Mental Health is Hot: 5 Tips to Cope with Body Image in the Summer
Summer Hopes & Dreams
Summertime elicits dreams of long, sunny, carefree days filled with lots of time spent outdoors. We look forward to the sun shining late into the evening and the streets flowing with outdoor dining and rooftop drinks. We frequently have high hopes for summer and the vibrant social opportunities that tend to feel ample and adventurous. There is often a joyous and infectious energy in the air as we complete our spring cleaning and finalize our summer getaways.
However, beneath the surface of summertime is often underlying tension for young adults to have their lives fully put together and have it “all figured out.” There is immense social pressure for young adults in Washington, D.C., and other cities across the U.S. to have fully formed career paths, a large network of colleagues and friends, a calendar full of social commitments, interesting hobbies, a fulfilling romantic life, and more. Amidst all of this is also the overwhelming pressure to look and appear a certain way—summer anxiety at its core. This blog post will explore how heat anxiety and stress unearth body image insecurities and what you can do to combat the societal messaging to live confidently and carefree this summer. If you find yourself struggling, connecting with dc therapists or exploring therapy in DC, including teletherapy options, may offer crucial support.
The Perfect Storm
It is no secret or surprise that social pressures and cultural standards to look and dress a certain way are pervasive at all times of the year. Yet in the summertime, it feels particularly potent and toxic when messages of obtaining the ideal “summer body” become even louder. There are many layers at play here, forming the perfect summer thunderstorm that unfortunately prey on our self-esteem and body image.
Social media and comparison culture are some of the harshest offenders. Instagram posts and TikTok videos about the latest diets, powders, exercise regimens, and other “wellness” trends start raining down on us in early spring, priming us to “prepare” for beach vacations, pool parties, BBQs, rooftop happy hours, and other summertime events by altering our bodies. This perpetuates the harmful narrative that smaller bodies are “good” and “better” than larger bodies. It reinforces the focus on appearance rather than the recognition that all bodies are deserving of care and respect.
How Does Social Pressure Affect Body Image in Summer?
Social media and summer culture can intensify the belief that we must change our bodies to be accepted. This is driven by:
Social media promoting unrealistic body ideals
Diet culture and wellness fads resurfacing each spring
Events like pool parties and vacations focusing on appearances
For those grappling with these feelings, engaging in therapy for young adults or reaching out to a multicultural counseling center can be a supportive first step.
More Than Meets the Eye of the Storm
One of the tricky things about mental health struggles, including body image insecurities, is that there is more to it than meets the eye. We can’t tell from looking at someone if they are struggling with their thoughts or feelings about their body. These struggles can manifest in many ways, including heightened anxiety, negative self-talk, intrusive thoughts, ruminating, black-and-white thinking, avoidance of social situations, disordered eating and exercise routines, and body dysmorphia. Feelings of jealousy, guilt, and shame can be present for many people struggling with their self-esteem and low confidence. It is deeply painful and harmful to truly believe that your worth and value stem from superficial parts of life like appearance.
What Are the Hidden Signs of Summer Body Image Issues?
Body image struggles may not be obvious but can show up as:
Heightened anxiety
Negative self-talk
Social withdrawal
Disordered eating or overexercising
Feelings of guilt or shame
Multicultural therapists and marriage counselors in DC often explore these complex emotional landscapes with clients, especially in couples counseling DC sessions where boundaries in relationships and self-image are frequently addressed. Career counseling for young adults may also help relieve some of the internal pressure that gets amplified during summer.
Mental Health is Hot: 5 Therapist-Backed Tips to Cope with Body Image in Summer
While it may seem complicated and messy to untangle your insecurities this summer, there is hope. Thankfully, we are living in a time where mental health is destigmatized, and it’s cool to be aware and intentional with your words and actions. Here are 5 tips to cope with body image struggles this summer:
Skip comments about the body
Don’t comment on other people’s bodies, even if you think it’s a compliment. We have no idea what others are internally battling, so it’s better not to comment! Bonus points if you translate that to your self-talk too.
Use body-neutral language
If you do talk about bodies, use body-neutral language and acceptance language. Remember that your body is a vessel for your being, and that is truly the least interesting thing about you! Consider this your friendly reminder that you bring more to the table than your body parts.
Challenge negative thoughts
Reframing automatic negative thoughts is a powerful tool, and you should not believe every thought you have! We can retrain our brains to think more neutral or helpful thoughts by challenging those automatic negative thoughts when they arise. You don’t have to believe the replacement thoughts for them to be helpful over time in decreasing the negative thoughts.
Dress for comfort and joy
Focus on how you feel when you get dressed, rather than how you look. Wear clothes that feel comfortable for you and that bring you joy. We love when confidence comes from the inside out!
Take a break from social media
Take a big ‘ole social media break. If we can disconnect from the constant messaging about the “ideal summer body,” then we can actually focus on living our ideal life.
How to Set Boundaries for a Healthier Summer
Healthy boundaries can reduce summer anxiety, prevent burnout, and help you feel more in control of your social life and self-image. It’s normal and okay to have insecurities about your body, especially in a season that emphasizes appearances. If you notice this cycle taking hold of you, take action early.
How to set boundaries at summer gatherings:
Say no to events that don’t align with your energy
Limit conversations around bodies or appearance
Take breaks when feeling overstimulated
Summer counseling can help with boundary setting, especially if you're navigating complex dynamics with friends, partners, or even work-related stress. Learning how to set healthy boundaries is a key part of emotional resilience. Whether you're seeking online career counseling programs, teletherapy, or in-person sessions with dc therapists, finding support that resonates with your identity and goals can change the trajectory of your summer
FAQs: Hot Takes on Summer Anxiety and Body Image
Q: How can introverts enjoy summer without feeling overwhelmed?
Choose low-stimulation activities like morning walks or small hangouts. Communicate your needs and honor your energy.
Q: Can heat cause anxiety in summer?
Yes, high temperatures can increase physical discomfort, which may trigger anxiety symptoms in some people.
Q: Why are boundaries important for mental health?
Boundaries help protect your emotional well-being and create space for healthy relationships and self-care.
Q: Is The Sterling Group accepting new clients?
Yes! We offer a free 15-minute consultation. Book online or contact us to connect with our multicultural therapists and anxiety specialists.
About the author:
Shelby’s therapeutic approach is one of a true partnership, where the therapeutic relationship matters most. Creating a safe space where an individual’s most authentic self can shine is what she prides herself on. As a former teacher turned therapist, she’s well-versed in the challenges of navigating so much change through young adulthood. She specializes in trauma, grief, TF-CBT, and group therapy– being the lead therapist on TSG’s first group therapy offerings.
