Why Summer Can Trigger Body Image Struggles
Summer often brings a unique set of experiences, such as wearing bathing suits, posting on social media, attending family gatherings, and going on trips, all of which can intensify body image concerns for many people.
These situations place added attention on appearance, often in ways that feel more public and exposed. Here’s how they can affect body image, and why it’s important to know that these feelings are common and valid.
Why Summer Intensifies Body Image Concerns
- Bathing Suits and Revealing Clothing: Summer attire often involves more skin exposure through bathing suits, shorts, tank tops, and dresses. These pieces of clothing can often make people feel uncomfortable and vulnerable, especially in a culture where certain body types are praised and idealized, while others are not. When more of your body is visible to others, it’s common to feel like you’re being judged, or to come hyperactive over your perceived flaws.
- Social Gatherings: Summer brings barbeques, reunions, holidays, and other gatherings where relatives, colleagues, or friends may feel inclined to comment on your appearance, “You’ve gained/lost weight!” or “Are you sure you’re going to eat that?” Even though often well-intended, these comments can be extremely hurtful, leading to reinforcing negative self-image.
- Vacations and Disrupted Routines: Vacations can disrupt routines around movement and self-care routines, food including intake, timing of meals, availability of food, etc. This shift can trigger anxiety about body image or lead to feelings of confusion, unfamiliarity, and guilt.
- Social Media and Comparison Culture: Vacations and warm-weather activities are frequently shared on social media platforms. All over social media, we now see photos from pools, beach trips, and summer body posts. Scrolling through curated images of “seemingly perfect” bodies can trigger comparisons and feelings of inadequacy. We have to keep in mind that these posts rarely reflect reality.
Normalize These Feelings
You’re not alone in feeling anxious about the summer time. Many people experienced heightened body image concerns during this season, and it’s completely normal. During the summer time, there’s always a focus on appearance, which can lead anyone to feel vulnerable and exposed, self-conscious, or pressured to look a certain way. These feelings don’t mean that you’re weak or overly obsessed with your appearance. These feelings reflect the very real impact of cultural messages and social expectations.
Common Summer Triggers & How to Prepare
Bathing Suits & Revealing Clothes
Trigger: Wearing swimsuits or summer outfits can easily bring up insecurity, comparison, or fear of judgment.
How to Prepare:
- Choose clothes that make you feel comfortable and confident
- Practice positive affirmations or body-neutral self-talk daily
Social Media & Comparison
Trigger: Seeing photos of other vacations or swimsuits can lead to negative self-talk or comparison.
How to Prepare:
- Mute or unfollow accounts that trigger insecure feelings
- Take intentional breaks from social media when needed
- Set social media timers on your phone to set a limit on usage every day
- Follow body-neutral accounts that promote self-acceptance and diverse bodies
Family Gatherings & Body Talk
Trigger: Relatives may make comments about your appearance, weight, or food choices.
How to Prepare:
- Set boundaries ahead of time or have responses ready (e.g., “I’m not discussing my body today”, “It’s my plate and my business”,” Thanks for your concern, but I’m actually working on healthy my relationship with food and body right now.”)
- Redirect conversations toward meaningful topics or shared memories
- Seek out allies at gatherings who respect your boundaries and support you
Vacations & Routine Changes
Trigger: Disrupted routines, new foods, and less structure can lead to anxiety about body changes.
How to Prepare:
- Focus on the joy and experiences of the trip, not how your body looks in photos.
- Practice positive self-talk when guilt or negative thoughts arise.
- Allow yourself more flexibility, as movement and nourishment are meant to be intuitive and enjoyable, not rigid and bureaucratic
The Swimsuit Struggle
Tips for Selecting Comfortable Swimwear
Finding swimwear that feels good starts with prioritizing your comfort, not external approval.
- Shop with curiosity, not criticism: Try different styles and cuts to see what feels best on your body now, not what you think you should wear.
- Size up if needed: Swimwear sizing is inconsistent. Wearing what fits comfortably and not focusing on what the tag says can make a big difference in how you feel. It’s also common to have a different size top and bottom when choosing a two-piece. Try not to overthink it!
- Fit matters more than trends: Look for swimsuits that support your body and make you feel secure. Some cuts can offer more coverage, like high-waisted bottoms, built-in bras, or tankini tops.
- Color and style matter: Choose patterns and colors that you genuinely like & feel good in, don’t opt for what’s “slimming” or “trendy”.
Addressing Negative Self-Talk
It’s common for negative thoughts to arise when wearing less clothing or seeing others’ bodies, but you don’t have to give in to those thoughts.
- Notice your inner critic: Awareness is the first step. “I hate how I look” can be paused and questioned.
- Challenge and reframe: Replace critical thoughts with compassionate truths. Try telling yourself:
- “My body is not a problem”
- “This is just a thought, not a fact”
- “I deserve to enjoy myself exactly as I am”
- Speak to yourself like a friend: You wouldn’t say these things to someone else, so offer yourself the same kindness and patience.
Practicing Body Neutrality
Body neutrality is about shifting focus from how your body looks to what your body allows you to do and the experience.
- Wear what feels good, not what’s the most “flattering”: Prioritize what you like, which will help with physical and emotional ease.
- Stop body checking in the mirror: Constantly analyzing your reflection reinforces appearance-focused thinking.
- Emphasize function over appearance: Instead of “I don’t like my stomach,” try “this body lets me swim, laugh, and rest”
Let your body be: You don’t need to love your body every day to respect it. Acceptance can exist without constant positivity.
Reframing Food & Eating During Vacation
Vacations are a chance to unwind, not just your routine but also your mindset around food. Letting go of strict rules doesn’t mean you’re giving up on feeling good and eating healthy. It means being able to enjoy food with freedom while still taking care of yourself and being mindful of your choices.
Instead of thinking in terms of good or bad foods, try asking yourself what sounds satisfying and how it might make you feel physically and mentally afterwards. That small mindset shift can ease guilt and help you stay in tune with what your body actually needs.
A little structure can still help you in alignment with your goals. Things like including a mix of foods at meals, maybe simply by trying to have a colorful plate, staying hydrated, and checking in with your hunger and fullness can help you feel your best. You might enjoy a sweet pastry in the morning and still crave something with protein and vegetables later in the day. You can have a cocktail by the pool while also being mindful to stay hydrated.
What matters the most is being mindful rather than trying to be perfect. Begin to notice what feels good in your body, what gives you energy, and what brings you joy. Food is part of the experience and something meant to be enjoyed, not stressed over. You deserve to enjoy your vacation without guilt. It is not about eating perfectly. It is about staying connected to yourself and making choices that feel good both physically and emotionally.
Managing Anxiety Before Events
It’s completely valid to feel some anxiety in the days leading up to events or vacations. Changes in routine, travel, or social situations can activate your nervous system in ways that feel overwhelming. The goal isn’t to eliminate anxiety, but to have simple, effective tools to help make it feel more manageable.
- Start with the breath. Slow, intentional breathing can help shift your body out of a stress response. Try inhaling through your nose for a count of four, holding for four, and exhaling through your mouth for six. Repeating this cycle a few times can promote a sense of calm and stability.
- Affirmations can also support emotional regulation. Phrases like “I’m allowed to feel this way, and “I can support myself through it,” or “I am grounded and capable” can help reframe anxious thoughts and promote a sense of safety.
- Movement is another effective tool. Gentle stretching, walking, or light activity can help release nervous energy and reconnect you with your body. After moving, try doing a full body scan and begin to notice the muscle groups you’ve worked, feel the lengthening in your arms and legs, and appreciate the simple gift of movement. Just a few minutes of gentle activity or mindful awareness can create a meaningful shift in how you feel both physically and mentally.
These practices don’t have to be lengthy and don’t have to be complicated. With consistency, small moments of grounding can make a meaningful difference in how you approach events with more clarity and ease.
The Difference Between Body Positivity & Body Neutrality
As a dietitian, I often see how body image struggles can make eating well and caring for your health feel more complicated. That’s why it’s helpful to understand the difference between body positivity and body neutrality, so you can find an approach that feels sustainable.
Body positivity encourages loving and celebrating your body at any size. For some, this is empowering. But for others, especially those working through long-standing body image battles, that expectation can feel out of reach.
Body neutrality offers a different perspective. Instead of focusing on how your body looks, it emphasizes respect for what your body does. You don’t have to love every part of yourself to nourish yourself, move, or care for your body.
You can support your health without forcing positivity. Sometimes, neutrality is the most compassionate place to start.
When to Seek Extra Support
If body image feels especially challenging during the summer months, you’re not alone. This season can bring added pressure around appearance, food choices, and social situations, especially if you’re already navigating a complicated relationship with your body or eating.
If you find that thoughts about food or body are becoming overwhelming, interfering with daily life, or keeping you from fully engaging in the things you care about, it may be time to seek additional support. You don’t have to wait for things to get worse; getting help early on can make a meaningful difference in your relationship with your body and your overall well-being.
At One Nutrition Group, we offer compassionate, evidence-informed care that addresses the root causes of body image distress and disordered eating. Support is available no matter where you are in your journey, whether you’re just starting to notice patterns or have been struggling for some time.
Healing your relationship with food and body is possible. If you’re ready to take the next step towards a healthier relationship with your body in a safe and supportive space, we’re here to help.
Final Thoughts: Enjoying Summer on Your Terms
Summer doesn’t have to be about changing your body. It can be about being outside, connecting with others, enjoying good food, and creating memories that have nothing to do with how you look.
We work with individuals who are navigating body image concerns, disordered eating, and pressure to meet unrealistic ideals, especially during the warmer months. We know how easy it is for appearance to take center stage, and how hard it can be to fully enjoy the moment when those thoughts are loud.
You deserve a summer that’s built around joy, not judgment. Whether that means setting boundaries, trying something new, or simply taking a break, your body does not need to change in order for you to belong or participate in activities. However you choose to spend your summer, we hope it is rooted in self-compassion, not comparison and shaped by what feels right for you, not by what others expect of you.
