For most people, the heat of the summer often comes along with breezy clothes, beach getaways, and poolside fun! However, the pressure of conforming to the “perfect” summer beach body can become overwhelming and sometimes even harmful to your self-esteem. It can be tempting to compare your body to others’, thus creating feelings of shame and sadness that can take away from all the excitement this season brings. In this blog, you will learn about the reasons why comparison can have negative effects on your body image and some new ways to navigate this. You’ll even get tips on how to love your body more so that you can have the stress-free summer you deserve!
What is Body Image?
Body image refers to a person’s perception, thoughts, and feelings about their own body. It encompasses how you see yourself when you look in the mirror, how you feel about your abilities, how you imagine yourself in your mind, as well as your perceptions and comparisons of others’ bodies and abilities. Body image is often developed over the course of one’s life and can be influenced by a variety of factors, including societal standards of beauty and acceptability, cultural ideals and norms, and personal individual experiences. It is important to note that body image is a complex and multifaceted construct, and it can vary significantly from person to person. Additionally, it can change over time with new understandings, expectations, and experiences.
Positive vs. Negative Body Image
In its most basic sense, having a positive body image typically involves feeling good, comfortable, and satisfied with one’s physical appearance and ability. It is not necessarily about conforming to societal and cultural standards, but rather about having an accepting and loving view of one’s body. Negative body image, on the other hand, involves a dissatisfied perception of one’s own body. This can lead to feelings of judgment, inadequacy, shame, low self-esteem, and potentially contribute to mental health issues like depression, anxiety, or eating disorders. A person with a negative body image will usually focus more on size, shape, weight, and ability over their mental wellness.
Body Neutrality
The third category that is associated with body image is body neutrality. Body neutrality is a concept that suggests focusing less on appearance and more on how the body feels. It encourages individuals to shift their attention away from constantly evaluating and critiquing their physical appearance and ability, and instead, appreciate and value their bodies for their functionality, resilience, and the experiences they can create. While body positivity emphasizes loving and accepting one’s body in its current form, body neutrality takes a different approach. It acknowledges that not everyone can easily reach a place of unconditional love for their bodies, especially in a society that often places a high value on appearance. This allows for a more realistic and achievable goal in the world of body image. Body neutrality can be a helpful mindset for individuals who find it challenging to fully embrace body positivity.
Societal, Cultural, and Familial Expectations
Understanding body image is an important first step in exploring your own sense of self in the summer. This can be a complicated process, as body image is influenced by so many intersectional factors. It is vital to recognize the impact that societal, cultural, and familial expectations have on how you feel about your body. See if you can identify what messages you receive from each of the following areas and consider the following questions: Are these messages negative or positive? Who in your life is perpetuating these messages? Do you believe these messages? Do you notice any conflicting messages? Have these messages changed over time and/or location? Is anyone left out of these messages?
- Beauty standards (including gendered differences)
- Social pressures to conform
- Social media influences
- Dieting culture
- Fitness culture
- Lack of diversity in advertising
- Use of photo editing tools
- Lack of information in certain communities
- Differing cultural lifestyles, rituals, and practices
- Religious influences
- Genetic influences
- Accessibility (including healthcare and wellness resources)
Strengthening Body Image and Awareness
Now that you have an idea of how the world around you plays a part in impacting your body image, you might be wondering how to start challenging these negative messages as summer approaches so that you can live a more confident life. Practicing mindfulness can be a powerful way to improve body image. Mindfulness involves paying non-judgmental attention to your thoughts, emotions, and body sensations in the present moment so that you can gain a better understanding of yourself. The following are some mindfulness exercises focused on body image that you can try out this summer. Remember to be patient and kind with yourself as you try out these exercises.
Body Scan Meditation
- Find a quiet, comfortable space to sit or lie down.
- Close your eyes and bring your attention to your breath. Breathe deeply and notice how your breath feels in your nose, mouth, and lungs.
- Slowly scan through your body, starting from your toes up to the top of your head, noticing any sensations or areas of tension.
- As you move through each body part, observe without judgment. If negative thoughts or emotions arise, acknowledge them and gently bring your focus back to your body.
- Now, bring your awareness back to your breath. Slowly open your eyes when you are ready.
- Reflect on what you noticed during the exercise. How did it feel to be present with yourself? Did you notice any judgements or negative thoughts come up? Get curious about where these thoughts are coming from.
- Practice self-compassion by acknowledging your body with kindness and acceptance.
Gratitude Practice and Positive Affirmations
- Every day, take a moment to reflect on all your favorite parts of your body and what you like about them. This might sound like “I love my eyes because they are my favorite color” or “I appreciate my belly because it is the same shape as my mother’s and she is the most beautiful person I know”
- Now, reflect on all things your body allows you to do, beyond appearance. This list could include things like walking, breathing, relaxing by the beach, dancing, smiling, swimming, or hugging your loved ones
- Either out loud or in your mind, say thank you to your body for existing just the way it is
- Next, choose an affirmation related to your body image to take with you throughout your day. For example, “I am comfortable and confident in my own skin” or “My body is capable of so many things!”
- Repeat this affirmation to yourself several times, either silently or aloud.
Engage in Positive Self-Talk About Your Body
- Notice every time you begin to shame your body with negative self-talk. Things like “I’m so fat,” or “I’m not attractive enough to wear that,” are just a few examples
- Start to challenge these patterns of negative self-talk by replacing them with more positive and neutral statements. For instance, instead of, “I wish I looked more like my friend,” you could say, “we both look amazing in different ways” or “I am so glad my body has allowed me to spend time with my friend today”
Comfort Over Conformity
As your relationship with your body image changes over time, so might your personal preferences. It is easy to be influenced by what everyone else is doing and in turn, feel bad about yourself when that choice doesn’t feel right for you. This can feel disconnecting and distracting. For example, are you wearing that bikini because you feel comfortable and confident in it, or are you feeling pressured to wear it because it is what your friends are wearing? It is important to remind yourself that social engagements should be about connecting with others, not about what you look like. What is most comfortable for you might not be what is comfortable for others, and that is okay. Before heading out to the pool or a park day with your loved ones, check in with yourself and wear what feels most true to you!
Remember that it is extremely common for body image issues to rise during the summer! You deserve to have some fun in the sun without being held back by your own self-judgment. It’s time to start challenging the negativity you associate with your body and reminding yourself how capable, powerful, and truly unique you really are. Through embracing body positivity or neutrality, mindfulness practices, comfort, and appreciation for your body’s resilience, you can start to cultivate more self-love and acceptance into your everyday life. What are some of your positive affirmations that you are taking with you into the summer?
Are you interested in exploring body image in therapy? Reach out to myTherapyNYC to find out which of our therapists would be a good fit for you!
How do you improve your body image during the summer? Join the conversation in the comments below!
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