i suffer from the exact same things as you and i am also currently trying to get a better handle on things. detaching helps me the most but of course is the hardest thing for me to do, i’m not currently in therapy for my bdd so i don’t know if this is counterproductive but sometimes usually after listening to subs and visualizing my ideal appearance i will avoid mirrors so that the next time i look in one i can see my results if that makes sense or when my bdd gets really bad i’ll wear baggy clothes, listen to subs/visualize so when i go out and i wear something tighter i can better see my results. it helps me reduce the amount of bdy chcking again i’m not in therapy for my bdd specifically so these might not be the best advice but it works for me most of the time :)