As temperatures rise and layers of clothing come off, many people feel a familiar tension creep in: concerns about body image. Summer can be an especially triggering season for those who struggle with how they see themselves.
The pressure to look a certain way, amplified by social media and diet culture, can fuel stress, shame, and unhealthy behaviors.
These struggles are common and they can deeply impact mental and emotional well-being.
You are not alone if you feel uneasy about your body this season. The good news is that you don’t have to let those feelings dictate your summer. With a focus on self-compassion, balanced wellness, and support from a trained therapist, it is possible to shift your relationship with your body and reclaim joy in your daily life.
Understanding Body Image
Body image is more than how we look—it’s how we feel about how we look. It includes the thoughts, beliefs, and emotions we attach to our physical appearance. When those perceptions become negative or distorted, they can lead to a range of mental health concerns, including anxiety, depression, eating disorders, and low self-esteem.
Body image issues are not limited by gender, age, or size. They can affect anyone, including teens dealing with social comparison, new parents adjusting to changes in their bodies, or adults navigating health or hormonal changes. During summer, when body visibility increases, these feelings often intensify.
Why Summer Can Be a Trigger
There are several reasons why body image concerns spike in the warmer months:
- Increased Exposure: Swimsuits, shorts, and tank tops can make people feel more exposed and vulnerable to judgment.
- Diet Culture Messaging: The “beach body” narrative resurfaces each year, reinforcing unrealistic standards.
- Social Comparison: Vacation photos and fitness content on social media can deepen feelings of inadequacy.
- Changes in Routine: The lack of structure during summer can also affect eating habits, movement routines, and self-care, increasing anxiety.
Recognizing these patterns is the first step in taking back control over your summer experience.
Practicing Self-Compassion
Self-compassion means treating yourself with the same kindness you would offer to a friend. It is a powerful antidote to negative body image. Here are some practical ways to practice self-compassion this summer:
- Talk Back to Negative Thoughts: When you catch yourself thinking, “I don’t look good enough to wear this,” challenge that thought. Ask yourself, “Would I say this to someone I love?”
- Focus on Function, Not Just Appearance: Appreciate what your body does for you—walking, dancing, hugging, healing—rather than what it looks like.
- Set Boundaries with Social Media: Curate your feed to include body-positive accounts and take breaks when scrolling becomes a source of stress.
- Wear What Feels Good: Comfort should guide your clothing choices. If something doesn’t make you feel confident, you don’t need to wear it just because it’s summer fashion.
Building Healthy Habits Without Obsession
It’s okay to want to take care of your body—what matters is how and why you do it. Wellness rooted in punishment or restriction isn’t sustainable. Instead, aim for habits that support both mental and physical health:
- Eat Mindfully: Listen to your body’s hunger cues and avoid labeling foods as “good” or “bad.”
- Move for Joy, Not Just for Burn: Find physical activities that you enjoy—walking on the beach, yoga, dancing, or swimming. Movement should feel like self-care, not self-punishment.
- Hydrate and Rest: Summer heat can drain your energy. Make sleep, hydration, and downtime priorities.
- Manage Stress: Build in quiet time. Deep breathing, journaling, or short meditations can help you stay grounded.
How Therapy Can Help
If body image concerns are interfering with your quality of life, working with a therapist can make a meaningful difference. At MICS, our therapists are trained in evidence-based approaches that address both the symptoms and the root causes of body dissatisfaction. Therapy can help you:
- Unpack the origin of negative body beliefs
- Process feelings of shame, anxiety, or depression
- Learn tools to build confidence and self-worth
- Develop healthier coping mechanisms
- Heal from past trauma, including weight-related bullying or disordered eating
Approaches like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Mindfulness-Based Therapy are especially effective in challenging body image distortions. If trauma is part of your experience, Eye Movement Desensitization and Reprocessing (EMDR) therapy may also be beneficial.
Support for Teens and Parents
Teenagers are particularly vulnerable to body image pressures, especially during the summer when social interactions shift. Our team at MICS offers specialized support for adolescents navigating peer influence, self-esteem issues, and disordered eating patterns. We also work with parents to provide guidance on how to support a child or teen who is struggling.
Healing Takes Time, But You Don’t Have to Do It Alone
Improving your body image isn’t about achieving a new appearance—it’s about developing a new mindset. At Monmouth Integrative Counseling Services, we are here to walk alongside you as you rebuild your relationship with your body and your self-worth.
We offer in-person therapy in Manasquan and Brick, NJ, as well as telehealth counseling throughout New Jersey. Whether you’re looking for individual therapy, group support, or teen counseling, our team of compassionate, licensed therapists is ready to help.
If summer has you feeling more self-critical than self-assured, you don’t have to wait for things to get worse. Reach out today to schedule a consultation and start the journey toward a more confident, healthy, and self-compassionate you.
Call 732-231-5170 or Contact Us To schedule a consultation or learn more about Therapy in New Jersey
You deserve to feel well—in your body, in your mind, and in your life.