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.

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.