As the weather warms up and routines shift, some people may notice a change not just in their environment, but in how they feel about themselves. Summer can bring more social events, lighter clothing, and a heightened awareness of appearance. For some, this season can amplify body image issues. This can make it harder to feel comfortable, confident, or present in everyday moments.

If this resonates with you, you’re not alone. Conversations around one’s “summer body” can quietly fuel body insecurity and create pressure to look a certain way. Body image can be deeply connected to mental health, and understanding it can be a powerful step toward feeling more grounded, compassionate, and at ease in your own skin.

What is body image?

According to the National Eating Disorders Association, body image refers to the thoughts, perceptions, attitudes, feelings, and behaviors about your physical appearance. It’s not just about what you see in the mirror; it’s about how you interpret that reflection and the meaning you attach to it.

A person’s body perception can shift depending on mood, environment, or experiences. An unhealthy or negative body image may include persistent feelings of shame, discomfort, or anxiety about how you look. These experiences can show up in subtle or more noticeable ways, such as:

  • Frequently comparing your appearance to others
  • Preoccupation with perceived flaws
  • Avoiding social situations or certain clothing
  • Engaging in body-checking behaviors, such as repeatedly looking in mirrors or measuring parts of your body
  • Excessive focus on diet or exercise
  • Relying heavily on filters or editing tools on social media

For some individuals, these concerns may overlap with mental health conditions like body dysmorphic disorder or body dysmorphia.

It’s also important to note that body image struggles can affect people of all ages, genders, and backgrounds.

Why is body image important?

Body image can play a significant role in mental well-being. The way you feel about your body can influence your mental health, behaviors, and quality of life.

The connection between body image and mental health can be deeply intertwined. When someone is caught in patterns of body negativity, it can affect how they show up in everyday life. For example, they may avoid the beach with friends or feel distracted during important moments.

Research suggests:

If you or a loved one is experiencing thoughts of suicide or self-harm, please call or text 988, or visit this website. If you’re experiencing an emergency, call 911 or go to your nearest emergency room.

Tips to overcome insecurity and low self-esteem

There’s no one-size-fits-all approach for improving body image. Instead of focusing on quick fixes, some approaches aim to support recovery and healing by building awareness, flexibility, and self-compassion over time.

1. Mind-body practices

This may look like:

  • Somatic techniques like yoga, dance, or gentle movement can help reconnect with your body.
    • Example: Taking a yoga class focused on how your body feels
  • Body scanning exercises involve noticing sensations in your body without trying to change them.
    • Example: Lying down and mentally checking in with each part of your body from head to toe
  • Mindfulness meditation can help shift focus away from appearance-based thoughts.
    • Example: Practicing mindful breathing exercises when intrusive thoughts about appearance arise

Research suggests that mindfulness-based approaches may enhance body image and improve emotional regulation.

2. Mirror exposure and neutrality

This may look like:

  • Gradually spending time in front of a mirror without engaging in criticism to reduce avoidance
  • Standing in front of a mirror and describing your body in neutral terms, like “These are my arms,” instead of labeling them as good or bad

The goal isn’t immediate positivity. Instead, it is about seeing your body as it is without judgment.

3. Gratitude journaling

Writing about what your body allows you to do can help shift focus from appearance to function.

Example prompts include:

  • “Today my body helped me…“
  • “I appreciate my body for…“

A gratitude journaling practice can support self-acceptance by broadening how we define value.

4. Closet audit

Clothing can impact how we feel. A closet audit may look like:

  • Removing items that no longer fit or cause distress
  • Choosing clothes that prioritize comfort

This can be especially helpful during the summer when clothing choices may feel more exposed or vulnerable.

5. Media literacy

This may look like:

  • Reminding yourself that images may be filtered or posed
  • Following accounts that promote diverse and realistic representations

Becoming aware of how images are edited or curated can help reduce the impact of the comparison trap.

6. Gradual exposure

Exposure therapy techniques, where one might practice facing avoided situations slowly over time, may be beneficial.

For example, this may look like:

  • Wearing shorts in a familiar, low-pressure environment before doing so in a larger social setting

This approach can help reduce avoidance behaviors linked to stress about how you look.

7. Setting boundaries around body talk

This may look like:

  • Changing the subject when friends discuss weight
  • Setting boundaries like “I’m trying not to focus on body talk right now.“

Limiting conversations that revolve around dieting, weight, or appearance can be helpful in healing.

8. Dressing for comfort and authenticity

For example:

  • Choosing clothes that feel good on your body rather than what you feel like you “should” wear

This can be a meaningful way to support body confidence without forcing positivity.

9. Exploring self-esteem builders

Self-esteem builders may look like:

  • Exploring creative hobbies
  • Learning something new
  • Spending time in supportive relationships

It can feel uplifting to engage in activities that reinforce your identity beyond appearance.

10. Affirmations and reframing

Some people may find value in using body-positive affirmations.

For example:

  • “My body deserves care and respect.“
  • “I can exist without needing to change how I look.“

The goal of affirmations isn’t to force beliefs. Rather, it is to gently introduce new perspectives that can help you stop feeling bad about yourself over time.

Seeking help for body image issues

While self-care strategies can be helpful, there are times when additional support can make a meaningful difference.

Therapy offers a space to explore the deeper layers of body image issues, including emotional patterns, past experiences, and the beliefs that may be shaping how you see yourself. A therapist may help you:

  • Understand the roots of body image struggles
  • Build personalized coping skills for difficult thoughts and feelings
  • Explore identity and self-worth beyond appearance
  • Develop a more flexible and compassionate relationship with your body

Different therapeutic approaches, such as Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), have been studied for their role in supporting body image concerns.

Seeking support can be a way to better understand yourself and move toward a more sustainable sense of well-being.

Takeaway

Body image is complex, personal, and deeply connected to emotional well-being. During the summer months, when appearance can feel more visible or emphasized, it’s not uncommon for these feelings to surface more prominently.

For some people, the journey toward self-love isn’t about loving every aspect of how they look. Instead, it can be about finding moments of acceptance, compassion, and presence. Over time, small shifts can contribute to a more grounded and sustainable relationship with yourself.

If you’re ready to explore these feelings more deeply, you can browse therapists near you at findmytherapist.com.