Summer Body Image Anxiety

As summer approaches and trips to the pool or beach become more common, it is easy to think that you must start doing 1000 sit-ups a day or skip meals to perfect your “beach body.” The good news is, there are only two things you need to get your beach body ready. Number one is a beach, and number two is a body! Societal pressures and unrealistic standards of beauty perpetuated by the media have led many to believe that they must undertake drastic measures before enjoying activities like going to the beach. This is a deeply flawed and psychologically harmful perspective that encourages misery and comparison rather than having fun in the sun. By understanding the roots of this narrative, we can take on healthier approaches to summer body image anxiety during sometimes triggering experiences, like going to the beach.

The term “beach body” typically conjures images of toned abs, slender figures, and flawless skin. These images have been perpetuated by social media, pop culture, and advertisements. The idealized images shown are unrealistic, edited, and unattainable. Industries such as beauty, fashion, fitness, and more benefit by profiting off of individuals’ insecurities and the constant pursuit of physical perfection. What does thinness have to do with going to the beach? Absolutely nothing!

The constant bombardment of idealized bodies has a profound impact on mental health. Individuals who feel they do not meet these standards often experience low self-esteem, body dissatisfaction, body dysmorphia, anxiety, and even depression. Many report feeling intense pressure and anxiety about their appearance during the summer months when wearing bathing suits is more common. This fear can be paralyzing, leading some to avoid these situations altogether. This avoidance can have negative effects on social life, well-being, and overall happiness.

How do we challenge summer body image anxiety? It is essential to reframe the narrative around what it means to have a “beach body.” The first step is recognizing that the entire concept is merely a social construct designed to sell products and is not achievable or healthy for most individuals. The second step is taking a healthy and realistic approach to improving body image. Bodies come in all shapes and sizes, and health and beauty are not one size fits all. Emphasizing principles like self-care, body neutrality, and self-compassion can help one to feel less anxious about summer beach trips.

Summer Self-Care

When you start to feel summer body image anxiety, it is important to practice self-care rather than self-hate. One way you can practice summer self-care is donating clothes and bathing suits that no longer fit. Clothes are meant to fit you, not the other way around. If something no longer fits, it is important to part with those pieces that no longer serve you, rather than keep them around as a form of self-punishment. You deserve to have clothes that fit your current body and will feel so much better and more comfortable in them.

Another way to care for yourself in the summer is to focus on what you can control. Making sure you apply SPF to protect your skin, taking care of your hair in the salt water and air, making sure you have a comfortable beach chair, and even making an enjoyable playlist are all better things to focus on than how you look.

Body Neutrality

Body neutrality focuses on accepting your body without the increased pressure to love everything about it. This can be a more achievable goal for many, especially those dealing with body image struggles. Some practices to improve body neutrality include reducing focus on appearance by emphasizing function and senses over form. Rather than asking yourself, “How does my body look right now,” you can try asking, “How does my body feel right now?” “What do the sand and water feel like on my skin?” “How do my muscles feel when swimming through the waves, and resting on the sand?” You can also try to express gratitude for the tasks it can perform, such as taking a long walk on the beach, boogie boarding, or making a delicious hoagie for lunch!

Body Neutrality Exercise

Getting into the mindset of body neutrality is not just a switch you can turn on and off. It is difficult, and takes practice. Give yourself grace- negative body image thoughts are hard to dismiss, and you are not alone if you struggle to become body neutral. Here is an exercise to walk yourself through getting to a body neutral space when summer body image anxiety kicks in.

1. Ground yourself in the present moment

Find a quiet moment to yourself where you won't be disturbed. If you are in your room getting ready for the beach, pool, or other summer event, try to ground yourself while getting ready. If you are experiencing anxiety out in public, try to step away for a few moments. Inhale through your nose, and exhale through your mouth. Bring your attention to your breath, noticing how it feels to breathe. Then bring your attention to your feet, feeling them planted firmly on the ground, noticing the earth supporting you. Take a moment to look around at the beautiful things around you, listen in to the close and faraway sounds, notice the smells around you, or notice the sensations of air on your skin. Your senses can help you get grounded in the present moment and our of your head. Remind yourself that the negative thoughts and feelings you are having are temporary, and this too shall pass.

2. Conduct a body scan

Start at the top of your head and slowly work your way down to your toes, paying attention to each part of your body. Notice any sensations, areas of tension, or discomfort without judgment. Acknowledge what you feel, but refrain from assigning any value or criticism to it. The goal is to simply become aware of your body as it is in this moment.

3. Focus on function and gratitude

Think about the ways in which your body will support you today and every day. Think about what each part of your body does for you. As you conduct your body scan, silently thank each part for its function. It might sound silly, but it can help shift the brain from a mode of criticism to a mode of gratitude. This perspective shift can be the difference between enjoying your day, or succumbing to negative body image thoughts. For example:
"Thank you, feet, for supporting me and allowing me to explore this beautiful landscape."
"Thank you, hands, for enabling me to feel the sand, or hold hands with a loved one"
"Thank you skin, for allowing me to feel a nice summer breeze”

4. Release negative thoughts

Understand that negative body image thoughts are natural, and they will likely continue to appear. Acknowledge them without judgment, and let them pass. You might imagine that your thoughts can come and go like waves breaking along the sand- we can’t stop the waves just like we can’t stop our minds from thinking, but we can watch thoughts ebb and flow through our minds. By not giving these thoughts weight, we can experience less distress when they come.

5. Practice self compassion

Try to treat yourself as you would treat a close friend or family member. Rather than being overly critical, look at yourself with empathy and compassion. You are doing your best, you are allowed to have fun, and you are worthy just as you are.

Self-Compassion

Even if you are well-versed in self-care and body neutrality, summer can still be a tricky time for those who struggle with body image. In these moments, it is important to practice self-compassion. Just like a perfect body doesn’t exist, neither does a perfect body image. There will always be good and bad body image days, and it is important to give ourselves grace and compassion when we are being most self-critical. Rather than allowing self-criticism or comparison to spiral into self-hatred, try to be gentle with yourself. Remember that the self critical thoughts might be how you’re used to thinking, and it takes time and practice to strengthen new pathways of thought in the brain. Judging yourself for being self critical can often make us feel even worse. It’s a process!Recognizing the social constructs around body image can be liberating. We are constantly bombarded with messages that equate our worth with our appearance, but it is crucial to remember that these messages are designed to make us feel inadequate so that we buy more products. By embracing a healthier, more realistic approach to body image, we can reclaim our self-worth and enjoy our summer experiences without the shadow of self-doubt.

Overall, the notion of needing a perfect "beach body" is a harmful societal construct that prioritizes profit over people's mental health and well-being. The only real requirements for a beach body are having a beach and a body. By reframing our understanding of what it means to be beach-ready, we can challenge the unrealistic standards of beauty that are so pervasive in our culture. Practicing self-care, embracing body neutrality, and showing ourselves compassion are key steps towards enjoying summer activities without anxiety or self-criticism. Remember, bodies come in all shapes and sizes, and there is no one-size-fits-all definition of health and beauty. So, this summer, let’s focus on having fun, making memories, and celebrating our bodies for all that they can do and experience!

Schedule a Therapy Appointment Now for Summer Body Image Anxiety in Philadelphia

Even after reading all of these tips for dealing with summer body image anxiety, do you still feel like this is an ongoing struggle? Seeing a therapist might be able to help you. If you would like more support on your path to a healthier, more enjoyable relationship with your body, please schedule an appointment with one of our trained clinicians. They can help shape and guide your journey with evidence-based approaches. Help is only a phone call away.

You can self schedule an in-person or virtual therapy session at the Center for Growth by calling (215) 922-5683 x 100.

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