i used to have this, dr richards did too and so have many other people that went through the program. there is nothing fundamentally wrong with you, and this problem can be dealt with. most importantly, dont drive yourself crazy over this.
I try to say something positive about myself but it doesnt feel right.
i doesnt need to right away. your brain firmly believes that your looks are terrible, so telling it the opposite once or twice wont make it go away. you need to persisently tell and repeat to yourself that you look ok or even good(start at “possibly ok”, or “maybe not that bad” and then move up, not all in one day of course. if you havent read the “turning the tables on ants” handouts, this is where the process is described in detail). dont get discouraged if your feeling doesnt change, or you feel like a liar when you tell these things to yourself, just keep going.
hold on to any information that contradicts this negative view of yourself and repeat it to yourself. if anyone told you that you look not that bad/ok/decent/good thats good, if you have instances of a member of your prefered gender indicating interest, thats even better. find something that you don’t hate about the way you look. try to like something about yourself and focus on it.
this can and will go away when you do the therapy persistenly and apply the methods on the problem (meaning that you see these thoughts for what they are - ants). don’t give up, you might be suprised how much your perception can change.