But fear not, my curious friends, as I'm about to share a tool - a mighty crack in the mirror, if you will - that can help you break free from those distorted Reflections of Doom. Introducing: Mirror Exposure Therapy, a powerful technique that can boost your body image from zero to hero!
So, you may be wondering, why is my body image all twisted like a pretzel? Well, it's all about perception, baby! When we gaz upon ourselves in the looking-glass, it's easy to zoom in on those imperfections we've got hanging around like a pair of stubborn pants that won't stay up. But guess what? The reflection we see isn't always the gospel truth. Our body image is a combination of our thoughts, feelings, and those pesky expectations of how we think others view us[1][2].
Now, I don't blame you for developing a skewed body image – let's face it, the world is filled with fashion police, trolls, and airbrushed models feeding us unrealistic beauty standards. And as our body image becomes increasingly distorted, it can wreak havoc on our self-esteem, mess with our mood, drive us to isolation, and, in the worst-case scenario, lead to body dysmorphic disorder (BDD) or an eating disorder[1].
But fear not! Mirror Exposure Therapy is here to help us smash those pesky beauty ideals and embrace our incredible selves, one reflection at a time. So, what's the secret sauce in this body image-saving technique?
Exposure Therapy, that's what! This therapy works by confronting our fears instead of avoiding them. How it usually works is by exposing us to our fears in increments, with the feariest situations being tackled last[3]. But how can that help with body image issues, you ask? Well, it's all about our good friend, the mirror! Mirror Exposure works in the same principle as regular exposure, but with one small difference: it requires a mirror, of course!
Now, you might think "Ew, I don't wanna stare at myself in the mirror for an hour!" But trust me, this isn't your run-of-the-mill mirror-gazing. With Mirror Exposure Therapy, you'll be standing tall and proud in front of double-winged door full-length mirrors or staring at yourself in the bathroom mirror with a therapist by your side (or, if you're feeling brave, without)[4][5].
So, how does it work, you ask? Fear not, dear reader, for I shall explain:
- First, you'll get comfy in your underwear or bathing suit, and take your place in front of the mirrors. The therapist will be standing just outside of your view, ready to guide you on this body image adventure.
- Next, the therapist will ask you to describe your body from head to toe as precisely as possible. You can express your feelings and thoughts as they come to you freely – no need to hold back! These sessions usually last about an hour, and they'll focus on discussing the feelings that come up[4][5].
This approach is known as Guided Non-Judgmental Mirror Exposure Therapy, which basically means you're describing the human body to an alien who's never seen one before. The focus is on understanding the function of each body part to help with the description[4].
Of course, we can't forget about those who might not be ready to tackle the full-body exposure just yet. For those folks, an alternate method is to focus on the body parts or areas we'd like to address for equal amounts of time, while striving to be non-critical[6].
Other methods of Mirror Exposure Therapy include Positive Exposure, where we focus on the parts of our body we're satisfied with, and Negative Exposure, where we confront the parts of our body we find unattractive[6]. Both methods have been shown to increase body satisfaction and reduce depressive symptoms[6].
But heads up, those who opt for Negative Exposure might initially see a worsening of their symptoms – but don't fret! By the end of the sessions, feelings will have improved, and a significant improvement in the perception of attractiveness for their least-loved body parts can be expected[6].
And for those who prefer a more gentle approach, Neutral Language Mirror Exposure is another promising method. With this technique, participants focus on commenting on their physical appearance in a neutral manner while looking in the mirror, or even using a video-recorded version of their body[7]. This approach helps remove those negative self-statements, like "I'm a fat blob," and greatly improves body satisfaction[7].
But enough about the technical deets – let's get to the juicy part: incorporating Mirror Exposure Therapy into your daily life![8]
- Challenge negative thoughts: By facing our perceived flaws, we can start to challenge the distorted beliefs and negative thoughts associated with our body image. You can do this by reframing or putting them on trial[8].
- Reduce avoidance behavior: Avoidance is a common coping mechanism when we're not happy with how we look. Mirror Exposure can help overcome this avoidance and gradually reduce the anxiety it causes. So, why not take other opportunities to stop avoiding ourselves, like looking at ourselves in the mirror as we brush our teeth, rather than avoiding it[8].
- Develop healthy coping skills: It's always good to develop healthy coping strategies that can be applied in real-world situations until we feel comfortable in our skin. Seek out strategies that work for you[8].
- Experiment with different lighting conditions: Start with a more forgiving light and work up towards a less forgiving light as you work through your exposure steps[6].
So there you have it, my friends! Mirror Exposure Therapy is a powerful tool that can help you break free from distorted body image beliefs and embrace your awesome self. So put on your big-girl (or boy) pants, face the mirror, and let's change the way we see ourselves, one reflection at a time!
References:
[1] Mental Health Foundation. (n.d.) Body image report: Introduction. Retrieved from https://www.mentalhealth.org.uk/publications/body-image-report-2013
[2] Hosseini, S. A., & Padhy, R. K. (2023). Body image distortion (Archived). In StatPearls. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK482465/
[3] American Psychological Association. (n.d.). What is Exposure Therapy?. Retrieved from https://www.apa.org/topics/exposure-therapy
[4] Emamzadeh, A. (2018, December) Mirror exposure therapy may be an effective treatment for negative body image. Retrieved from https://www.psychologytoday.com/us/blog/becoming-who-you-are/201812/mirror-exposure-therapy-may-be-effective-treatment
[5] Moreno-Domínguez, Rodríguez-Ruiz, Fernández-Santaella, Jansen, & Tuschen-Caffier (2012). Pure versus guided mirror exposure to reduce body dissatisfaction: A preliminary study with university women. Retrieved from https://www.sciencedirect.com/science/article/pii/S1873221212001246
[6] Jansen, A., et al. (2016). Mirror exposure to increase body satisfaction: Should we guide the focus of attention towards positively or negatively evaluated body parts?. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0165178116300671
[7] Jansen, A, Bollen, D., Tuschen-Caffier, B., Roefs, A., Tanghe, A., & Braet, C. (2008). Mirror exposure reduces body dissatisfaction and anxiety in obese adolescents: A pilot study. Retrieved from https://www.sciencedirect.com/science/article/pii/S0195666308004251
[8] YoungMinds. (n.d.) Body image. Retrieved from https://youngminds.org.uk/find-help/your-feelings/body-image/
- Embracing science and evidence-based practices, Mirror Exposure Therapy can be incorporated into health-and-wellness routines to improve mental health and address body image issues.
- This innovative therapy involves exposure to mirrors, non-judgmental self-description, and the development of healthy coping skills to challenge negative thoughts and reduce avoidance behavior, enhancing self-esteem and body satisfaction.
