Navigating body image during the summer period

In this guest blog, Jenny Tomei - an Eating Disorder Therapist and Nutritional Therapist who runs the ED support community Jen Up - shares some helpful tips on how to navigate body image during the summer months.

With summer here, the pressure to look a certain way can also arise.

For many people, that can mean worrying about what they’re wearing or being seen in ways they don’t feel comfortable with.

In a world where we’re constantly connected, we can start to see more content in the summer around other people’s “glow-ups,” diets, and fitness routines, which can all add to the feeling that they’re supposed to do something to “get ready” for the warmer weather.

It’s not just social media that fuels this pressure, it can also come from friends, family, and throwaway remarks from others who may not realise how deeply their words can affect someone’s self-esteem.

Here are some ways you can support your wellbeing if you find yourself struggling with negative thoughts around body image this summer and beyond.

Challenge negative self-talk

Notice you inner critic

• Become aware of when you’re being self-critical.
• Ask yourself: Would I say this to a friend? If not, it’s probably too harsh to say it to yourself.

Replace with realistic, kind thoughts

• Challenge harsh thoughts like “I look awful in this” with more balanced ones such as “my body deserves to feel comfortable and enjoy the summer heat without judgement.”
• Focus on what your body can do
• Shift the focus from your appearance to the function: ‘My body is one of a kind and I am thankful for it’ instead of focusing on how it looks. Write down five things you’re grateful for about yourself, and read them on a regular basis.

Curate your social media

• Unfollow accounts that promote unrealistic beauty standards; most of what you’re seeing has either been filtered, or edited by using body editing apps, which creates a distorted view of how we should look, and essentially, it’s not real.
• Follow body-positive or body-neutral content that encourages self-compassion.

Wear what feels comfortable

• Dress for comfort, not for others’ approval. You do not need to change your body for the seasons.

Talk it out

• Don’t bottle things up. Share how you’re feeling with a trusted friend, adult, or counsellor, talking about your thoughts and feelings can help you to process them.

Key facts to remember:

• Your body naturally fluctuates daily – Water retention, digestion, sleep, stress, and hormones can all affect how your body looks and feels from one day to the next.
• Comparing yourself to others is harmful – Ask yourself: How does this comparison make me feel? Often, it leads to lower self-esteem and feelings of not being enough.
• Your body does so much more than just “look” a certain way – It allows you to move, think, laugh, love, rest, and experience life. That deserves appreciation.
• Focus on your strengths, not just your appearance – Your talents, kindness, and creativity matter far more than how your body looks on any given day.
• Hormones play a big role in how you feel and look – From menstrual cycle to stress hormones, these invisible shifts affect your body shape, skin, and mood.
• You are more than a body – Self-worth isn’t based on appearance. You are valuable because of who you are, not how you look.

Reminder: Your body isn’t supposed to stay the same, it changes as you grow, live, and thrive. Respect it, nourish it, and let go of unrealistic expectations.