Welcome to our digital detoxing series! A series on how to stop addictions toFortnite,Facebook,Instagram,porn,Netflix, Youtube,Tinder… Findall the posts about digital addiction. Today, let’s talk about how to quit the mirror addiction.
- What’s the mirror addiction?
- Addiction to mirror, a “real” addiction?
- What’s considered mirror addiction
- How much mirror is too much?
- Some technology addiction facts & statistics
- Symptoms & Causes of the mirror addiction
- Why is mirror so addictive?
- Possible causes of mirror dependency
- Symptoms, Causes and Signs of mirror addiction
- Problems, impacts & bad effects of mirror
- Some benefits of mirror
- health problems
- impact on brain & mental health
- impact on relationships
- How to stop & quit your mirror addiction
- Main steps and solutions to break the mirror addiction
- Best mirror blocker apps & functionalities
- where to seek extra help?
- To Go Further
- How to help someone with mirror addiction
- Best books about technology addiction
- Research about technology addiction
What is the mirror addiction?
A mirror is a reflective surface that reflects light in such a way that it preserves much of its original quality subsequent to its contact with the mirror.
Addiction to mirror, a “real” addiction?
Officially an addiction?
First, let’s have a look to the DSM-5,the Diagnostic and Statistical Manual of Mental Disorders. Does it includes mirror addiction?
No, mirror addiction is not listed as a specific disorder in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition). However, individuals who excessively check their appearance in the mirror may be experiencing body dysmorphic disorder or obsessive-compulsive disorder, which are recognized in the DSM-5.
So what means “mirror addiction”?
Mirror addiction, also known as mirror checking or mirror obsession, is a condition where a person is excessively preoccupied with their appearance and spends a lot of time looking at themselves in the mirror. This behavior can be driven by a variety of factors, including low self-esteem, body dysmorphia, anxiety, or other mental health issues. Mirror addiction can lead to negative consequences such as social isolation, decreased productivity, and a decreased quality of life. If left untreated, it can also lead to more severe mental health issues such as depression or eating disorders. Treatment for mirror addiction may involve therapy, medication, or a combination of both.
What is considered mirror addiction?
Some common criteria that may indicate mirror addiction include:
- 1. Frequent or excessive use of mirrors for checking one’s appearance, even in situations where it is not necessary or appropriate.
- 2. Feeling a compulsive need to look at oneself in the mirror, even when feeling unhappy or dissatisfied with one’s appearance.
- 3. Spending a significant amount of time in front of the mirror, to the point of neglecting other important tasks or responsibilities.
- 4. Feeling anxious or distressed when unable to access a mirror or when mirrors are not available.
- 5. Engaging in repetitive or obsessive behaviors related to mirror use, such as constantly adjusting one’s hair or clothing.
- 6. Experiencing negative consequences in personal or professional relationships due to excessive mirror use.
It’s important to note that these criteria alone do not necessarily indicate a mirror addiction, and a formal diagnosis should be made by a qualified mental health professional.
How much mirror is too much?
Spending too much time on the mirror can be a sign of body dysmorphia, an excessive preoccupation with perceived flaws in one’s appearance. If you find yourself spending hours each day in front of the mirror, feeling anxious or distressed about your appearance, or avoiding social situations because of concerns about your appearance, it may be helpful to talk to a mental health professional. They can help you develop strategies to manage your thoughts and feelings about your body and improve your self-esteem.
Some technology addiction facts & statistics
Technology addiction is a growing concern in today’s world. Here are some statistics related to technology addiction:
- 1. According to a 2019 survey by Common Sense Media, 50% of teens feel addicted to their mobile devices.
- 2. A study conducted by the Pew Research Center found that 28% of adults in the US feel they are constantly online.
- 3. A survey conducted by the American Psychological Association found that 43% of Americans are constantly checking their electronic devices for email, texts, or social media updates.
- 4. A survey conducted by the Royal Society of Public Health in the UK found that social media is the most addictive technology, with 63% of respondents reporting that they check their social media accounts at least once a day.
- 5. In a study conducted by the University of Maryland, students were asked to give up all technology for 24 hours. Many of the participants experienced withdrawal symptoms such as anxiety, irritability, and even physical symptoms such as headaches.
- 6. A study conducted by the University of Gothenburg in Sweden found that excessive use of mobile phones can lead to sleep disorders, depression, and anxiety.
- 7. According to the World Health Organization, internet addiction disorder (IAD) is a real condition that can have serious negative consequences on an individual’s mental and physical health.
Is the mirror addiction widespread?
It is worth noting that some people may struggle with body dysmorphia or obsessive-compulsive tendencies related to their appearance, which could lead to excessive mirror use.
Additionally, some cultures or subcultures may place a higher emphasis on physical appearance, which could contribute to an increased use of mirrors. Ultimately, addiction to mirrors would need to be diagnosed and treated by a mental health professional.
Symptoms, Causes and Signs of mirror addiction
Why is mirror so addictive?
This can trigger feelings of self-awareness and self-consciousness, as well as the desire to see how we look and how we are presenting ourselves to others.
Additionally, looking at oneself in a mirror can provide a sense of control and validation over one’s appearance, which can be satisfying and addictive. Some people may also use mirrors as a tool for self-reflection and self-improvement, which can contribute to their addictive nature.
Possible causes of mirror dependency
- 1. Low self-esteem: People with low self-esteem may use mirrors to constantly check their appearance and seek validation from their physical appearance.
- 2. Body dysmorphic disorder: This is a mental health condition where a person has a distorted perception of their appearance, leading to obsessive thoughts and behaviors related to their appearance.
- 3. Social media: The constant exposure to highly edited and curated images on social media can create unrealistic beauty standards, leading people to become obsessed with their appearance and seeking validation through mirrors.
- 4. Trauma: People who have experienced trauma related to their appearance or body image may use mirrors as a way to cope with their insecurities.
- 5. Cultural and societal pressure: Societal pressure to conform to certain beauty standards can lead to mirror addiction, as individuals constantly seek to meet these standards.
Signs & Symptoms of mirror addiction
Now let’s see if you have the mirror addiction problem.
- 1. You constantly check your reflection in mirrors or other reflective surfaces.
- 2. You feel anxious or uncomfortable when you can’t see your reflection for extended periods of time.
- 3. You spend an excessive amount of time grooming and adjusting your appearance.
- 4. You are overly critical of your appearance, and frequently find flaws that others may not notice.
- 5. You feel a sense of satisfaction or validation when you receive compliments on your appearance.
- 6. You have multiple mirrors in your home, office, or other spaces you frequent.
- 7. You feel compelled to take selfies or photos of yourself frequently.
Problems, impacts & bad effects of mirror: should you quit?
What are some benefits of mirror
Mirrors have several advantages and benefits, including:
- 1. Reflection: Mirrors reflect light, which allows us to see ourselves and our surroundings. This is especially useful for personal grooming and checking our appearance before going out.
- 2. Illusion of Space: Mirrors can make a room look larger and brighter by reflecting light and creating an illusion of more space.
- 3. Décor: Mirrors can add an aesthetic appeal to a room and can be used as decorative pieces.
- 4. Safety: Mirrors can also be used for safety purposes, such as for security cameras or rearview mirrors in vehicles.
- 5. Psychological Benefits: Mirrors can have psychological benefits, such as boosting self-confidence and helping with self-exploration.
Overall, mirrors are great because they serve a variety of practical and aesthetic purposes and are essential in our daily lives.But at the opposite, what can be some mirror addiction problems addicts suffer from?
general health problems
- 1. Body image and self-esteem: Mirrors can have a significant impact on body image and self-esteem. Constantly looking at yourself in the mirror can cause you to become overly critical and obsessive about your appearance, leading to negative self-talk and potential mental health issues such as anxiety and depression.
- 2. Stress: Mirrors can also be a source of stress, particularly in situations where you are unsure about your appearance. This stress can lead to a range of physical health issues such as headaches, muscle tension, and even digestive problems.
- 3. Sleep: Having a mirror in your bedroom can interfere with your sleep as it can reflect light and disrupt your body’s natural production of melatonin, making it harder to fall asleep.
- 4. Safety: Mirrors can also pose a safety hazard, particularly if they are not securely attached to walls. Broken mirrors can cause cuts and other injuries, while larger mirrors can pose a risk of falling and causing serious harm.
- 5. Positive effects: However, mirrors can also have positive effects on your health, such as improving posture, helping with grooming, and providing motivation for fitness and health goals.
Additionally, mirrors can be helpful in identifying potential health issues like skin changes or swelling.
mirror and sleep disorder
It is possible for mirrors to contribute to sleep problems if they are positioned in a way that causes discomfort or anxiety. For example, if a mirror is placed directly across from the bed, some people may feel uneasy or self-conscious when they see their reflection while trying to fall asleep. This can lead to increased anxiety and difficulty sleeping.
Additionally, if a mirror reflects light or creates glare, it can disrupt the body’s natural sleep-wake cycle and make it harder to fall asleep or stay asleep. However, if mirrors are positioned in a way that doesn’t cause discomfort or anxiety, they are unlikely to create sleep disorders or problems.
mirror affecting your brain & mental health: bad for brain and mental health?
Some effects of mirror on your brain
The mirror itself does not have any bad effects on the brain. However, looking at oneself in the mirror for extended periods can trigger negative thoughts and emotions and lead to body dysmorphia, a condition where a person becomes obsessed with perceived flaws in their appearance, leading to low self-esteem and anxiety.
Additionally, some studies suggest that excessive mirror use can increase self-objectification, which can lead to unhealthy behaviors such as disordered eating and body dissatisfaction.
Therefore, it is important to use mirrors in moderation and seek help if you are struggling with body image issues.
Some effects of mirror on your mental health
- 1. Body Image Issues: Constantly looking in the mirror can lead to body image issues, as you may become overly critical of your appearance. This can cause low self-esteem, negative self-talk and even eating disorders.
- 2. Obsessive Behaviors: Checking your reflection multiple times a day can become an obsessive behavior, leading to anxiety and other mental health issues.
- 3. Comparison and Jealousy: Comparing yourself to others in the mirror can lead to feelings of jealousy and inadequacy, especially if you are constantly comparing yourself to unrealistic beauty standards.
- 4. Dysmorphia: Mirror gazing can also contribute to body dysmorphia, a condition where an individual becomes overly fixated on perceived flaws in their appearance, leading to intense distress and anxiety.
- 5. Depression: Constantly focusing on your appearance in the mirror can lead to negative thought patterns and contribute to depression.
- 6. Self-Objectification: Looking in the mirror can also lead to self-objectification, where you view yourself as an object to be judged based on your appearance rather than a whole person with thoughts and feelings.
- 7. Social Anxiety: Constantly checking your appearance in the mirror can also contribute to social anxiety, as you may feel self-conscious and anxious about how others perceive you.
Does mirror cause stress and anxiety?
It is possible for a mirror to cause stress or anxiety in some people. For example, individuals with body dysmorphic disorder (BDD) may experience heightened anxiety or negative self-image when looking in the mirror.
Additionally, some people may feel stressed or anxious when looking in a mirror if they are unhappy with their appearance or are experiencing other sources of stress in their life. However, for most people, mirrors are not a significant source of stress or anxiety.
Can mirror addiction lead to sadness and depression?
Yes, mirror addiction can lead to sadness and depression. People who are addicted to looking at themselves in the mirror may develop an unhealthy obsession with their appearance, which can lead to negative self-image, anxiety about their looks, and feelings of inadequacy. These feelings can eventually lead to depression, which is a serious mental health condition that can affect a person’s overall quality of life. If you or someone you know is struggling with mirror addiction and experiencing symptoms of depression, it is important to seek professional help.
Dopamine and mirror
Dopamine is a neurotransmitter that plays a key role in the brain’s reward system. When we experience something pleasurable, such as eating delicious food or engaging in enjoyable activities, dopamine is released in the brain, producing feelings of pleasure and reinforcing the behavior that led to the reward.
Mirror neurons, on the other hand, are a type of neuron in the brain that are activated both when an individual performs an action and when they observe someone else performing the same action. Mirror neurons are thought to play a role in empathy, social learning, and understanding the actions and intentions of others.
Research has suggested that dopamine may play a role in the activation of mirror neurons. When we observe someone else engaging in a rewarding behavior, such as eating delicious food, our mirror neurons may be activated, causing us to experience a similar pleasure response as if we were performing the behavior ourselves. This may be due, in part, to the release of dopamine in response to the observed behavior.
Overall, the relationship between dopamine and mirror neurons is complex and not yet fully understood. However, it is clear that both dopamine and mirror neurons play important roles in the brain’s reward system and in our ability to understand and empathize with others.
mirror effects on Focus, productivity, attention span, academic performance…
There is some evidence that mirrors can affect focus, productivity, attention span, and academic performance. Here are some examples:
– A study published in the journal Applied Cognitive Psychology found that having a mirror in the room can increase self-awareness and task performance. The researchers asked participants to complete a word search puzzle with or without a mirror in the room and found that those who had a mirror were more accurate and faster at completing the task.
– Another study published in the Journal of Environmental Psychology found that having a mirror in a workspace can increase productivity. The researchers asked participants to complete a set of tasks in a room with or without a mirror and found that those who had a mirror completed the tasks faster and with fewer errors.
– However, there is also evidence that mirrors can be distracting and affect attention span. A study published in the journal Perception found that having a mirror in a classroom can distract students and decrease their ability to focus on the teacher’s lecture.
– Finally, there is limited research on the effect of mirrors on academic performance. One study published in the Journal of Educational Psychology found that having a mirror in a testing room can increase performance on a math exam for some students but not for others.
Overall, the effect of mirrors on cognitive performance may depend on the individual and the task at hand.
A word about ADHD and mirror
There is limited research on how people with ADHD interact with mirrors. However, some studies suggest that individuals with ADHD may have difficulty with self-awareness and self-perception, which could affect how they interact with mirrors. For example, some individuals with ADHD may have difficulty recognizing their own facial expressions or body language when looking in a mirror.
Additionally, individuals with ADHD may have difficulty with impulse control, which could lead to impulsive behaviors when interacting with mirrors (such as making faces or touching their reflection).
However, it is important to note that ADHD is a complex condition that affects individuals differently, and there is no one-size-fits-all answer to how someone with ADHD may interact with a mirror.
affecting your relationships
mirror and self-esteem
Mirrors can have both positive and negative effects on self-esteem. On one hand, seeing a reflection of oneself can be a positive experience, as it can reinforce positive self-image and confidence. For example, seeing oneself looking good in an outfit or after a workout can boost self-esteem and feelings of self-worth.
On the other hand, mirrors can also have negative effects on self-esteem. Constantly obsessing over physical flaws or imperfections can lead to negative self-talk and feelings of inadequacy. Social comparison can also come into play, as individuals may compare themselves to others they see in the mirror or on social media, leading to feelings of inferiority.
Overall, it is important to have a healthy relationship with mirrors and use them as a tool for positive self-reflection rather than a source of negativity and self-criticism.
mirror addiction leads to isolation and loneliness?
Mirror addiction can indeed lead to isolation and loneliness. Mirror addiction is a compulsive behavior where the individual becomes obsessed with their appearance and spends excessive amounts of time looking at themselves in the mirror. This can lead to social isolation as the individual may prioritize their time in front of the mirror over spending time with friends and family.
Additionally, the individual may become so fixated on their appearance that they feel self-conscious and anxious in social situations, leading to further isolation and loneliness. In extreme cases, mirror addiction can develop into body dysmorphic disorder, a mental health condition where the individual becomes preoccupied with perceived flaws in their appearance, leading to significant distress and impairment in social functioning.
Effects of mirror on your relationship
- 1. Increased self-awareness: Mirrors can help individuals become more self-aware and reflective, which can lead to greater personal growth and development.
- 2. Improved communication: When used in a relationship, mirrors can help individuals communicate more effectively by providing a visual aid to help them express their emotions and thoughts.
- 3. Enhanced intimacy: Looking into each other’s eyes through a mirror can increase intimacy and emotional connection between partners.
- 4. Boosted self-confidence: Mirrors can help individuals feel more confident in themselves and their appearance, which can improve their overall self-esteem and self-worth.
- 1. Self-consciousness: Mirrors can also cause individuals to become overly self-conscious and insecure about their appearance, which can negatively impact their relationship.
- 2. Comparison: Comparing oneself to their partner or to others in the mirror can lead to feelings of jealousy and resentment in a relationship.
- 3. Distraction: Constantly checking oneself in the mirror can be a distraction from being present and connected to one’s partner, leading to a lack of emotional intimacy.
- 4. Unrealistic expectations: Mirrors can create unrealistic expectations of what one should look like or how one should behave in a relationship, which can cause disappointment and dissatisfaction.
How To Stop & quit Your mirror Addiction
Finally you think you are addicted to mirror and you are wondering how to quit it? How to break and overcome your cravings for mirror?
Here are the best solutions, steps, supports, resources and help you can get to treat your mirror addiction.
Main steps and solutions to break the mirror addiction
Here are some steps that may help in getting rid of mirror addiction:
- 1. Identify triggers: Identify what triggers you to look at yourself in the mirror excessively. Is it a particular time of day, a certain emotion, or a specific situation?
- 2. Reduce mirror time: Start by reducing the time you spend looking at yourself in the mirror. Set a timer for a certain amount of time and stick to it.
- 3. Practice self-acceptance: Learn to accept yourself as you are. Focus on your strengths and positive qualities rather than your flaws.
- 4. Seek support: Talk to a therapist or a support group to help you cope with your mirror addiction.
- 5. Distract yourself: Find other activities to distract yourself from looking in the mirror excessively, such as reading, exercising, or spending time with friends.
- 6. Practice mindfulness: Practice being present in the moment and focus on things other than your appearance.
- 7. Avoid mirrors in certain situations: Avoid mirrors in situations that trigger your mirror addiction, such as when you are feeling anxious or stressed.
Remember that getting rid of mirror addiction may take time and effort, but it is possible. Be patient with yourself and celebrate your progress along the way.
Actually, that’s what most documentation out there is about… However, quitting a digital addiction can be a bit trickier than that.
So our team, after testing many ways, designed a bulletproof way to overcome them. Here are some clear and practical steps that are very powerful to quit a digital addiction, including mirror:
1. Purge temptations: Get rid of mirror
First, cleaning your life from temptations is much easier than resisting to them. Disable or delete your mirror accounts, change the password and hide it somewhere you can’t access easily, keep your phone / computer far away… Out of sight out of mind.
Here is a video from our course the The Digital Purge. on how to add resistance to your temptations, so you become so lazy to engage with them that you give them up: