Navigating “Summer Body” Pressure

*Image from WHYY via Google Images

Have you noticed that your relationship with food and your body changes as summer gets closer? Do you ever find yourself thinking, “I need to lose weight before summer,” “I need to diet before vacation,” or “I need to get my ‘beach body’ before wearing a bathing suit”? Do you avoid buying or wearing tank tops, shorts, bathing suits, skirts, or tank tops because you don’t like how you look and feel in them? Maybe you’re noticing that you’re more self-conscious and compare yourself more in warmer weather. Maybe you have a fear of getting judged.

The pressure to have a “summer body” or “beach body” is so common and cultural. Studies have shown that 70% of people experience seasonal body image changes or distress, and 61% have a fear of getting judged. Society has linked worth, confidence, and desirability with appearance, so it’s only natural to have those comparison thoughts and internalized pressure. We live in a culture that tells us that our bodies constantly need to be improved instead of something to accept and something we live in. Body image isn’t a fixed state, but it’s something that can change depending on the time of year, stress, and exposure to certain places and people.

*Image from Mustang News via Google Images

Summer sometimes means more exposure, meaning less clothes, more skin, more photos, more social plans, and more places to be “seen,” which can make you feel more vulnerable. Some of these thoughts can be the following:

• I can’t wear that until I lose weight.

• Everyone looks better than me.

• I should be skinnier.

• I need to “fix” my body before summer.

• I’m going to skip a meal today.

• I need to be on a strict diet.

• I need to tone up to wear a bathing suit.

• I can’t post pictures that show my stomach.

Having these thoughts isn’t necessarily the problem. It’s what we do with those thoughts that can damage our wellbeing and self-esteem. Sometimes when we feel discomfort, our first instinct might be to fix or change it right away. In this context, that might look like dieting, restricting, or exercising more. These behaviors might feel like you’re in control, but they sometimes just increase anxiety, shame, self-criticism, and self-monitoring.

The following are tips to handle these uncomfortable thoughts and “summer body” pressure:

Pause.

Is there another way to soothe that discomfort? How would dieting, restricting, or exercising help me? How could it hurt me? What is this promising me emotionally? Sometimes, our need isn’t necessarily a new body. It’s relief from the heaviness caused by pressure, criticism, and comparison.

Practice compassion rather than criticism.

Instead of shaming yourself for feeling that way or pushing yourself to stop thinking about your body, notice the discomfort. Name it. Validate it. Be on your own side today. This can sound like, “I can be on my own side and be kind to my body even if I feel pressure and don’t feel great right now.” If someone you cared about criticizing their body, what would you say to them? Give yourself some of that same compassion.

Focus on experience rather than appearance.

Maybe you’re constantly asking, “How do I look in this?” Rather than focusing on what you look like, maybe we can focus on what you want to do. What would you wear if comfort was the priority? What experiences do you want to have? Who do you want to be around? Our bodies are meant to experience life. We don’t have to earn a certain body in order to live. Swimming, traveling, laughing with friends, going to the beach, sitting by the pool, eating at new restaurants, walking in the sun, and everything in between aren’t reserved for particular body types. These experiences are for anyone and everyone.

Connect to your values.

Redirect your attention to what matters to you. What do you value? Maybe you value connection, fun, family, friendship, vacations, leisure, rest, being in the sun, service, or presence. Ask yourself, “If I weren’t trying to fix my body right now, what would I be doing today?” Values can help guide your behaviors even when you feel uncomfortable. The goal isn’t to feel confident first. It’s to tolerate discomfort and still do the thing that matters to you.

Reduce environmental pressures.

Sometimes, what we look at can affect how we perceive ourselves. Maybe taking a break from social media can help. Maybe we can reset our algorithm. Maybe we can unfollow certain accounts that don’t encourage or ground us. Maybe we can follow creators who encourage diversity, balance, and neutrality.

Practice not doing the compulsion.

Sometimes body image stress can make us check mirrors and photos excessively, constantly seek reassurance, constantly check or fix our outfits, restrict what we eat, compensate with exercise, and avoid certain clothes or situations. Instead (based on what’s safe for you at this moment), try practicing to wear that outfit without checking repeatedly, going to the pool without overanalyzing your body, honoring your hunger cues even when you feel self-conscious, eating while sitting in your bathing suit, and going to the event anyway even if you feel uncomfortable in your skin.

If summer brings more pressure, stress, and insecurity, try some of these tips. Having that discomfort and those thoughts doesn’t mean something is wrong. You’re just responding to what society and culture says and shows you. You don’t have to eliminate these thoughts or change your body in order to have a meaningful summer experience. The goal is to adjust how you respond when the thoughts pop up.

You don’t have to wait until you feel confident to live. You can notice the thought, make space for discomfort, be kind to yourself, and still do what is meaningful to you. Right now, as you are, you’re 100% allowed to experience, participate in, and live your life.

For more information on achieving body liberation in general, check out this post: Struggling with Body Image? Tips for Moving Towards Body Liberation

Reach out to our office or your therapist if this is something you’d like to explore more of this summer.

Sources

Griffiths, S., Austen, E., Krug, I., & Blake, K. (2021). Beach body ready? Shredding for summer? A first look at “seasonal body image.” Body Image, 37, 269–281. https://doi.org/10.1016/j.bodyim.2021.03.004

Lonano, N. (2025, June 5). Summer body image & eating disorder statistics. Charlie Health. https://www.charliehealth.com/research/summer-body-image-eating-disorder-statistics

Masini, S. (n.d.). The hidden struggles of warmer weather: Navigating summer body pressure and finding self-acceptance. Sage Therapy. https://www.sagetherapy.com/post/the-hidden-struggles-of-warmer-weather-navigating-summer-body-pressure-and-finding-self-acceptance