Body Image, Clothing, and Confidence: Healing Your Relationship with Summer

For many people, summer isn’t just sunshine and beach days. It can be a season that stirs up discomfort, self-criticism, and anxiety about how we feel in our bodies—especially when tank tops, swimsuits, and social events enter the picture.

If the thought of summer clothes brings up dread instead of ease, you’re not alone. And you’re not broken.

Why Summer Can Be Triggering for Body Image

Increased exposure (both of skin and to social situations), relentless cultural pressure to “have a summer body,” and disrupted routines can all make it harder to feel grounded in your body. Add in the heat—which can amplify sensory discomfort—and you’ve got a perfect storm for nervous system dysregulation and body image distress.

Body image isn’t just about appearance—it’s a complex mix of perception, nervous system safety, and internalized messaging. And summer can challenge all three.

A Nervous System Perspective on Body Image

When we feel unsafe—physically or emotionally—our brains go into protective mode. For some, that shows up as hypervigilance about appearance. For others, it might look like dissociation or avoidance (like staying inside or skipping events).

Body image isn’t only a mindset—it’s often a nervous system response to our environment.

That means healing your relationship with summer isn’t about forcing yourself to feel confident. It’s about cultivating felt safety in your body, regardless of what you’re wearing or how you think you “should” look.

6 Compassionate Tips for Navigating Summer with More Ease

1. Choose Clothes That Support Comfort and Regulation

Wear what helps you feel physically safe and emotionally grounded. That might mean loose fabrics, natural fibers, layers you can shed, or swimsuits that offer more coverage. “Flattering” is less important than “I can breathe and be myself in this.”

2. Practice Gentle Exposure (Not Forced Positivity)

If you avoid certain clothes or social settings, try taking small steps instead of jumping in. Sit outside in shorts for 10 minutes. Try on a tank top at home. Let your body reacclimate on your terms.

3. Notice Your Inner Dialogue

Catch yourself when the inner critic shows up. Is it your voice—or one you inherited? Offer a reframe that’s kinder and more body-neutral: “I’m allowed to take up space.” “My body deserves comfort.” “I don’t owe anyone a flat stomach.”

4. Anchor in the Senses

When you’re feeling self-conscious, come back to your body in the present moment. Feel your feet on the ground, the breeze on your skin, the smell of sunscreen or grass. Sensory grounding can help shift out of spirals and into embodied experience.

5. Curate Your Content

Your nervous system is listening to everything you scroll. Make space for images, voices, and messages that reflect body diversity, softness, joy, and reality—not just the highlight reels.

6. Create Body-Soothing Rituals

Cold water rinses, dry brushing, herbal body oils, or even placing your hand on your chest with a deep breath—these small rituals can communicate safety and care to your body. They’re not about changing how you look—they’re about shifting how you feel.

The Bottom Line

You don’t have to love every inch of your body to treat it with kindness. You don’t have to feel confident every day to be allowed in the sun, the pool, the party, or the picnic.

This summer, consider letting comfort, care, and connection be your compass—more than comparison or control.

And if body image struggles feel overwhelming, know that support is available. You’re not meant to navigate this alone.

People-Pleasing, Perfectionism, and the Nervous System

Many people who struggle with anxiety, burnout, chronic stress, or emotional exhaustion don’t always recognize how much people-pleasing and perfectionism are impacting their mental health. These patterns are often normalized in our culture and can even be rewarded, especially in people who are thoughtful, responsible, high achieving, or deeply caring toward others.

But underneath these patterns, there is often a nervous system that has learned to stay on high alert.

I frequently see this in people who appear very “high functioning” on the outside while internally feeling overwhelmed, anxious, depleted, or like they can never fully relax.

When Safety Becomes Connected to Performance

Many of us learn early on — consciously or unconsciously — that being accepted, loved, emotionally safe, or valued is tied to how well we perform, how helpful we are, or how little trouble we cause for others.

Over time, the nervous system can begin to associate:

• approval with safety

• conflict with danger

• mistakes with shame

• rest with guilt

• boundaries with rejection

When this happens, people may find themselves constantly trying to stay productive, agreeable, emotionally controlled, or “good enough” in order to feel secure.

Even when there is no immediate threat, the body can continue responding as though there is.

How These Patterns Often Show Up

People-pleasing and perfectionism are not just mental habits. They often show up physically, emotionally, and relationally as well.

Some common signs include:

• difficulty relaxing or slowing down

• overthinking conversations or decisions

• chronic self-criticism

• feeling responsible for other people’s emotions

• difficulty saying no

• guilt when resting

• fear of disappointing others

• overcommitting

• burnout cycles

• anxiety when things feel uncertain, unfinished, or imperfect

• feeling like you are never quite doing enough despite working very hard

For many people, these responses become so automatic that they no longer feel like choices.

The Nervous System’s Role

When the nervous system is stuck in chronic stress or hypervigilance, people often move into protective survival responses without realizing it.

This can look like:

• overworking or overcontrolling (fight)

• staying constantly busy or unable to slow down (flight)

• people-pleasing, conflict avoidance, or self-sacrifice (fawn)

Over time, living in this state can contribute to anxiety, insomnia, fatigue, irritability, difficulty concentrating, digestive issues, emotional overwhelm, and eventually burnout.

At a certain point, the body often starts signaling that the current way of functioning is no longer sustainable.

Healing Beyond Self-Criticism

One of the most important parts of healing is recognizing that these patterns are not personal failures or character flaws. In many cases, they developed as adaptive strategies that once helped someone feel safer, more accepted, or more in control.

Healing does not mean becoming careless, unmotivated, or selfish. It does not mean losing the parts of yourself that are thoughtful, driven, or caring.

Instead, the work often involves:

• becoming more aware of automatic stress responses

• learning to tolerate the discomfort that can come with boundaries

• building self-compassion

• reconnecting with your own needs and emotions

• supporting nervous system regulation

• addressing underlying anxiety, trauma, or chronic stress patterns

• learning that rest does not need to be earned

For some people, therapy is an important part of this process. Others may also benefit from integrative approaches that support sleep, nutrition, inflammation, stress physiology, and overall nervous system health.

Creating More Internal Safety

As the nervous system becomes more regulated and supported, many people notice they are better able to:

• set healthier boundaries

• tolerate imperfection

• rest without guilt

• feel less emotionally reactive

• make decisions more clearly

• experience more calm, flexibility, and self-trust

Healing is not about becoming a different person. It is about creating enough internal safety that you no longer have to live in a constant state of pressure, fear, or survival mode.

Tending to Your Mental Health During Pride Month

June is Pride Month—a time to celebrate identity, love, community, and the ongoing fight for LGBTQIA+ rights. While Pride can be empowering and joyful, it can also bring up complex emotions, especially when you’re navigating mental health challenges alongside personal or collective struggles.

Whether you’re part of the LGBTQIA+ community or an ally, this month can be both inspiring and exhausting. It’s okay to feel a mix of emotions. Let’s talk about how to care for your mental health with intention, compassion, and a little more spaciousness this Pride.

Honor Your Emotional Reality

Pride can surface a wide spectrum of feelings: joy, grief, pride (of course), loneliness, anger, or ambivalence. All of these are valid. You don’t need to feel celebratory to be part of the community—or to show up for it. Mental health means making space for your full emotional range without judgment.

Clinical note: Suppressing or invalidating emotions can increase stress and anxiety. Giving yourself permission to feel and reflect supports emotional regulation and psychological resilience.

Know Your Limits with Socializing & Events

From parades to panels to parties, Pride Month can be socially intense. You are allowed to opt out of events that drain you—even if they’re “fun.” Choose what feels nourishing. For some, that might be marching in a parade. For others, it might be spending quiet time with a chosen family member or journaling about what Pride means to you.

Tip: Use a body check-in. If your nervous system feels fried, you might need a pause, not more stimulation.

Support Is a Mental Health Essential, Not a Luxury

Therapy, support groups, community meetups, and safe conversations can be lifelines. Many LGBTQIA+ folks experience higher rates of anxiety, depression, and trauma—not because of who they are, but because of the stress of navigating a world that hasn’t always been safe or inclusive.

If you need a place to start: Organizations like The Trevor Project, Trans Lifeline, and local LGBTQIA+ centers often have mental health resources, many of them low- or no-cost.

Protect Your Peace Online

During Pride Month, social media can be a double-edged sword. While it can foster visibility and connection, it can also expose you to hate, misinformation, or simply overwhelm. Curate your feed. Set boundaries. Take breaks.

Clinical reminder: Consistent exposure to online hostility or microaggressions can have measurable effects on mood and nervous system function. Your digital space deserves to be a safe one.

Rituals of Joy and Rest Are Revolutionary

Queer joy and rest are radical acts—especially in a culture that often asks you to prove your worth. Prioritize activities that help you feel grounded and alive. That could mean dancing in your kitchen, going on a solo nature walk, reconnecting with queer art or history, or simply taking a nap.

Mental health reframe: Joy is not a distraction from the work. It is the work.

Allies, Check In Too

If you’re an ally, Pride Month is a great time to reflect on how you’re showing up. Listen more than you speak. Share mental health resources. Let your LGBTQIA+ friends know you’re thinking of them. Small gestures—like checking in or offering to attend an event together—can go a long way.

In Closing…

Pride Month is about visibility, but it’s also about healing. It’s a time to reconnect with who you are, what you value, and how you want to care for yourself and others.

Mental health isn’t just about surviving—it’s about finding spaces where you can thrive.

Whether you’re celebrating loudly or quietly this month, know that you are seen, you are valued, and you deserve support that honors your whole self.

🧠💖🏳️‍🌈

Light Box Therapy: A Bright Solution for Seasonal Blues

As winter settles in, many people notice a shift in mood, energy, and overall well-being. Less sunlight can lead to feelings of sadness, lethargy, and even symptoms of depression—a condition known as Seasonal Affective Disorder (SAD). Light box therapy is an effective treatment that can help reset your biological clock and uplift your mood. Here’s what you need to know to safely and effectively use this tool to improve your mental health during the darker months.

What is Light Box Therapy?

Light therapy involves using a specially designed light box that emits bright light at an intensity of 10,000 lux. To put this in perspective, that’s about 20 times brighter than the usual indoor lighting and simulates outdoor sunlight on a clear day. This intensity helps your body regulate melatonin production and restore a natural circadian rhythm, the body’s internal clock, which is crucial for mood and energy regulation.

How to Use a Light Box

Using a light box is simple, but consistency and timing are key for optimal effectiveness. Here are the steps to follow for best results:

1. Start with 30 Minutes Each Morning

Place the light box in front of you or slightly to the side. Ideally, sit in front of the light for about 30 minutes each morning, as soon as possible after waking—preferably between 6:00 a.m. and 9:00 a.m.

1. Stay Occupied, But Keep Your Eyes Open

While you don’t need to stare directly at the light, your eyes should be open during the session. You can use this time to eat breakfast, read, watch television, or even work on a computer. The light exposure should feel comfortable and not overly bright or blinding.

1. Consistency is Key

Most people will notice some improvement in mood and energy within a few days, and significant improvement within two weeks. Regular sessions throughout the winter are typically recommended until springtime. If you need to skip a day or two for a weekend trip, symptoms often won’t return immediately—but it’s best to return to daily use when you can.

Adjusting Your Therapy if Needed

If you’re not seeing the improvement you hoped for after 10 to 14 days, try these adjustments:

• Increase Time: Increase your light exposure to 60 minutes each morning.

• Split Sessions: Consider splitting the time between morning and evening. Avoid evening sessions close to bedtime, as the bright light can interfere with sleep.

If symptoms persist, it’s a good idea to consult your healthcare provider for additional guidance.

Fine-Tuning Your Routine

Once you start seeing a positive response, you might try:

• Reducing Time: Some people find that 15 minutes of exposure is enough after relief of depressed mood.

• Adjusting Time of Day: While mornings are typically best, you may find it easier to incorporate light therapy at another time. If symptoms return, simply return to the initial schedule and timing.

Choosing the Right Light Box

Because light boxes aren’t regulated, you will want to get one that meets specific criteria to ensure safe and effective therapy. Look for a model with a UV filter and one that emits 10,000 lux to achieve the desired therapeutic effect. The Center for Environmental Therapeutics offers a helpful guide for selecting a reliable light box.

Takeaway

Light box therapy is a simple yet powerful tool to address the winter blues and reset your body’s natural rhythm. With the right box and consistent use, many people experience mood improvement, higher energy, and a more balanced outlook through the darker months. If symptoms persist or worsen, always consult with your healthcare provider.

Mediterranean Diet for Mood

The Mediterranean diet (MD) is a flexible, satisfying way of eating that emphasizes whole, plant-based foods and healthy fats. Known as one of the world’s healthiest dietary patterns, recent research even suggests that the MD can help improve mood and reduce depressive symptoms!

Unlike typical “diets,” the MD isn’t about strict rules or counting calories. Instead, it’s about balance, flavor, and enjoying foods that fuel both body and mind.

The MD is comprised mainly of:

• Healthy Fats: Think essential Omega-3s and monounsaturated fats, especially from extra virgin olive oil (EVOO) and fish..

• Antioxidant-Rich Polyphenols: Found in EVOO, dark chocolate, berries, tea, herbs, and red wine.

• Vitamins in Whole Foods: Real foods provide more complete nutrition compared to many supplements.

• Fiber for a Healthy Gut: Essential for gut health, feeding beneficial bacteria to support digestion and immunity.

In general, focus on eating:

• Plenty of veggies, fruits, legumes (beans, nuts), and seeds.

• Incorporate whole grains like whole-wheat bread and brown rice.

• Lots of EVOO as a primary healthy fat.

• Enjoy fish, especially those rich in Omega-3s.

• Have natural cheese and yogurt in moderation.

• Limit red meat; opt for poultry, fish, or plant proteins.

• Cut back on sweets, sugary drinks, and butter.

• Moderate wine with meals is fine (but there’s no need to start if you don’t already drink).

Why the MD Works:

• Limits Saturated and Trans Fats: Keeping these low helps manage LDL cholesterol and reduces artery plaque and inflammation.

• Promotes Healthy Fats: Omega-3s support brain health, good cholesterol levels, and reduce inflammation.

• Limits Sodium: Lower sodium helps keep blood pressure in check, reducing risks of heart disease and stroke.

• Reduces Refined Carbs and Sugar: Prevents blood sugar spikes and cuts out empty calories.

• Packed with Fiber and Antioxidants: These help stabilize blood sugar, reduce inflammation, and protect against certain cancers by fighting free radicals.

Other Big Benefits:

• Reduces risk of heart disease, heart attack, and stroke.

• Helps maintain a healthy weight.

• Supports balanced blood sugar, blood pressure, and cholesterol.

• Lowers risk of metabolic syndrome.

• Encourages a healthy gut microbiome.

• Reduces risk of some cancers.

• Slows cognitive decline with age.

• Promotes longevity and overall wellness.

The Mediterranean Diet is all about enjoying delicious, nourishing foods that make you feel good and support long-term health. Enjoy every bite!

Omega 3s for Mood

There is a growing body of literature indicating that omega-3 polyunsaturated fatty acids (omega-3 PUFAs) can be effective in improving symptoms of depression. Omega-3s are essential to carry out metabolic processes. They have well known benefits for heart health and brain function.  

Although it is unclear how Omega-3s might improve depressive symptoms some researchers have suggested it may be related to their effects on serotonin and serotonin receptors in the brain. They may also improve symptoms through their anti-inflammatory effects.

Because we cannot produce our own supply, it is necessary to get Omega-3s from our diet. 

Foods rich in Omega-3s:

Salmon

Mackerel

Tuna

Herring

Sardines

Food with Omega-3 (but in smaller amounts that fish):

Grass-fed beef

Edamame

Walnuts

Chia seeds

You may consider taking a fish oil supplement if you’ve experienced a mild decline in brain function or struggle with depression, especially if fish is not a regular part of your diet. Look for one with an EPA:DHA ratio of 2:1. I recommend a dose of 1000-2000 mg daily but always consult with your provider.

The Gut-Brain Connection

The gut-brain axis or connection- The gut, sometimes referred to as the “second brain” is transforming medicine’s understanding of health, digestion, and mood. The gut-brain axis refers to the two-way communication between the microbiota in the GI tract with the nervous system. 

Studies have revealed the species of bacteria in depressed people differ from those without. Certain bacteria can increase levels of GABA in the brain, which may help relieve depressive symptoms.

The good news is you are capable of changing your microbiome and fix gut/related depression. If you suspect this may be the case with you, how do you reset your gut microbiome?

Increase the probiotics and prebiotics in your diet. 

Probiotic-rich foods:

Yogurt (with active cultures)

Kimchi

Miso

Kefir

Kombucha

Buttermilk

Some cheeses: cheddar, mozzarella, gouda

Prebiotics are needed to provide food for the microbiomes

Prebiotic-rich foods: 

Onions

Garlic

Asparagus

Leeks

Legumes

Oats

Banana

Berries

Food and Mood

How much does our diet really impact our overall health, including how we feel both physically and emotionally? While most of us know that eating a balanced, nutritious diet is beneficial, the extent of its impact on our well-being might surprise you. Can dietary changes alter symptoms or even the trajectory of a diagnosis? In many cases, yes.

The connection between nutrition and health is powerful. What we eat plays a crucial role in how effectively our bodies fight disease, regulate hormone levels, and even influence gene expression. This connection between what we eat and how we feel is powerful. But this relationship works both ways: Eating well can enhance our mental and emotional health, but when we’re not feeling our best, poor eating habits can perpetuate a harmful cycle, making it harder to regain balance.

In short, what we put on our plate can have a transformative impact on our health—both physically and emotionally. That said, my goal is not to downplay the importance of psychotherapy and medications in the nuanced care of mental health. Food is not a panacea for mental health conditions, nor is it a remedy for serious symptoms, which can be life-threatening.

It’s essential to integrate other wellness strategies, such as mindfulness, movement, and quality sleep, into your routine. By being mindful of your nutrition and working collaboratively with your mental health provider, you can further support your overall well-being. My aim is to provide you with evidence on how food influences mental health in various ways, empowering you to make informed choices for better mental and emotional health.

Integrative Psychiatry Intro

As a doctorally prepared Psychiatric Mental Health Nurse Practitioner with 15 years of experience in the mental health field, I’ve seen firsthand that medication and therapy alone often fall short of bringing patients to a state of true well-being. Many continue to struggle with persistent mental health symptoms, while others deal with unwanted side effects. Some patients have tried numerous medications with little success, while others are on multiple prescriptions yet still suffer.

As a clinician, this has not only been frustrating but has also driven me to seek a better way. There is a better way, and that’s what I’m here to explore with you. 

I realized that in order to truly help my patients, we needed to consider the whole person and account for various factors beyond just symptoms. Around this time, I noticed that many of my patients were exploring natural therapies and asking about alternatives to medication. This led me to dive deeper into herbal medicine and explore the healing potential of plants. A few years later, I discovered the field of Integrative and Functional Medicine, which ignited my passion for a more holistic approach to healthcare—one that seeks to address the root causes of symptoms, rather than just managing them.

In 2024, I completed a fellowship in Integrative Psychiatry, which complements my traditional training by allowing me to consider all aspects of my patients’ lives for a more personalized, holistic approach. Integrative psychiatry combines evidence-based treatments with complementary therapies, focusing on both the mind and body to address mental health symptoms. It’s about tailoring care to the individual and considering every facet of their health and well-being.

The goal of this blog is to provide you with evidence-based information and practical tips that you can  incorporate into your daily life to achieve your optimal health and wellness.