Improve Body Image
How Do I Improve My Body Image?
As we enter the warmer months here in the Midwest, we often see people shedding their heavy coats in favor of shorts, tank tops, and sundresses. While many of us enjoy the sunshine, longer days, and rising temperatures, for those who struggle with body acceptance, this time of year can also bring a sense of dread.
Wearing less clothing often means feeling more exposed. Add in the discomfort of rubbing, sweating, and chafing, and it’s no wonder that summer can be tough on body image.
But here’s the thing: all bodies are bikini bodies—as long as you’re wearing a bikini. Let’s explore five ways to build a more positive body image, even when the heat has us all melting.
Give Yourself a Hug and a Pep Talk
It might sound cliché, but the way we talk to ourselves truly matters. If you notice critical thoughts after looking in the mirror, try giving yourself a hug or placing a hand over your heart while taking a few deep breaths.
When that inner voice starts to get harsh, try shifting the tone. You don’t need to jump to body love—neutrality is a great first step. Instead of criticizing your stomach, try saying, “My stomach has digested two meals today,” or “It feels different than yesterday, and that’s okay—bodies change all the time.”
By embracing imperfections, expressing gratitude, and soothing our bodies with care, we’re much more likely to cultivate body acceptance than if we continue the cycle of judgment, comparison, and shame.
2. Celebrate Function over Appearance
When we obsess over how our bodies look, we often end up objectifying ourselves. And since we don’t like when others do that, why do it to ourselves? Instead, think about what your body does for you.
Maybe it powered you through a workout this morning, caught a falling glass before it hit the floor, or simply kept your heart beating and lungs breathing without you even thinking about it.
Shifting your focus from aesthetics to ability can help you see your body as a partner, not a problem. Give it a little gratitude—it works hard for you every single day.
Challenge: Try working out without a mirror. Focus on how your body feels, not how it looks. This mindful shift can be more difficult—and more freeing—than you’d expect.
3. Focus on Your Surroundings, Not Yourself
No, this isn’t about comparing yourself to others. Instead, when self-consciousness creeps in, try grounding yourself with your five senses.
Notice the colors around you, the texture of your clothes, the scent in the air, the taste of your snack, the sounds of people talking or birds chirping. Anchor yourself in the present moment.
By immersing yourself in your surroundings and the memories you’re creating, you’ll find it easier to pull focus away from self-criticism and toward connection with the world around you.
4. Wear Clothes That Actually Fit (And Maybe Buy Something New!)
Nothing amplifies body image distress like uncomfortable clothing. If your pants are digging in or your shirt won’t stay in place, it’s nearly impossible to feel good in your body.
Choose clothes that feel good on your skin and allow you to move freely. And if that means buying a size up, it’s worth the temporary discomfort of letting go of an old number.
You deserve to feel comfortable in your own skin—and your clothes. Bonus: a new outfit that fits well can boost confidence instantly.
5. Say Goodbye (Or See You Later) To Clothes That No Longer Fit
It can be tough to part with beloved clothes that no longer fit, but keeping them front and center often does more harm than good.
If you're donating, take a moment to remember the good times you had in that outfit. Having a little "farewell ritual" can bring closure and soften the emotional sting.
If you’re not ready to let go entirely, pack those items away in a box and store them out of sight. There’s no need to let them hang in your closet like silent reminders of a different version of you. Your current body deserves clothes that fit and honor who you are today.
By changing the way we speak to ourselves, celebrating what our bodies can do, shifting our focus outward, dressing comfortably, and letting go of clothes that no longer serve us, we take powerful steps toward building a healthier body image this summer.
Just remember: body image work is not a quick fix. It’s a long-term process that takes patience, practice, and compassion. You don’t have to love your body to treat it with respect—you just need to start somewhere.
If you're struggling with body image or want deeper support, individual therapy or a body image group can offer insight, guidance, and healing. You're not alone.