How To Use A Thought Record To Help You With Body Dysmorphic Disorder (BDD)

How can a thought record help me with BDD?

Keeping a thought record or journal is a way of tracking thoughts in BDD. And one of the ways this really helps people, is that it helps them take a step back and observe their thoughts. Which is the very first step in even being able to change them. It's just identifying, oh I'm having a thought about something, rather than it being a reality. And with the idea, just because you think something, doesn't mean that it's so. And by doing it everyday, and by recording them, by actually writing them down. It's reinforcing that these are thoughts, thoughts aren't necessarily reality, I'm observing them. And then I'm going to decide whether they are rational or not.