Why Am I So Ugly? How to Deal With Negative Self-Talk

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06 February 2024

8 Mins

In today’s time, where societal standards often determine beauty norms, it's common to struggle with negative self-perception and wonder, "Why am I so ugly?" However, this assumption is not actually true.

The popularity of filtered images, heavy makeup, and constant pressure to meet certain beauty standards can lead to negative feelings about your looks. This internal thought, known as negative self-talk, can affect your self-esteem and mental health.

To achieve self-acceptance, it is important to understand that an ideal appearance hides the uniqueness and natural beauty in you. Therefore, this blog will provide you with practical tips and insights to deal with negative self-talk, and self-doubt, along with building a mindset that encourages self-acceptance.

Reasons You Have the Thought “Why Am I So Ugly?

If you are having thoughts like "Why do I feel ugly?" Remember, these thoughts can stem from various factors, and you have to understand that they are subjective and not a reality.

Here are some possible reasons why you might have such thoughts:

1. Social comparison

When you find yourself scrolling through social media, it's easy to compare your life and appearance to others. Usually, social media displays the best moments, which creates an uneven and idealized perspective. This constant comparison can lead to feelings of ugliness and provoke the thought, "Why am I so ugly?"

2. Media influence

The media bombards you with images of a particular standard of beauty, often unrealistic and unattainable. Advertisements and entertainment can set a narrow definition of attractiveness, and by regularly consuming this content, you may start questioning your appearance against these artificial standards.

3. Low self-esteem

If you've had experiences that contributed to low self-esteem, such as past criticism or trauma, it can significantly impact the way you perceive yourself. Negative self-image often goes back to these emotional experiences.

4. Peer pressure

Especially during adolescence, the desire to fit in and be accepted is strong. The pressure to meet beauty standards can make you hyper-aware of your appearance, triggering negative self-perception and the thought that “I feel ugly”.

There can be many reasons of you feeling ugly; talk to a professional expert and get to the bottom of it for free.

5. Mental health

Conditions like depression, anxiety, or body dysmorphic disorder can misinterpret your self-perception. These mental health challenges may amplify negative thoughts about your appearance, making it crucial to seek professional help.

6. Personal experiences

If you've faced negative comments or experiences related to your appearance, such as bullying or harsh criticism, these memories can stay with you and contribute to the thought, "Why am I so ugly?"

7. Cultural influences

Cultural standards of beauty vary widely, and feeling out of sync with these norms can result in feelings of I am ugly. To counteract these thoughts, you need to understand and appreciate diverse forms and definitions of beauty.

8. Perfectionism

Setting unrealistically high standards for your appearance can lead to constant dissatisfaction. Accept that perfection is unattainable and appreciate your unique qualities to combat negative self-perception.

How to Deal With the Thought “Why Am I So Ugly?”

Dealing with the thought, "Why am I so ugly?" can be intimidating, but there are constructive ways to address and overcome these negative feelings about your appearance and personality. Here are some strategies to help you manage these thoughts:

1. Practice self-compassion

It’s true that everyone has insecurities and imperfections, which is why you need to treat yourself with kindness and understanding, along with accepting your unique beauty. In order to challenge negative thoughts, ask yourself if you would speak to a friend in the same way as you are talking about yourself. No, right? So, be as kind to yourself as you would be to others.

2. Challenge negative self-talk

Notice and question negative thoughts about how you look. Check if there's real proof for these thoughts or if they're just assumptions. Replace these negative thoughts with positive words. Focus on what you're good at and the things you've achieved instead of thinking about your flaws.

3. Cultivate positive body image

Shift your focus from external appearance to your health and mental peace. Stop thinking only about how you look and appreciate your body for its capabilities, health, and the experiences it gives you. Keep yourself engaged in activities that promote a positive body image, such as exercise, self-care, and activities that make you feel good about yourself.

4. Limit social media exposure

Reduce the time spent on social media, as it promotes unrealistic beauty standards. Remember that people typically share the best aspects of their lives, making things look better than they really are. If certain accounts make you feel bad about yourself, unfollow them and create a more positive online environment.

5. Seek support

Share your feelings with trusted friends, family, or a mental health professional. Sharing your thoughts can help you see things differently and give you emotional support. Surround yourself with positive people who uplift and support you, rather than those who make you feel worse.

6. Focus on what you can control

To overcome the feeling of I'm ugly, concentrate on aspects of your life that you can control, such as personal growth, hobbies, and positive relationships. Also, redirect your energy toward things that bring you joy and fulfillment.

7. Set realistic expectations

Accept that nobody is perfect and that everyone has unique qualities. This will push you to embrace your individuality and understand that beauty comes in various forms. Avoid striving for an unrealistic standard of perfection and appreciate the diversity of human appearances.

8. Seek help

If negative thoughts persist and significantly impact your mental health, consider seeking the guidance of a mental health professional. They can provide specialized support and strategies to address underlying issues.

When to Seek Professional Support

To address the impact of negative self-talk on your health early, knowing when to seek professional help is an important step to take. When these inner feelings begin to impact your daily life, affect your relationships, or interfere with your ability to engage with others, it is time to consider professional help.

Professional support comes in a variety of forms, but two therapeutic approaches that have proven highly beneficial for addressing negative self-talk are cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT). These therapies will help you identify and overcome negative thoughts, promote self-awareness, and practice mindfulness during your healing journey.

Understand the reason why you feel ugly with renowned experts for free.

How Can Now&Me Help?

If you are struggling with feelings of I am ugly or negative self-perception, Now&Me can be a valuable help in your journey toward self-discovery and self-acceptance.

Our platform provides a safe and supportive space where you can tackle the challenges of feeling ugly and connect with trained therapists around the clock. At Now&Me, access to professional support is made easy, with affordable rates starting at just Rs 30/-.

Beyond one-on-one therapy sessions, Now&Me offers a range of self-help resources designed to empower you in your healing journey. Whether you prefer articles, forums, or guided exercises, our platform offers a variety of tools to aid your exploration and growth.

What sets Now&Me apart is the community it has. By joining our platform, you gain access to a supportive community where you can freely express your thoughts and feelings.

Through conversations with trained therapists, self-help resources, and a supportive community, Now&Me provides a comprehensive approach to your journey toward overcoming thoughts that “I feel ugly” and building a positive self-image. Download the Now&Me app and take the first step toward self-discovery.


  1. Sociocultural attitudes towards appearance, self-esteem and symptoms of body-dysmorphic disorders among young adults. Int J Environ Res Public Health. 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6862198/

  2. You and I Both: Self-Compassion Reduces Self–Other Differences in Evaluation of Showing Vulnerability. Pers Soc Psychol Bull. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9178778/

  3. Body image distortion. StatPearls. 2022. https://www.ncbi.nlm.nih.gov/books/NBK546582/

  4. Subjectivity and complexity of facial attractiveness. Sci Rep. 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557895/

Now&Me articles are written by experienced mental health contributors and are purely based on scientific research and evidence-based practices, which are thoroughly reviewed by experts, including therapists and psychologists with various specialties, to ensure accuracy and alignment with current industry standards.

However, it is important to note that the information provided is not a substitute for professional medical advice, diagnosis, or treatment. Individual circumstances vary, and it is advisable to consult with a qualified mental health professional for personalized advice and guidance.


You may be feeling I am ugly because of pressures from society, comparing yourself to standards that are not realistic, negative past experiences, or absorbing judgments from others. However, keep in mind that beauty is subjective and has many forms, which means each one of us is beautiful in our own way.

To deal with why I feel ugly, challenge those negative thoughts, practice self-compassion, self-love and acceptance, and engage in activities that promote a positive self-image. Seek support from friends, family, or professionals to tackle these feelings and build a healthier mindset.

Negative self-perception can be influenced by social comparisons, media standards, personal experiences, or mental health factors. Identify the root causes and work on challenging those negative thoughts to reshape your perspective.

Avoid comparing yourself unfavorably to others because everyone has unique qualities, and external appearances don't define worth. Instead, focus on your individual strengths and cultivate self-appreciation.

Understand that perceptions of beauty are subjective. Others may see qualities in you that you don't recognize. People's judgments are influenced by their own perspectives, so value your self-perception over external opinions.

Shift your focus from external appearance to your wellbeing, personal growth, and positive experiences. If negative feelings still persist, you need to seek professional support. Moreover, it is also important to realise that no one is actually ugly; everyone has their own unique beauty, which they must cherish.

Reject the idea of a universal standard for beauty. Try and practice loving your unique features and qualities that make you who you are. Surround yourself with positive people and engage in activities that boost your self-esteem.

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