Ditch the Summer Body Stress: A Spring Body Image Checklist
As the weather warms up, so do the pressures around body image. Messages about "summer bodies" and "getting ready for swimsuit season" start flooding social media, making it easy to feel self-conscious. But here’s the truth—your body is already ready for spring and summer, just as it is.
Instead of falling into the diet culture trap, let’s focus on feeling good in our bodies rather than trying to change them. This season, try shifting your mindset to one of self-acceptance and appreciation. I really encourage you to ask yourself this- What do I want my body to do this summer? Swim in the ocean? Run after my kids? Go for more walks? Dance with my friends?
Here are a few ways to start:
1. Spring Clean Your Social Media Feed
Unfollow or mute accounts that make you feel bad about your body. Instead, fill your feed with body-positive and body-neutral creators who promote self-acceptance.
Pro tip: Follow accounts that share affirmations, diverse body representation, and realistic wellness tips.
2. Dress for Comfort, Not Just Trends
Wear clothes that make you feel good—physically and mentally. If you’re looking in the mirror multiple times with an outfit and picking it apart, don’t waste your time- swap it out for pieces that feel easy and effortless.
Tip: Do a wardrobe audit and donate anything that no longer makes you feel comfortable or confident. Treat yourself to an updated shopping spree with these tactics in mind. Find things you love that make you feel good. If shopping seems overwhelming task, enlist a friend or support to make it more manageable.
3. Reframe “Body Checking” Habits
Noticing yourself zooming in on body parts in photos, constantly adjusting your reflection, or avoiding certain angles? Try redirecting your focus—step back from the mirror, remind yourself you are more than your appearance, and shift attention to how you feel in the moment.
Try this: Set a time limit for mirror-checking or place sticky notes with positive affirmations on your mirror.
4. Hydrate and Nourish Without Pressure
Warmer weather can mean changes in appetite and hydration needs. It also typically brings more social events upon us. Instead of forcing yourself into rigid eating patterns, listen to what your body actually needs—whether that’s a cold smoothie, a fresh salad, or a hearty meal.
Hydration tip: Infuse your water with citrus or berries for a refreshing twist, making hydration more enjoyable.
5. Navigate Social Gatherings with Confidence
Spring brings more social events—outdoor brunches, weddings, BBQs—which can sometimes bring up food-related stress. Give yourself permission to enjoy these moments without guilt.
Reminder: You don’t have to justify your food choices to anyone, and you’re allowed to enjoy a drink, dessert, or a full meal without overanalyzing. At the same time, if you prefer to make mindful choices, that’s okay too! Focus on what feels best for you rather than outside pressures.
6. Move for Joy, Not Punishment
If exercise feels like an obligation to “earn” food or change your body, it’s time for a mindset shift. Try movement that feels good—whether it’s walking outside, dancing in your kitchen, or stretching in the sun.
Idea: Make a playlist of your favorite upbeat songs and have a daily 5-minute dance break or ask a friend for a standing workout or walk date. It will give you something to look forward to and make movement more positive.
7. Challenge Negative Self-Talk
When that little voice in your head starts critiquing your body, ask yourself: Would I say this to a friend? If the answer is no, replace it with a more compassionate statement.
Try this: Keep a list of affirmations on your phone to refer to when negative thoughts creep in.
8. Plan Fun, Not Fixation
Instead of worrying about how you’ll look at the beach or pool, focus on what you’ll do. Plan activities that excite you—like a picnic, paddleboarding, or just soaking up the sun with a good book
. Bonus tip: Choose activities that help you connect with nature, like hiking or outdoor yoga.
9. Remember: Confidence is a Practice
Nobody wakes up feeling 100% confident every day, but the more you practice self-acceptance, the more natural it becomes. Give yourself grace and keep showing up for yourself.
Action step: Each morning, name one thing you appreciate about yourself beyond your appearance.
Warmer weather tends to lift our moods—let yourself enjoy that feeling without the stress that diet culture tries to bring along with it. Need more body image support?
