Are you annoyed by the way you look in photos? This dermatologist’s advice can help.

Have you ever gotten ready for a night out and liked what you saw in the mirror, only to be discouraged by a photo taken of you shortly after? Unflattering photos can be a drain on your self-confidence.

A simple analogy – courtesy of a Bay Area cosmetic dermatologist Doctor Samantha Ellis — can help you reframe negative thoughts about how you come across in photos. She posted a video on her Instagram in June about a memorable piece of advice she once received from a mentor of hers.

The analogy “has really changed the way I look at photography of myself, because I generally don’t like the way I look in photos,” Ellis says in the video“And it has also changed the way I talk to my patients as a cosmetic dermatologist, because I have a lot of patients who are beautiful and they come in for cosmetic procedures just because they don’t like the way they look in a photo.”

This is what her mentor said:

Think of all the beautiful sunsets you’ve ever seen in your life. And then you go and take a picture of it, and you look at the picture and you think, “Ugh, this picture doesn’t do this sunset justice.” You are the sunset. You are beautiful. And just because the picture doesn’t do you justice, doesn’t change that.

The video has been viewed over 22 million times, has hundreds of thousands of likes, and has thousands of comments from people thanking Ellis for this perspective, so if you consider yourself unphotogenic, you’re definitely not alone.

Elisa Martinez — a psychotherapist in Aromas, Calif., who specializes in self-esteem — said it’s pretty common for people to not like how they look in photos, “especially with the rise of social media and the emphasis on presenting our ‘best selves’ to the world.”

“Common complaints I hear are, ‘I look so old!’ or ‘I’m too fat’ — perceptions that are largely rooted in ageist, fat-phobic societal beauty standards, and other things,” she told HuffPost.

“Some complaints focus on specific physical characteristics – think of a crooked nose, skin discoloration, etc. – which in reality are usually not experienced as negative by outsiders.”

If you don’t like the way you look in photos, part of the reason could be the “mere exposure effect“, said Martínez, referring to our tendency to develop a preference for things we are more familiar with.

“While we are used to seeing ourselves in the mirror, photos are less familiar to us. As a result, there can be a big difference between how we think we look – based on the mirror – and how photos portray us,” she explains.

“Seeing photos of ourselves can be unsettling, as we see the unknown side of our reflection. This can lead us to dislike the way we look in photos, as ‘unfamiliarity’ equates to ‘less attractive’.”

When asked about the analogy with the sunset in Ellis’ video, Martínez said she thinks it can help people be less self-critical about how they look in photos.

“It’s a fact that smartphone camera lenses often distort facial features, making some parts look smaller, wider, etc. than they actually are,” she explained. “Similarly, the angles or lighting captured by cameras can result in images that aren’t necessarily a true reflection of what you look like.”

That said, Martínez believes this analogy may be a “tougher sell” for people who are highly critical of how they look in photos, because the “deep emotional attachment people have to their self-image” makes it difficult to view their photos objectively, she said.

“For this reason, seeing a photo of yourself is much more emotionally charged than seeing a photo of a sunset or an object,” Martínez said.Confirmation bias may make it harder for those who believe that ‘I look terrible in photos’ to accept the positive message of the sunset analogy as true.”

The well-known saying “the whole is greater than the sum of its parts” applies here, says Martínez.

“A one-dimensional photo cannot capture a fully three-dimensional you, and your overall appearance is the result of a complex, nuanced combination of all of your features – not just one or two that you find undesirable,” she added.

Reducing the amount of time you spend on social media can help you feel less judgmental about how you look in photos. And it can lead to improved self-confidence and body image in generalas recent research shows.

“It’s easier said than done, but being mindful and selective about the amount and type of social media you consume can make a huge difference in how you feel about yourself,” Martínez said.

And keep in mind that many of the images you see on social media are edited, sometimes so heavyIf you’ve ever seen those before-and-after Photoshop images of celebrities, you know there’s a “sometimes drastic difference between the images on social media and the images in real life,” Martínez says.

Take some time to think about traits and qualities about yourself that you value, so you can “train” your brain to broaden your focus to the positives, not just the negatives, Martínez says.

Also keep in mind that small adjustments to camera angle, lighting, and posing can make a big difference in how you come across in photos.

“Experiment with the photos that make you feel more comfortable with your appearance, but know that even these photos can’t perfectly capture the sunset that is you,” Martínez says.

And consider the huge role unattainable beauty ideals play in the way we see ourselves, in photos and otherwise.

“By zooming out and taking a meta-look at culture at large – and how fickle, fickle, and downright unrealistic beauty ideals are – we can adopt a kinder attitude toward ourselves and others,” Martínez said.

If you suffer from significant and pervasive need about your physical appearance and perceived flaws, know that this may indicate a mental health condition, such as body dysmorphic disorderMartinez noted.

“If your concerns about your appearance in photos are accompanied by very low self-esteem, anxiety, depression, or other serious mood swings, you may benefit from support from a licensed mental health professional who can accurately diagnose these issues and provide specialized treatment,” Martínez says.