Summer brings sunshine, beach days, pool parties, and backyard gatherings, but for many, it also brings increased anxiety about their appearance. As temperatures rise and people wear less clothing, the pressure to achieve the “perfect summer body” can feel impossible to escape. Social media feeds are usually flooded with carefully curated photos of toned bodies and picture-perfect vacations, which creates unrealistic standards that can fuel a cycle of self-criticism, body dissatisfaction, and comparison to what you think you should look like. There is help for body dysmoria so you can quiet the self-destructive voice in your head that tells you you’re not good enough.

What Is Body Dysmorphia?

Body dysmorphia, also called Body Dysmorphic Disorder (BDD) is a mental health condition where someone is excessively preoccupied with perceived flaws in their appearance. These flaws may be very small or not noticeable to anyone else, but they can cause extreme distress and interfere with daily life.

Why Does Warmer Weather Affect Body Image? 

During summer most people swap their wardrobe for shorts, swimsuits, and tank tops—something that’s usually challenging for those who struggle with body image. While bulky winter clothing can provide a sense of comfort and body concealment, warmer weather clothes show more “perceived flaws.” And as social calendars fill up with beach trips, pool parties, vacations, and outdoor events, it’s easy to feel like your body is on display and shut down, have panic attacks before get togethers, or cancel altogether.

Unrealistic Social Media Standards  

Leading up to summer and during the summer months, social media is inundated with posts from toned models or influencers, often with slogans like “How to get your summer body ready” and “Drop 10 pounds fast with this diet.” For someone with body dysmorphia, this messaging usually reinforces an impossible “ideal body” that society pushes, making people feel inadequate or pressured to change how they look.  

These images are most likely edited so the people in them look flawless, as evidenced by a study in the Journal of Media Psychology which “found that out of 2,500 social media users surveyed, 64% admitted to editing their photos before posting them online.” Another survey by “The Dove Self-Esteem Project found that 80% of girls are using retouching apps by the age of 13.”

Tips To Cope With Body Image Triggers In The Summer

Managing body image triggers in the summer starts with prioritizing both your physical and emotional comfort. Wear clothing that helps you feel at ease, set boundaries around social media, and practice positive self-talk when negative thoughts come up. Focus on how your body feels, rather than how it looks.

Curate your social media feed so that you don’t see posts that could be a trigger Here are tips for doing this:

• If certain accounts constantly post unrealistic body content or trigger you, it’s totally okay to unfollow or mute them. You can also mute stories or posts without unfollowing.
• Social media platforms allow you to tap “not interested” or similar options on content you don’t want to see. This helps train the algorithm to show you less of that type of content over time.

Forget the “bikini body” buzzwords and focus on what makes you feel good. Exercise is more than about appearance, but also helps improve your mental health, self-esteem, and “can improve your sleep, which is often disturbed by stress, depression and anxiety.” Set fitness goals based on how you feel, rather than how you look. Examples of this could be, building your strength, increasing your running distance, or trying something new like dance, yoga or Pilates class. View movement as a form of active meditation that helps your body release chemicals like endorphins, serotonin, and dopamine, which elevate your mood.

Give Yourself Permission To Feel  

It’s okay to feel stressed or insecure. You’re not alone in feeling this way. Many people, regardless of size or shape, deal with these emotions. Normalize acknowledging these struggles and tell yourself it’s a part of being human. Instead of letting emotions build up inside, journaling about them helps slow your mind, process what you’re feeling, and make sense of your experiences. Journaling also creates distance between you and your thoughts so you can look at them more clearly, rather than feeling overwhelmed by them and getting stuck in a vicious cycle of body comparisons.

Surround Yourself With Support 

Surrounding yourself with people who uplift you, respect your boundaries, and celebrate you for who you are, not how you look can help quiet the inner critic and remind you that you’re amazing as you are. Your network could be a group of close friends or family, a support group, or an online community focused on body positivity or mental health. Here are some great resources:

• ANAD (National Association of Anorexia Nervosa and Associated Disorders)
• National Alliance for Eating Disorders
• National Eating Disorders Association
• Body Dysmorphic Disorder Foundation

Body Dysmorphia Therapy At Georgetown Psychology In Washington DC, McLean, Bethesda & Virtually

Therapy is a great way to work through body image issues in a safe, judgment-free space where you can explore where these thoughts come from and why they take over your life. At Georgetown Psychology, our licensed therapists provide individualized care to meet each client’s needs so you learn how to heal and move forward with healthy coping strategies. If body dysmorphia is taking over your mind and your life, we want to help. To schedule an appointment or for any questions, contact Sarah Smathers, our Client Services Specialist at sarah@georgetownpsychology.com or call us at (301) 652-5550. We have in-person appointments in Georgetown (DC), Bethesda (MD), and McLean (VA), and telehealth services available to patients in 43 states.

Our clinics also offer emotional and psychological testing, adult ADHD testing, autism assessments, and psychodynamic therapy.

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