10 Ways to Empower Your Summer

Source: Photo by Mark Cruz on Upsplash

As the temperature rises and the layers of clothing diminish, many of us find ourselves grappling with heightened body image insecurities. With its focus on beaches, pools, and outdoor activities, summer can intensify societal pressures to attain the "perfect" body.

Consequently, it's not uncommon for individuals to resort to restrictive dieting behaviors to pursue an elusive ideal. However, true well-being transcends physical appearance.

Here are 10 strategies to promote a healthy body image and a positive relationship with food this summer:

1. Explore Farmers Markets: Instead of viewing food as the enemy or succumbing to restrictive diets, embrace the joy of eating by visiting local farmers' markets. Look for seasonal fruits and vegetables, even trying things you have never tried. Savor the freshness, and choose foods that nourish your body and soul. Enjoy the vibrant colors and flavors and the experience of connecting with local growers.
2. Focus on Strength and Vitality: Shift your focus from achieving a certain clothing size to cultivating strength, energy, and vitality. Engage in physical activities that you enjoy, whether it's swimming, hiking, dancing, or even lying in the shade reading a book, and celebrate what your body can do rather than how it looks.
3. Challenge Negative Self-Talk: Become aware of the negative self-talk that arises when you think about your body or your relationship with food. Notice and label these thoughts as belonging to diet culture. Challenge them by practicing self-compassion and reminding yourself of your worth beyond appearance. Use mantras or affirmations related to acceptance, body respect, and self-love. Remember that everyone is different and will respond differently to various interventions. Practice trying them out and see what works for you.
4. Surround Yourself with Positive Influences: Curate your social media feed to include accounts and individuals promoting self-acceptance and diversity. Delete accounts that promote a homogeneous standard of beauty or leave you feeling bad about yourself. Spend time in spaces and with people who make you feel good about yourself, just as you are.
5. Embrace Your Unique Beauty: Recognize that beauty comes in all shapes, sizes, and colors. Embrace your unique features and quirks, and celebrate the diversity of human bodies. Reframe beauty standards to include a spectrum of shapes and identities.
6. Dress for Comfort and Confidence: Choose clothing that makes you feel comfortable and confident, regardless of its size or style. Focus on how you feel in your clothes rather than how they conform to societal norms. Express your personality through fashion without fear of judgment.
7. Engage in Self-Care Rituals: In addition to practices like yoga and meditation, consider the profound impact of shared food experiences on your well-being. Whether gathering around a picnic blanket for a leisurely lunch with loved ones or an ice cream outing with friends, these moments of connection can nourish your body and soul. Embrace the opportunity to savor the flavors of summer and strengthen your bonds with those you hold dear, reminding yourself that true self-care encompasses not just individual practices but also the joy of shared experiences and communal meals.
8. Shift the Focus to Fun and Connection: Reframe your summer activities to prioritize fun, connection, and experiences over appearance. Focus on making memories with loved ones, trying new activities, and embracing the joy of the season rather than fixating on how you look in a swimsuit.
9. Cultivate Gratitude: Practice gratitude for all your body enables you to experience and accomplish. Shift your focus from perceived flaws to gratitude for your body's resilience, strength, and ability to carry you through life's adventures.
10. Seek Professional Support if Needed: If negative body image and disordered eating behaviors persist, don't hesitate to seek professional support from a therapist and registered dietitian. Addressing underlying issues can help you develop healthier coping mechanisms and a more positive self-image irrespective of size, weight, or shape.

As we savor the flavors and moments that define summer, it's natural to contemplate what truly matters in life. On our last days, will we greet the end with a sense of fulfillment, knowing that we savored moments and shared meals with those we hold dear? Or will we harbor regrets for the moments we let slip by—the postponed ice cream outings or the gatherings we watched from the sidelines? Let the prospect of future regrets serve as a catalyst for embracing the present moment and seizing every opportunity for connection.

Amidst the warmth of summer's embrace, there may be moments when insecurity creeps in, causing us to retreat from experiences that should be joyous. How many beach trips or pool parties have we missed out on because of a fear of judgment or inadequacy? How often have we found ourselves physically present but mentally absent, lost in a haze of body image distress? Let these regrets remind us of the importance of self-compassion and the need to cultivate a positive relationship with our bodies, freeing ourselves from the shackles of comparison and self-doubt. Ultimately, the memories we cherish most are not those of “perfect” bodies or “flawless” appearance, but of laughter shared, connections forged, and love given and received.

To find a therapist, visit the Psychology Today Therapy Directory.