If you don’t feel the best about your appearance, you can try practicing body positivity, educate yourself about the “spotlight effect” and more. Having One of Those ‘I’m So Ugly’ Days? Read This

Conventional wisdom suggests that physical attractiveness tends to make the source of confidence a smoother path through life. This injustice can easily lead to a loss of self-confidence and self-worth if you are classified as one of the “unattractive” people.

These seven strategies can help you eliminate and resolve persistent negative or unsatisfying feelings about your appearance.

Recognize the weight of social expectations

Beauty standards set by the media are usually achieved with hours of hair and make-up artists and well-tailored clothes – not to mention a filter or an airbrush or two.


As a result, images of celebrities, models, and Instagram influencers are sometimes closer to carefully constructed fiction than reality. It’s easy to get caught up in drawing comparisons with these images. Remember, though, that without filters or hours of preparation, most of the people you see don’t always look like they do in photos.

Consider why beauty is important to you

In a society where people value your appearance, you start to fixate on what you consider wrong.

When you feel lonely or don’t fit in, you can blame your appearance.

Maybe you are worried:

  • Your facial features affect your popularity at school and at work
  • Your body size and shape lead people to treat you differently
  • You are not attractive enough to find a romantic partner or hold the interest of your current partner
  • Some people, unfortunately, make quick judgments based on appearance. It’s completely understandable to feel hurt and resentful when others dismiss you or completely ignore you. This rejection can cause lasting pain and doubt your worth, especially if it seems to happen constantly.

Seeing yourself as unattractive can lead you to pursue beauty simply to gain the social acceptance that sometimes goes hand in hand with attractiveness.

Gaining acceptance and attraction is natural, sure. But while physical appearance can play a role in attraction, it’s worth recognizing that other things matter too.

Not everyone you meet will judge you based on conventional beauty standards. Most people don’t care about your physical appearance at all. They may care more about other non-physical traits.


Body dysmorphic disorder

Body dysmorphic disorder (BDD) is a preoccupation with parts of your body that you consider ugly. You may spend a lot of time examining these “flaws” and trying to repair them, feeling stressed about them or going to extremes to hide them.

Reliable sources of BDD symptoms include:

  • low self-esteem
  • Frequent mirror checks
  • Social anxiety
  • Compulsive behaviors such as skin picking
  • BDD is relatively common. In the United States, BDD affects about 1 in 50 people. It is common for a person to develop this disorder during adolescence.

Reach out for support

Some mental health issues can affect your sense of self-esteem and affect how you see yourself, including:

Depression: Depression can include low self-esteem and feelings of worthlessness. Living with depression can make self-care difficult, which, in turn, affects how you feel about yourself.

Eating Disorders: Poor body image can also lead to eating disorders. If you’re living with an eating disorder, you may believe that other aspects of your appearance make you ugly, besides body size or weight.


Gender dysphoria: Gender dysphoria, or your awareness of a mismatch between your gender and the sex a doctor assigned you at birth, can also include self-perceptions of ugliness. Feeling forced to conform to gender expectations that don’t represent your true self can make you feel wrong like you don’t belong in your body.

A therapist can provide greater insight into potential underlying causes and provide guidance on helpful next steps when:

  • It is difficult for you to get rid of bad feelings
  • There is a fixation on certain parts of your body
  • Feelings of unattractiveness or worthlessness can have a negative impact on your life

Note the focus effect

Humans are imperfect creatures, and every last one of us has some flaws.

But, thanks to a phenomenon called the “spotlight effect,” we believe that others see our physical weaknesses, awkward moments, and common dangers more often than they actually do.

Your personal experiences and perceptions shape your daily life. You are the main character, the star player in your reality, so you tend to focus on what matters most to you. it’s OK. But remember: everyone else in the world operates the same way.

The feeling of being in the spotlight can highlight those features you consider ugly, making you feel like they’re brightly lit for anyone else who sees them. As a result, you have a bad breakout, a bad hair day, or an ill-fitting work uniform that leaves you feeling down.

However, it helps to remember that most people you meet don’t pay much attention to you. Most of the time, they pay more attention to themselves than to your appearance – even when you are extremely conscious of your appearance.


Plant the seeds of self-compassion

When you don’t like yourself, you may feel more self-conscious about your appearance—but not because you’re “ugly.”

Instead, practicing self-care routines that make you feel good about yourself will make self-loathing difficult.

And when you doubt your self-worth, people can pick up on that dissatisfaction and unhappiness faster than they notice your physical appearance.

But unless you accept yourself with love, kindness and compassion, no matter what you look like, this belief cannot take root.

You can nurture and cultivate self-compassion by:

  • Learning to respect your boundaries and emotional needs
  • Working to understand and regulate your emotions
  • Instead of negative self-talk, treat yourself with the kindness you offer to friends and loved ones.
  • Identifying yourself as a person of unique value
  • Avoid comparisons

Practice body neutrality

Body neutrality provides a more realistic (and helpful) mindset.

In short, body neutrality represents a change in topic. You can’t always change your body or other aspects of your appearance: eye shape, cellulite, bald spots, acne, and rosacea.

You may not find these things conventionally attractive, but they don’t stop you from using your body to move, work, play, or simply live.

Body mediocrity helps you learn to appreciate what your body can do, not how it looks. It emphasizes one key point: You don’t have to love your body or physical characteristics to find fulfillment and joy.

Instead, you can accept those traits as they are and move on.

Consider some specific differences

It’s not uncommon to feel ugly when you don’t like some aspect of your appearance. Maybe you know you want to update your wardrobe or change your hairstyle, but you have no idea where to start.


There’s nothing wrong with wanting a new look, and the Internet has made it easy to experiment with changes at low cost. Even if you don’t have a highly tuned fashion sense or knack for hair and skin care, a quick Google search will lead you to countless free tutorials where you can explore changes you can make without consulting a stylist.

Simple changes that reflect your natural features can promote body positivity while boosting self-confidence and helping you see yourself in a completely different light.

You can, for example:

  • Choose clothes that feel good on your body
  • Find a hairstyle that suits your face structure and hair type
  • Experiment with skincare and beauty products to find the ones that work best for your skin type
  • Some people find that body modifications, such as piercings and tattoos, provide a form of personal expression that promotes self-confidence and self-acceptance.

Remember: It never hurts to make sure you’re only making the changes you really want — not changing your appearance to meet someone else’s standards.

The bottom line

The idea of “ugliness” reflects the misconception that your body is useful to others. In reality, how you look does not define you. Even romantic attraction depends on more than looks.


Greater recognition of body neutrality and related concepts helps highlight one key truth: Your body doesn’t have to find a certain way for you to experience love, happiness, and joy.

You have to think about happiness and dedication. You have to be greedy in every way to succeed. So I think you have to make sacrifices for this. Below is a series of articles that I posted earlier about this.

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