If youve ever struggled with body image or wished you could change specific things about your appearance, youve probably heard someone say, Its only a big deal to you, no one else notices!

Often, thats true, but just as often its unhelpful we care what other people think, sure, but these issues are rooted in the way we view ourselves. Thats why the issue is also playing out during COVID-19 quarantine: Were all staying home and out of sight of other people, and yet for many, body dysmorphia and body dissatisfaction are more intense than ever.

However, theres no need to let these feelings swirl around in your head unchecked. Heres why you may be experiencing this issue, plus some expert advice on how to manage feelings of body dysmorphia amid everything happening right now:

First, know that body dysmorphia exists on a spectrum, and low levels of it are common.

If youve never heard the term body dysmorphia, heres a quick explainer: Body dysmorphia is essentially the intense preoccupation with some perceived flaw in physical appearance thats either small or not even observable to others, said Jenny Weinar , a Philadelphia-based psychotherapist and director of Home Body Therapy .

The flaw might be a small one you believe is much more noticeable than it is, or something that isnt actually there at all. It could be a fixation on the skin, asymmetry in the face or body, obsession with proportions or musculature, or something like that. Or, it could be weight- or size-related, Weinar said.

Ideally, none of us would have these negative feelings about our bodies, but low-level body dysmorphia is common.

Many folks may feel dissatisfied with some aspects of their body, but the amount of distress or preoccupation related to those thoughts varies considerably from person to person, said Becca Eckstein , a licensed psychotherapist and the executive director of Veritas Collaboratives Adult Hospital in Durham, North Carolina.

People who have eating disorders often experience extreme body dysmorphia, typically related to size and weight. And body dysmorphic disorder (BDD) is a separate diagnosis that exists on the OCD spectrum, characterized by body dysmorphia so intense that it causes severe distress and interferes with daily life without eating disorder behaviors.

Anyone who suspects they have an eating disorder or BDD or if their issues with their body are intensely interrupting their daily life should seek help from a licensed therapist who specializes in treating the relevant disorder.

A crisis can trigger body dysmorphia, even if you dont have BDD or an eating disorder.

Just like there are traits of subclinical anxiety or depression, people can experience body dysmorphia, body distress, that doesnt meet the diagnostic criteria, Eckstein said.

Right now, that body distress could be exacerbated because anxiety in general is so high for folks, and there are certainly additional stressors at play, like fear and uncertainty over whats happening in the world, adjusting to a new routine, and not having a clear delineation between work and home, Eckstein continued.

Were sitting dead center in the middle of a crisis and traumatic event, added Ebony Butler , an Austin, Texas-based licensed psychologist and food relationship strategist.

Whats happening is completely out of our control, so we naturally turn our anxieties about it around on ourselves. If there was already some pre-existing issue with appearance, weight or body, then that might be the thing that consumes you, Butler said. Its something you think you have most control over even if you dont so you rush towards it.