OVERCOMING 'ZOOM DYSMORPHIA'

September 27, 2022

As an online therapist I am interested in the benefits, as well as potential risks, of using videoconferencing, and recently came across the phrase “Zoom Dysmorphia” which caught my attention. We can’t deny that we live in an increasingly digital world, one which was catapulted to new heights during the Covid19 pandemic which brought both positive and negative aspects to it. It was at the time that the lockdown restrictions started easing, when Dr Shadi Kourosh, a dermatologist and assistant professor at Harvard Medical School, started noticing a significant increase in appearance related requests. Patients were seeking treatments such as Botox, fillers, nose jobs and facelifts. It was so much so that it caused her some alarm around a potential emerging mental health concern. She asked some of her colleagues, who also noted the same, eventually leading her to study this trend. It was through this study that she coined the term ‘Zoom Dysmorphia’ – an altered or skewed perception of ones image as a result of spending increased amounts of time on videoconferencing calls.

According to Dr Kourosh, front facing cameras distort ones image which can lead to a false perception of ones appearance. She likened this to a ‘funhouse mirror’ as various factors - such as the angle and proximity to the camera - masks, distorts or changes the way we really look. Her study highlighted that those who spent an increased number of hours on video conferencing calls had a worsened self-perception of themselves, and with it higher reported levels of depression and anxiety related symptoms. Given this trend, I feel that it is important that we take steps to offlay the potential negative effects of looking into the ‘technological mirror’ and with it protect our self-esteem.

Here Are Some Ideas to Overcome Zoom Dysmorphia:

Hide your self-view

Try to only use video conferencing programs that allow you to hide your self-view. In this way you can simulate more in person conditions allowing you to only focus on the person in front of you and not be distracted by your own self-image. Works along the same lines of the old adage, prevention is better than cure!

Play around with camera angles

It is well known that some camera angles, for example from above, allow for a more ‘flattering’ image. Looking down into a camera lens often distorts ones image while accentuating certain features. The proximity of the camera also plays a role, so this is also something that can be adjusted. The use of correct lighting, a ring light and/or high quality camera can also allow for a more realistic video image.

Limit time spent on video conferencing

Rather use other forms of communication when possible. Turn off the video function on calls where it is not needed as well as use text messaging platforms or emails.

Arm yourself with knowledge

Remind yourself of the knowledge that front facing cameras distort ones image and is not a true reflection of your appearance. Read up on the ways in which it does so, as well as be aware of any comparisons made between your perceived ‘on camera’ image and those of others presented on social media platforms which may have filters and differing angles to them. In addition, it is also important to remember that just because you might be focused on your perceived and distorted ‘flaws’, it doesn’t mean that anyone else is.

Seek professional help

Should you have any concerns that your self-esteem may have been effected in this way, you are spending more and more time concerned about your appearance, flaw seeking or notice any change in your mood or general mental wellbeing, it may help to seek the assistance of a therapist to help you navigate, understand and process it, while also providing strategies to assist you.

As argued by Dr Kourach in her study, the best way in which to fight ‘Zoom Dysmorphia’ is through awareness. It is important to realise that this is not only a real phenomenon, but you are also not alone.

By Tanya Oosthuyzen, supervised therapist at The Mental Game Clinic

References

Beesley, K. (2021), What Is "Zoom Dysmorphia" and Why Does It Hurt So Much? Retrieved from https://www.psychologytoday.com/za/blog/psychoanalysis-unplugged/202106/what-is-zoom-dysmorphia-and-why-does-it-hurt

Katwala, A. (2021). Zoom Dysmorphia Is Following People Into the Real World. Retrieved from https://www.wired.com/story/zoom-dysmorphia-the-real-world/

New research focuses on a growing pandemic problem — “zoom dysmorphia”. (2021). Retrieved from https://www.aad.org/news/new-research-focuses-on-growing-pandemic-problem-zoom-dysmorphia

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.