Body Dysmorphia in Men: How to Detect and Cope with It

For a long time, it was believed that issues related to body image were a “women’s thing.” And although even today advertising, magazines, and TV programs continue to focus on diets, perfect bodies, and female beauty standards, many men have internalized some of these messages, even though the male body used to remain in the background. However, this phenomenon has radically changed with the rise of social media, gyms turned into temples, and the “fit body” culture.

Today, many men live with a constant concern about their appearance, a feeling of “never being good enough,” or thoughts like “if I stop training for a couple of days, I’ll lose everything.” The problem lies in how easily that self-criticism can turn into an obsession, making the body a source of distress rather than well-being, potentially leading to a case of body dysmorphia.

What Is Body Dysmorphia?

Body dysmorphia is a psychological disorder characterized by an excessive preoccupation with one or more perceived flaws in physical appearance, even when those flaws are minor or nonexistent. A person with this condition spends a large part of the day thinking about that feature (for example, their abdomen, arm size, facial shape, or weight) and experiences deep distress when they don’t meet the ideal image they have in mind.

In men, the most common form is muscle dysmorphia or bigorexia, a subtype in which the main concern is not being strong or big enough. Even with a muscular or athletic body, the person continues to see themselves as “small,” “weak,” or “out of shape.”

Although it may seem fairly harmless, it is not just a simple insecurity or a reason to want to improve, body dysmorphia interferes with daily life, affects mood, social relationships, and often sexual life as well.

How It Manifests in Men

Body dysmorphia varies greatly from person to person, but there are certain patterns that tend to repeat in many cases. Some behaviors or thoughts that may signal possible body dysmorphia include:

• Spending several hours a day thinking about your body or appearance.Not just for aesthetic reasons, but with a constant concern about how you look or how others see you.

• Constantly checking yourself in the mirror or avoiding it altogether.Some men spend a lot of time scrutinizing every detail, while others prefer not to look at themselves to avoid facing their discomfort.

• Obsessively comparing yourself to others.On social media, at the gym, at the beach… other people’s bodies become a distorted mirror that amplifies the feeling of “not being enough.”

• Feeling guilt or anxiety when skipping a workout or a “planned” meal”.The relationship with exercise or food becomes overly rigid and controlling.

• Social withdrawal or avoidance of social plans.Not going to the pool, avoiding intimate encounters, or refusing group photos out of fear of “not looking good.”

• Using supplements or anabolic steroids without medical supervision.Many men end up seeking quick results, resorting to substances that endanger their physical and mental health.

• Difficulty enjoying their own body.The body becomes a project, not a source of pleasure or connection.

In short, body dysmorphia is not about how the body looks, but about how it is experienced.

The Roots of the Problem: From Masculinity to the Algorithm

Why are more and more men living in a constant battle with their bodies? The answer lies in a combination of cultural, social, and personal factors.

For decades, traditional masculinity has been built on the ideas of strength, control, and performance. In that model, the body was meant to be functional and powerful. With the rise of fitness culture and social media, that ideal has transformed into an unattainable aesthetic standard: defined abs, broad shoulders, zero fat, and extreme consistency in training.

Social media has amplified this phenomenon. Algorithms reward “perfect” bodies, extreme routines, and dramatic transformations, creating the illusion that everyone is in shape except you. Added to this is the implicit pressureto compete not only professionally or economically, but also physically: to prove success through the body.

On the other hand, many men have grown up without emotional education without learning how to name or manage insecurity, fear, or sadness. When these emotions surface, the body becomes the place where distress is channeled: controlling the body to avoid feeling vulnerable.

The Psychological and Sexual Impact

The consequences of body dysmorphia are not limited to the physical. Constant self-criticism wears down self-esteem and can lead to anxiety, depression, or social isolation. In some cases, restrictive eating behaviors or exercise addictions may develop.

In the sexual sphere, as mentioned earlier, the impact is more complex and profound than it may seem at first glance. Many men with dysmorphia avoid intimate contact or nudity out of shame, which affects their desire, erection, or ability to enjoy themselves. Others try to compensate for that insecurity by “performing better” in bed, which only fuels greater  performance anxiety.

The body ceases to be a space of pleasure and becomes a battlefield where personal worth is measured through purely physical aspects, regardless of how we feel, and whether we’re doing it for pleasure or out of pressure.

How to Tell If Your Relationship with Your Body Is Healthy

A good way to become aware of the problem is to answer the following questions as honestly as possible:

• Does your mood depend on how you look each day?

• Do you feel guilty if you don’t stick to your workout routine?

• Have you stopped making plans or having relationships because of physical insecurity?

• Do you constantly compare yourself to other men or to past versions of yourself?

• Is your inner dialogue more critical than compassionate?

If you answered “yes” to several of these, your relationship with your body might need some readjustment. So, take note.

Steps to Overcome It

Overcoming body dysmorphia isn’t about “thinking positively” or “just not worrying.” It requires inner work, self-awareness, and often professional support. These steps can help you get started:

1. Acknowledge the problem without guilt.Accepting that something isn’t right doesn’t mean you’re weak. Body dysmorphia isn’t vanity, it’s a form of emotional suffering that deserves attention.

2. Question the images you consume.Every body you see on social media is filtered, edited, or carefully selected. Limit your screen time and follow accounts that show diverse, real, and healthy bodies.

3. Redefine your purpose for training.Working out shouldn’t be a punishment or a way to compensate. Reconnect with movement for pleasure, health, and well-being, not just appearance.

4. Practice self-compassion.Speaking kindly to yourself should be fundamental, it’s a form of caring for your mental health. When you look in the mirror, ask yourself if you’re talking to yourself the way you would to a friend.

5. Embrace rest and flexibility.Your body needs breaks and so does your mind. Letting go of the demand to “always do more” brings you closer to a more flexible, freer, and more authentic masculinity.

6. Seek professional help if the distress persists.A specialized psychologist can help you rebuild your relationship with your body, one based on respect rather than control.

Redefining Masculinity and Self-Care

One of the keys to overcoming body dysmorphia is redefining what it means to take care of yourself as a man. Self-care isn’t just about having muscles or physical strength, it’s also about sleeping well, managing stress, talking about what’s going on with you, taking care of your sexuality, and nurturing your relationships.

Your body doesn’t need to be perfect, it needs to be lived in. And when you inhabit it with kindness, physical, emotional, and sexual well-being flourish in a more genuine way.

In Summary

Body dysmorphia in men is an increasingly visible phenomenon, yet still surrounded by silence. Learning to recognize it and talk about it is an essential step toward building a healthier relationship with your body and with yourself.

Your body does not define your worth. Your worth lies in how you treat yourself, how you listen to yourself, and how you allow yourself to live within yourself.