Harkamal Samra, Biomedical Science Student and Body Project Facilitator at the University of Guelph
The arrival of warmer weather paired with increased sunshine is highly anticipated, yet, often also accompanied by unwanted, negative feelings that pertain to body image. For many of us, the summer months may lack the structure and routine we were comfortable following throughout the rest of the year, which may naturally offset our internal dialogues and mental health.
The summer months are also a time for airbrushed commercials advertising everything from clothes, diets, and workout plans, to vacations that fit a specific summer aesthetic. During this time, everyone is vulnerable to negative self-talk in the context of body image, regardless of gender, age, and ethnicity. It may be helpful to figure out a guideline for navigating thoughts about body image during the summer.
1. Spend less time consuming media that negatively weigh on your mental state.
Actively practicing mindful consumption can equip us with the ability to use our time online in valuable ways that align with our personal goals. This one seems intuitive enough but is easily overlooked given the accessibility and prevalence of social media. A 2017 RSPH survey of young people aged 14-24 found that apps like Instagram are the most detrimental to mental health as they can cause increased anxiety, loneliness, and comparison (RSPH, 2017). The ability to apply self-awareness and recognize the thin line between the benefits and the detrimental aspects of our engagement online requires an established intent to protect oneself from harmful media influences.
Therefore, begin with internalizing this intent. Vigorously limit your interactions with any form of media that makes you feel uneasy or that you notice leads to episodes of negative self-talk. Over time, these thoughts can seep into our subconscious, and it will require additional effort to recognize their presence. Eventually, you’ll build a rapport with the version of yourself that refuses to permit harmful engagement with content online, and your internal dialogue will become as simple as, “I don’t like the way that made me feel, so I’ll stay away from it for a bit.”
Obviously, social media’s very much the 8th wonder of the world, and its perks remain true. The disadvantages mentioned above are also valid, and the two truths coincide. Limiting your use will ultimately limit your comparisons, so use it to connect, not to compare.
2. Be mindful of your internal dialogue.
This one coincides with the idea of being mindful in your daily life of how you interact with the world and, more importantly, with yourself. Sometimes, it can be helpful to slow down and recognize our thought patterns from a third person’s perspective. You can even go as far as to think about whether or not you’d support the dialogue you’re noticing if you saw it in a friend. This perspective can often help us realize whether or not our feelings are objectively true or if they’re merely feelings with no concrete justifications.
You can keep a journal, record yourself, meditate, use your notes app, talk to a friend, or use whichever methods of reflection work for you. In the end, understanding the way in which you think can help you figure out why you think that way and whether or not you’d like to change something.
3. Wear what makes you feel good.
Summer doesn’t have a dress code, and you’re more than welcome to don whatever outfit you’d like, whenever you’d like. It’s okay to be less covered up and wear more revealing clothes, if that’s what makes you feel comfortable in your own skin. It is also acceptable to not necessarily update your reveal-o-meter according to the weather, as long as the latter point about comfort remains true. So long as you feel good about what you’re wearing and it’s a reflection of the choices you’ve made for yourself instead of what you think is supposed to be the right way to go about dressing, you’re good to go.
4. Maintain a restorative support network.
Don’t be afraid to check-in with your close friends and family in order to offer your support or just an ear to share concerns, experiences, or perspectives. Also don’t hesitate to personally reach out to your network if it’s you who’s in need of their support. If you were seeing a therapist, dietiteian, or counsellor, continue following your regular meeting schedule, as these people are avenues to a healthy internal dialogue.
The onset of summer can encompass many opportunities for increased connections, introspection, and growth. With respect to the influences of warmer weather on our thoughts surrounding body image, we can ease our experience through mindfully consuming social media, preserving a healthy internal dialogue, wearing clothes that make us feel good, and maintaining a restorative support network.
RSPH. (2017, May 19). Instagram ranked worst for Young People’s Mental Health. RSPH. Retrieved from https://www.rsph.org.uk/about-us/news/instagram-ranked-worst-for-young-people-s-mental-health.html
