Summer and Body Image
Disclaimer: this guide is to be used for educational purposes only.
As I write this, it’s April in Michigan and we’ve experienced the full spectrum of weather – balmy days, stormy skies, and of course, a few snowflakes. The weather has been a theme in my conversations with clients this month. Many of my clients with Seasonal Affective Disorder worsened by cloudy skies and cold temps are noticing a boosted mood that we’re celebrating. For other clients, the warmer weather is increasing anxiety about their body and appearance. Comfortable (and sometimes comforting) sweaters and sweats are being replaced by shorts and tees and it’s common for this to trigger all sorts of body image distress.
How Summer Weather Impacts Body Image
Change in wardrobe – folks with body image distress often find themselves gravitating towards the same couple of clothing items. When the seasons change, it’s common to feel anxious about needing to switch up currently preferred clothing. Clients with eating disorders also tend to be more perceptive to even slight changes in the fit/feel of clothing and may make up irrational narratives or have outsized feelings about the change in fit. For example, clothes straight out of the dryer that have temporarily shrunk may trigger narratives about unwanted weight gain or body shape change, which could lead to disordered eating behaviors or low mood. Clients may have a similar reaction to clothing they haven’t worn in months or have outgrown.
Change in physical activity – as the weather improves, people tend to be outside more and may find themselves moving their bodies more often or differently. This can cause folks to notice changes in their body’s appearance or experience, which can trigger eating disorder behaviors, especially if the changes are perceived to be negative. Additionally, many clients in early treatment may have temporary activity restrictions as their body regulates and heals. Clients often need emotional support as they experience distress, jealousy, and increased comparison while on temporary activity restrictions.
More frequent social gatherings – my clients often lament how the vast majority of our culture’s gatherings involve food. Navigating beach days, BBQs, pool days can be so tricky for people feeling uncomfortable or dissatisfied with their bodies and/or navigating disordered eating urges.
Change in schedule – folks susceptible to eating disorders often have challenges with change or transition in general, and especially changes in their schedules. Summer schedules also tend to be less consistent and therefore, the timing of meals/snacks might be variable. This can be a stressor for folks with disordered eating patterns and/or body image concerns.
How to Deal with Bad Body Image in the Summer
Give yourself a timeline for doing the initial try on of summer clothes (example: “Within the next two weeks, I’ll go through my shorts, dresses, and swimsuits”) Set yourself up for as pleasant experience as possible by picking a day in which body image is ok enough, you have enough “spoons” (energy) to cope, and you have something distracting to do afterwards!
Create a couple summer specific “panic outfits”. These are outfits that you know fit, are comfortable, and match. You don’t need to even look in the mirror to get out the door!
Write our your values (e.g. what’s important to you, what principles or ideas you most value) and refer back to them if you’re feeling stuck or need to make a decision. Aligning our actions with our values is key to a meaningful and satisfying life. For example: let’s say one of your personal values is connection, and one day, your eating disorder causes you to binge. You might be feeling ashamed and tempted to skip dinner with your friends. It’d likely be helpful to remind yourself that spending time with friends is in alignment with your value of connection and showing up to dinner anyway will help you honor your values and may even help combat shame about the behavior. Bonus points for having your values saved as your phone background or in the Notes section of your phone so you can refer back to them when you’re distressed or feeling stuck.
Consider whose relationship with food/body image you admire and ask yourself what they would do about a meal/snack, an event, an outfit, a terrible body image day. Similarly, consider whose relationship with food/body image you do not want, consider how they might respond to a meal/snack, an event/experience, an outfit, a terrible body image day and use the “act opposite” coping skill.
Leverage Summer to Kickstart Your Recovery
Many of my clients (of all ages) tend to be highly driven, very busy people (there is a strong correlation between Type A tendencies and eating disorders). Trying to fit in therapy appointments in between school/work and extracurriculars/responsibilities can feel impossible. In my experience, teens (and adults with more relaxed summer schedules) are more engaged and present in summer therapy sessions. Additionally, folks who have a treatment team or support system already established tend to more easily navigate the challenges of back-to-school or a return to a busy season.
If You Need More Help
If you need more support navigating the summer and body image distress, please don’t hesitate to send me a message at hello@alexishartlmsw.com. If you are the parent or caregiver of a teen struggling with food or mood issues, please reach out to discuss how I might be able to support your teen and family.