What is Ugly Duckling Syndrome? 11 Signs to Look Out For

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Discover the major side effects of ugly duckling syndrome

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What is ugly duckling syndrome?

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Signs of Ugly Duckling Syndrome

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How to Overcome Ugly Duckling Syndrome

You may have seen the term “ugly duckling syndrome” floating around social media, but what exactly is it? Luckily, it’s not a real medical condition that you need to worry about, but there are a few “symptoms” you may find extremely relatable. In this article, we’ll teach you everything you need to know about ugly duckling syndrome, including the signs that you have it and how to overcome it.

Things You Should Know

Ugly duckling syndrome refers to the various issues people experience if they grow up physically unattractive but become conventionally attractive later on.
If you have ugly duckling syndrome, you might be super self-conscious about your appearance or feel uncomfortable when people give you attention.
To overcome ugly duckling syndrome, write down what you love about yourself and work on being more receptive to compliments.

Section 1 of 3:

What is ugly duckling syndrome?

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Ugly duckling syndrome refers to the experience of becoming physically attractive later in life. In other words, ugly duckling syndrome describes the effects of having a “glow up,” or dramatic physical transformation. People with ugly duckling syndrome weren’t considered “hot” growing up, so being viewed as conventionally attractive later on is difficult to process. They often have a unique experience of being treated differently based on their appearance.^{[1]XResearch source}
- Ugly duckling syndrome is based on the children’s story by Hans Christian Anderson. In the story, a young duckling is cast out by his family because he doesn’t look or act like them; when he finally embraces himself, he finds a group of swans that accept him (and realizes he was a swan all along).

Section 2 of 3:

Signs of Ugly Duckling Syndrome

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You may have low self-esteem. The most common sign of ugly duckling syndrome is experiencing issues with self-image and self-worth. You might focus on your appearance more than others, cringe every time you hear a compliment, or even question (or distrust) people who consider you beautiful or handsome.^{[2]XResearch source}
- This is especially common for people who grew up without receiving any validation from their parents, peers, or crushes.
- People with particularly low self-esteem may believe the other person is making fun of them and jokingly giving them a compliment.
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You could be super self-conscious about your appearance. If you have ugly duckling syndrome, your idea of attractiveness could be more closely tied to your physical appearance. Since you have first-hand experience regarding the importance of looks in society, you might spend more time (and money) trying to make yourself appear more attractive, or compare your looks to other people often.^{[3]XResearch source}
- In some cases, people who are extremely self-conscious develop spotlight syndrome—the tendency to believe other people are constantly staring at them and judging them.^{[4]XResearch source}
Do you immediately look away when you make eye contact with someone? Or, do you look behind to see who they could be staring at? If you get weirded out every time someone checks you out, it could be a sign that you have ugly duckling syndrome. Instead of assuming something’s wrong with you, try to interpret it as a compliment!^{[5]XResearch source}
Along with misinterpreting stares, you might have difficulty picking up on social cues if you have ugly duckling syndrome. Maybe your friend tells you that someone was trying to make a move on you (when you thought it was just a friendly conversation). Or, maybe you’re shocked when someone buys you a drink at the bar. Your immediate instinct is to assume other people view you in a platonic way.
Another common sign of ugly duckling syndrome is being extra friendly to people who aren’t conventionally attractive. Since you know exactly how it feels to be judged based on your appearance, you feel sympathy toward others who are going through the same experience. You might give them an extra smile or “thank you” after speaking to them, or shoot them a random compliment.^{[6]XResearch source}
If you grew up as an “ugly duckling,” you probably have a solid circle of friends (and an amazing personality). Since kids weren’t going to be your friend based on your appearance, you had to work on yourself to develop inner beauty. Most people with ugly duckling syndrome value personality over attractiveness—at least when it comes to finding friends and partners.^{[7]XResearch source}
If you have ugly duckling syndrome, you might be more inclined to defend others who are being bullied due to their appearance. Since you understand how it feels to be considered unattractive, you want to protect them as much as possible—you’re not afraid to speak up on their behalf, and confront a stranger over a rude comment, gesture, or glance!^{[8]XResearch source}
Growing up, you probably weren’t handed anything for free based on your looks, which means you had to find other ways to get by in life. If you have ugly duckling syndrome, you might be more creative, hard-working, or emotionally intelligent than some of your conventionally attractive peers, which could translate into greater financial success in some cases.^{[9]XResearch source}
When you suddenly become “hot,” the dating pool expands dramatically and getting attention from others can become addicting. If you have ugly duckling syndrome, you might find it hard to say no to sex and dates because it makes you feel desired—an experience you missed out on earlier in life.
Along with craving validation from others, some “ugly ducklings" become people pleasers later on in life. If you never (or rarely) received compliments about your appearance as a child, you might develop an intense desire to be liked by others—to the point where you tolerate unhealthy behavior.
In some cases, people with ugly duckling syndrome question whether people actually like them, especially since they didn’t receive much attention or affection growing up. They might have trouble being vulnerable around people (due to trust issues or a fear of being judged), making it more difficult to build meaningful connections.

Section 3 of 3:

How to Overcome Ugly Duckling Syndrome

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Boost your self-confidence. Instead of questioning why people find you attractive, try to stop caring about other people’s opinions. Build positivity about yourself so you won’t have to rely on anyone else to feel worthy and beautiful.^{[10]XResearch source}
- Every day, write down 5 things that you love about yourself and repeat them out loud. By embracing your admirable qualities, you might begin to see yourself in a more positive light and improve your self-esteem.
- Focus on yourself before others and practice self-care. Take a relaxing bath, wear what makes you feel good, and give yourself credit for the little things (like making your bed or doing the laundry).
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Learn how to accept a compliment. Although accepting a compliment can feel weird at first, try to see yourself from an outside perspective so you can be more receptive to compliments. Even if you find it hard to believe you’re attractive, reflect on other people’s compliments and make a conscious effort to minimize negative thoughts about yourself.^{[11]XResearch source}
- For example, if you start to question how someone would find you “hot,” challenge those negative thoughts by acknowledging your favorite quality about yourself (even if it doesn’t relate to your appearance).
- If you’re struggling to respond to a compliment, start small. Say a simple “Thank you” or “I appreciate that,” instead of refusing or downplaying someone’s admiration for you.
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Become the best version of yourself. Since looks don’t last forever, make sure you’re happy with who you are—outside of your appearance. Although you probably have an amazing personality, it never hurts to be more kind and compassionate toward others. Work on becoming the best version of yourself to help you alleviate feelings of being unworthy or unlovable.^{[12]XTrustworthy SourceGreater Good MagazineJournal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier livingGo to source}
- If you don’t know where to start, consider volunteering, running an errand for your friend, or writing a sweet letter to your mom. Helping others can make you feel better about yourself to help you overcome ugly duckling syndrome.
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Work on maintaining healthy relationships. While it’s perfectly normal to want to be liked by other people, you can still protect your well-being and foster deep connections with them. To break free from any people-pleasing tendencies, identify who makes you feel stressed or drained, and clearly establish boundaries with them—the more precise your boundaries are, the better.^{[13]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- For example, if your partner keeps kissing you in public and you’re not comfortable with PDA, communicate that you wish to keep those moments private.
- Remember that you don’t need to provide an apology or explanation for saying “No.” Someone who truly cares about you will respect your boundaries, even if they don’t fully understand or agree with them.
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Get vulnerable. If you struggle to open up to other people, it might be fueling your insecurities or unhealthy behavior. Instead of trying to maintain a perfect image of yourself, accept and embrace your emotions, and work on expressing how you feel.^{[14]XResearch source}
- To be more vulnerable in your relationships, start off by sharing something small, such as a worry you have about your job or one of your childhood dreams.
- Even if you grew up as an “ugly duckling,” remember that your previous experiences don’t define you. Try to let go of the past so you can open up and build meaningful connections with people in the present—there are so many people who want to be your friend and who will love you for who you are!