As online therapists, we’re constantly exploring how technology shapes our mental health and self-perception. One recent trend that has piqued our interest is “Zoom Dysmorphia,” a term coined by Dr. Shadi Kourosh, a dermatologist and assistant professor at Harvard Medical School.
Dr. Kourosh first noticed a surge in patients seeking cosmetic procedures like Botox, fillers, and facelifts, which she linked to the increased use of video calls. Her research revealed that the front-facing cameras on video conferencing platforms often distort our appearance, leading to a skewed image of ourselves. The more time people spend on these calls, the more they start to focus on perceived flaws, which can trigger anxiety and negatively impact self-esteem.
Even more recently, studies continue to confirm that Zoom Dysmorphia is not just a passing issue—it’s becoming a growing concern for many, affecting people across various professions and lifestyles.
As online therapists, we’ve seen firsthand how these distorted perceptions can impact mental well-being. So, what’s really happening when we see ourselves on screen, and how can we safeguard our mental health in an increasingly digital world?
What Is Zoom Dysmorphia?
Dr. Kourosh explains that front-facing cameras often distort our image, leading to a false perception of our appearance. She likens this effect to looking into a “funhouse mirror” — factors like camera angle, proximity to the lens, and lighting can significantly alter how we look. For instance, looking down into a camera lens can accentuate certain facial features, creating an image that feels unrealistic.
Her study highlighted a troubling trend: individuals who spent more time on video calls experienced a worsening of their self-perception, along with higher levels of anxiety and depression.
How to Combat Zoom Dysmorphia
While Zoom Dysmorphia is a real concern, there are steps we can take to mitigate its impact and safeguard our mental well-being. Here are a few strategies:
1.Hide Your Self-View
One of the simplest ways to reduce the impact of Zoom Dysmorphia is to hide your self-view during calls. Many video conferencing platforms offer this feature, allowing you to focus solely on the person you’re speaking with rather than being distracted by your own image. This approach mimics in-person interactions, where you’re not constantly aware of how you appear.
2.Experiment with Camera Angles
It’s no secret that certain camera angles can be more flattering than others. For example, positioning the camera slightly above eye level typically results in a more appealing view. Avoid holding the camera too close, as this can distort your face and emphasize features you might find unflattering. Investing in a ring light or a high-quality camera can also improve the overall quality of your image, leading to a more realistic representation.
3.Limit Time Spent on Video Calls
Whenever possible, try to limit your time on video calls. If a meeting or conversation doesn’t require video, opt for audio-only or text-based communication. This reduces the pressure of constantly monitoring your appearance and helps foster more genuine interactions.
4.Arm Yourself with Knowledge
Remind yourself that front-facing cameras are not an accurate reflection of how you truly look. Learn about the various ways cameras distort our appearance and recognize that any comparisons you make to your own image on screen — especially those seen on social media — may not be realistic. Many influencers and public figures use filters and different angles to present a curated version of themselves. It’s important to keep this in mind and avoid falling into the trap of comparing yourself to these highly edited images.
Additionally, it’s vital to remember that while you may be focused on perceived flaws, others likely aren’t. Most people aren’t scrutinizing your appearance as closely as you might think.
5.Seek Professional Support
If you find that Zoom Dysmorphia is affecting your self-esteem or contributing to negative feelings about your appearance, seeking professional help can be a valuable step. A therapist can help you process these feelings, provide coping strategies, and work with you to build a healthier relationship with your self-image.
Final Thoughts
As Dr. Kourosh’s research shows, Zoom Dysmorphia is a real and growing concern in our digital age. However, by being mindful of the ways video conferencing can distort our image and taking proactive steps to protect our mental health, we can minimize its impact. Remember, the best defense against Zoom Dysmorphia is awareness — understanding that the image you see on screen isn’t a true reflection of who you are. You’re not alone in this experience, and with the right tools, you can navigate these challenges and preserve your self-esteem.
References:
- Beesley, K. (2021). What Is “Zoom Dysmorphia” and Why Does It Hurt So Much? Retrieved from Psychology Today
- Katwala, A. (2021). Zoom Dysmorphia Is Following People Into the Real World. Retrieved from Wired
- New research focuses on a growing pandemic problem — “zoom dysmorphia”. (2021). Retrieved from American Academy of Dermatology
- Rice, S. M., Graber, E., & Kourosh, A. S. (2020). A pandemic of dysmorphia: “Zooming” into the perception of our appearance. Facial Plastic Surgery & Aesthetic Medicine, 22(6), 401-402.