Summer Body Image Struggles: 5 Evidence-Based Strategies to Improve Body Confidence by Kelsey Allen-Dicker, LCSW

Bergen County Moms
Aug 10
5 min read

Four women in colorful bikinis joyfully run through ocean waves on a sunny beach, with mountains in the background.

Summer brings sunshine, warmth, and unfortunately for many, increased body image concerns. If you find yourself avoiding the beach, staying indoors during hot weather, or comparing yourself to others more frequently during summer months, you’re not alone. Research shows the peak of body image issues occurs during the summer months, affecting individuals regardless of their previous relationship with body image.

As a licensed clinical social worker specializing in body image therapy, I’ve seen firsthand how summer can trigger intense feelings of body dissatisfaction. The good news? There are proven strategies to help you develop a healthier relationship with your body and enjoy summer activities with greater confidence.

What Is Body Image and Why Does Summer Make It Worse?

Body image refers to how we think, feel, and behave about our bodies and appearance. It encompasses your perception of your physical self, the emotions connected to your body, and the behaviors that result from these thoughts and feelings.

Body image issues can affect anyone, regardless of age, gender, race, or cultural background. However, summer presents unique challenges:

Increased skin exposure due to lighter clothing and swimwear
Social media comparisons with “beach body” content
Cultural pressure to look a certain way in summer attire
Activity changes that focus more on appearance than function

The relationship between body image and emotional health is significant. Poor body image can contribute to eating disorders, depression, anxiety, and social isolation – making it crucial to address these concerns with evidence-based strategies.

5 Therapeutic Strategies for Better Body Image This Summer

1. Practice Cognitive Restructuring and Positive Body Talk

The Strategy: Challenge negative thought patterns by identifying and reframing body-focused criticism.

How to implement:

Keep a body image journal to track negative thoughts
Notice patterns in your self-critical thinking
Replace harsh judgments with neutral or positive statements
Use post-it notes with affirmations on mirrors, doors, and your phone

Example transformation:

Instead of: “I look terrible in this swimsuit”
Try: “My body deserves comfort and enjoyment at the beach”

2. Shift Focus from Appearance to Function

The Strategy: Practice gratitude for what your body does rather than how it looks.

How to implement:

Write daily appreciation notes for your body’s functions
Focus on physical abilities during activities
Engage in movement that feels good rather than punitive exercise
Thank specific body parts for their contributions to your daily life

This approach, rooted in body neutrality principles, helps reduce appearance-focused thinking and builds a more balanced relationship with your physical self.

3. Set Healthy Boundaries with Triggering Content and People

The Strategy: Identify and limit exposure to messaging that negatively impacts your body image.

Consider boundaries with:

Social media accounts that promote unrealistic body standards
Family members or friends who make appearance-focused comments
Diet culture messaging and weight-focused conversations
Clothing that doesn’t fit your current body comfortably
Bathroom scales and fitness tracking that becomes obsessive

Pro tip: Curate your social media to include body-positive accounts and diverse body representations.

4. Develop Self-Compassion Skills

The Strategy: Treat yourself with the same kindness you’d offer a good friend struggling with similar concerns.

The three components of self-compassion:

Self-kindness: Speak to yourself gently, especially during difficult body image moments
Common humanity: Remember that body image struggles are shared human experiences – you’re not alone
Mindfulness: Notice body image thoughts without judgment, acknowledging them without being consumed by them

5. Build a Supportive Treatment Network

The Strategy: Connect with professionals and community resources that support body image healing.

Treatment options include:

Individual therapy specializing in body image and eating disorders
Group therapy with others experiencing similar challenges
Body image support groups in your community
Higher levels of care if you’re struggling with an eating disorder (intensive outpatient, day treatment, or residential programs)

When to Seek Professional Help for Body Image Issues

Consider reaching out to a mental health professional if you experience:

Persistent negative thoughts about your body that interfere with daily activities
Avoidance of social situations due to body image concerns
Restricting food or engaging in excessive exercise to change your body
Comparing yourself to others constantly, especially on social media
Feeling depressed or anxious specifically related to your appearance

Finding Body Image Therapy Near You

If you’re located in New Jersey, the Lukin Center for Psychotherapy offers specialized treatment for body image concerns and eating disorders across multiple locations including Chatham, Englewood, Hoboken, Jersey City, Montclair, Ridgewood, and Westfield.

Our evidence-based approaches include:

Cognitive Behavioral Therapy (CBT) for body image
Dialectical Behavior Therapy (DBT) skills training
Individual and group therapy options
Specialized eating disorder treatment

Take the First Step Toward Body Image Healing

Body image concerns are complex and deeply rooted, but change is possible with the right support and strategies. These evidence-based approaches can help you develop a more peaceful relationship with your body, allowing you to enjoy summer activities with greater confidence and freedom.

Remember: healing isn’t linear, and progress takes time. Be patient with yourself as you implement these strategies, and don’t hesitate to seek professional support when needed.

Ready to start your body image healing journey?

Contact the Lukin Center today at (201) 409-0393 to schedule an appointment with a therapist who specializes in body image and eating disorder treatment. Our compassionate team is here to support you in developing a healthier, more positive relationship with your body.

Kelsey Allen-Dicker, LCSW | Lukin Center, Bergen County Moms — Kelsey Allen-Dicker, LCSW | Lukin Center

Kelsey Allen-Dicker, LCSW, is a psychotherapist at Lukin Center for Psychotherapy, in the evaluation and treatment of children, adolescents, adults and family/parents. Her areas of expertise include providing care for people suffering with anxiety, depression and eating disorders in addition to helping people with relationship and social issues, life stressors and transitions, and behavioral issues. Using evidence-based approaches and theories, Kelsey incorporates various therapeutic models including dialectical behavior therapy, mindfulness, cognitive behavioral therapy as well as solution focused and strength-based approaches. Guidance and compassion are provided throughout the treatment process as she helps you gain specific life tools which will assist you today and enhance your progress into the future. Kelsey has completed advanced training in cognitive behavioral therapy (CBT) at the Albert Ellis Institute and family therapy at the Ackerman Institute for the Family. She has extensive counseling experience working in the school setting with students with emotional, social and behavioral needs, facilitating family therapy and parent coaching, and consulting with school faculty. Additionally, Kelsey has previously worked in intensive outpatient programming with women with eating disorders where she was trained in dialectical behavior therapy (DBT). Kelsey earned her Master of Social Work at Fordham University with a specialization in children and families, and her Bachelor of Science in Psychology at Union College.