Let's Be Honest about Summer & Body Image

By Ginger Sands, LMSW

Let’s be real- summer has a great PR team. It’s sold as the season of ease, confidence, and effortless fun. But for many, it also comes with a quiet, persistent pressure to look a certain way. We’re told to glow, but not sweat. To be carefree, but also polished, smooth, and “put together.” To be spontaneous, but always camera-ready. And we’re expected to be effortless, but somehow have the perfect plans, mood, body, skin, and also smile while doing it. It’s a contradiction overload, and for many people, it quietly stirs up shame, comparison, and body image struggles. Here are some of the biggest ways Summer makes insecurities louder, and how to deal with just that so you can spend your time actually enjoying:

1. Fewer Clothes, More Exposure

Shorts, tank tops, swimsuits help with the heat, but suddenly, every mirror feels like a magnifying glass. It can make us feel more “on display” than we’d like to be.

2. More Social Events, More Comparison

Pool parties, beach days, weddings, rooftop hangs- it’s a highlight reel overload. And that inner critic thrives in moments like these when we feel seen, judged, or compared.

3. “Summer Glow-Up” Pressure

Social media, messages received from others, and deep rooted beliefs work together and can convince us that our bodies need to be approved for summer festivities. But here’s the truth: once summer starts, your body is already summer-ready. Every body is a summer body.

4. The Real Culprit: Negative Self-Talk

It’s not your body- it’s the story you’ve been told (and may still be telling yourself) about your body. It's the voice saying:

“You can’t wear that.”

“You haven’t worked out enough.”

“They’re probably judging how you look.”

But that voice is learned, not truth.

So in case no one told you today, you are allowed to question these thoughts and you

are allowed to respond differently.

How, you ask? With 6 words:

Notice It. Name It. Neutralize It.

When the inner critic shows up, try this shift from negative self-talk to neutral or positive:

Notice it: Pause and bring the self-critical thought to awareness.

“Wow, I just noticed a really judgmental thought about my body show up.”

Name it: Create some distance. Give it a name if that helps.

“There goes my inner critic again, Judgmental Judy is back and she needs an iced tea.”

Neutralize it: Respond with care and kindness – something more helpful.

“Judy, I know you're trying to somehow protect me but our body didn’t deserve that. I’m choosing kindness and self-love today.”

This practice interrupts the shame spiral and helps creare room for self-compassion and choice.

If these resonated, try writing yourself a “summer permission slip” with statements like:

“I’m allowed to be seen even when I’m not feeling 100% confident.”

“I’m allowed to enjoy food without guilt.”

“I'm so grateful for a body that allows me to truly enjoy this world.”

Stick it in on your mirror, put it in your notes app, use it when you need the reminder.

Final Thoughts:

You don’t need to feel 100% confident to participate in your life. And you certainly don't need to change your body to be worthy of an amazing time. Show up for yourself with kindness. Wear the shorts. Eat the ice cream. Go to the beach. And remember: you are so much more than a number on a scale or a bathing suit. Be kind to yourself. And please wear sunscreen.