Self-Assessment – Body Dysmorphic Disorder (BDD)

It’s natural to notice things about your appearance. Many people have moments where they feel unsure or self-conscious. But sometimes, these thoughts can start to take up more space than you’d like. You may find yourself returning to the same concern again and again, even when you try to move past it.
At times, it can feel like your attention keeps getting pulled back. You might check the mirror often, compare yourself to others, or try to change or hide certain features. Even after doing these things, the discomfort may persist.
This page is here to help you slow down and make sense of that experience. It offers a self-assessment to gently guide your reflection. It can help you understand your patterns and how they may be affecting your confidence, your daily life, and how you feel about yourself.

Body Dysmorphic Disorder Self Assessment Test

Note: How to Use This Self‑Assessment

To get the most from this self‑assessment:

  1. Set aside a few minutes in a quiet, private space.
  2. Reflect or journal as you response.
  3. Bring your insights to therapy or support groups
  4. Revisit the self‑assessment periodically, especially as you heal

Each response is just for you. The point of this self‑assessment is just to understand your current situation and emotional gaps.

When You Can’t Stop Thinking

It can start very simply. You notice something about your appearance that feels a little off. At first, it may just come and go, like any other passing thought.

But over time, that focus can stick. You may find your mind going back to the same detail again and again. Even when you try to shift your attention, it can be hard to let it go.

You might start checking more often. Looking in the mirror, taking photos, or asking others for reassurance can become part of your routine. At the same time, there may be days when you avoid mirrors or pictures altogether because it feels easier.

Comparisons can also creep in. You may notice yourself looking at others and feeling like you fall short. This can slowly affect how you see yourself, even in situations where you once felt comfortable.

Daily routines may feel different. Getting ready might take longer, or going out may leave you feeling hesitant. At times, you might avoid certain places or plans because of how you’re feeling about your appearance.

Even when someone reassures you, the relief may not last. The thoughts can come back quickly, making it feel like you’re stuck in a loop.

It’s important to say this clearly. This is not about being “too focused” on looks. The experience can feel very real and draining. It can take up a lot of your attention and energy, often more than you’d like.

Understanding How You Respond to These Thoughts

When these thoughts feel constant, it can be difficult to step back and understand what is happening. The focus often stays on the concern itself.

Taking time to reflect can help you see the patterns more clearly. It allows you to notice what triggers these thoughts and how you respond to them.

You may recognise certain situations that increase your focus on appearance. This could include being in public spaces, seeing photos, or comparing yourself to others.

You also notice your responses. These could include checking, adjusting your appearance, avoiding certain situations, or seeking reassurance. While these actions may bring temporary relief, they often don’t last long.

This is where a self-assessment can help. The self-assessment on this page offers a simple and structured way to reflect on your experience. It looks at patterns such as frequency of thoughts, checking behaviours, and how these concerns may be affecting your daily life.

For many, this reflection brings clarity. You may begin to see how thoughts, behaviors, and feelings are connected.

For some individuals, this awareness may help reduce certain habits or bring a sense of relief. For others, it may highlight the need for additional support, such as speaking with a professional.

If these concerns feel persistent or begin to affect your daily life, support can help you work through them in a safe and structured way.

Take the self-assessment 

What this self-assessment covers.

  1. How often do you deliberately check your feature(s)? Do not accidentally catch sight of it. Please include looking at your feature in a mirror or other reflective surfaces like a shop window looking at it directly or feeling it with your fingers.
  2. To what extent do you feel your feature(s) are currently ugly, unattractive or ‘not right’?
  3. To what extent does your feature(s) currently cause you a lot of distress?
  4. How often does your feature(s) currently lead you to avoid situations or activities?
  5. To what extent does your feature(s) currently preoccupy you? That is, you think about it a lot and it is hard to stop thinking about it.
  6. If you have a partner, to what extent does your feature(s) currently affect your relationship with an existing partner? (e.g. affectionate feelings, number of arguments, enjoying activities together). If you do not have a partner, to what extent does your feature(s) currently affect dating or developing a relationship?
  7. To what extent does your feature(s) currently interfere with your ability to work or study, or your role as a homemaker? (Please rate this even if you are not working or studying: we are interested in your ability to work or study.)
  8. To what extent does your feature(s) currently interfere with your social life? (with other people, e.g. parties, pubs, clubs, outings, visits, home entertainment)
  9. To what extent, do you feel your appearance is the most important aspect of who you are?
Take the self-assessment 

Unsure of your next steps?

Book an Exploratory Call with one of our therapists to gain initial insights, practical solutions, and personalized guidance on the best options for your needs.

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FAQs

What is Body Dysmorphic Disorder (BDD)?

BDD involves a strong focus on perceived flaws in appearance. These concerns may not be noticeable to others, but they can feel very real and distressing.

Is it normal to worry about appearance sometimes?

Yes, it’s common to have occasional concerns about appearance. It becomes more difficult when the thoughts are constant or affect daily life.

Why do I keep checking or comparing myself?

These behaviours often stem from a need to reduce discomfort or to feel certain. However, the relief is usually temporary, which can keep the cycle going.

How can a self-assessment help?

It helps you notice patterns in your thoughts and behaviors. This awareness can make your experience easier to understand and manage.

When should I seek professional support?

If these concerns feel intense, persistent, or begin to affect your routine or relationships, speaking with a mental health professional can help you work through them.

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Anxiety → Porn Addiction → Overthinking → Narcissistic Abuse → Depression → ADHD → Borderline Personality Disorder → Couple Relationships → PTSD → Emotional regulation → Retroactive jealousy → Sleep Issues → Attachment Style → Grief → Narcissism → Postpartum Depression → Procrastination → Men's Mental Health →
Narcissistic Abuse Support Group → ADHD Support Group → BPD Support Group → Porn Addiction Support Group → Conscious Coupling → Divorce Support Group → Grief Support Group → PTSD Support Group → Childfree: Yes or No? → Emotional Regulation Support Group → Emotional Eating Support Group → OCD Support Group → Bipolar Disorder Support Group → Single Parenting Support Group → ADHD Parent Support Group →
ADHD Support Groups → Divorce Support Groups → Relationship Support Groups → Skill-based Groups → Addiction Support Groups → PTSD Support Groups → Emotional Regulation Support Groups → Support Groups for Women → Support Groups for Men → Patient Support Groups → Groups for Life Decisions → Support Groups for BPD → Support Groups for Depression → Postpartum Depression Support Groups → Groups for Couple Relationships →