Surviving Summer: Taking Care of Your Body (and Body Image) in the Hotter Months
The Texas heat is upon us! Whether your summers are humid and 100 degrees or a comfortable 80, the changing weather can bring up different emotions about food and body. Many of us carry happy memories of childhood picnics, pool parties, and summer vacations. However, for a lot of people, this season is filled with anxiety about how to dress comfortably, nourish their bodies, and navigate challenging situations. At Dallas Nutritional Counseling, we want to help you overcome intrusive thoughts about food and body and build new positive memories with friends and family. Below are 5 ideas to take care of your body and body image this summer.
5 Ideas to take care of your body and body image this summer
Wear clothes that fit your here-and-now body.
Trying on old shorts or swimsuits may bring up uncomfortable feelings. It may be hard to see how your body looks in them compared to last summer. They may be physically irritating or too tight. If the clothes you have are not serving their purpose for your current body, get them out of your closet! Take them to the local Goodwill or Plato’s Closet. If that feels like too much, store them away in the attic or under the bed. Reach out to a support person to go shopping with you for clothes that maximize your physical and psychological comfort. Remember to be gentle with yourself. If possible, try clothes on facing away from the mirror. Thoroughly assess how you feel before turning around. Let the mirror be the last factor in choosing an outfit.
Plan for flexibility around holidays and events.
Summers often include vacations, cookouts, parties and other gatherings. You may be tempted to throw away your meal plan or fall back into old habits when your routine is challenged. Instead, focus on eating consistently when you can and having a plan for special occasions. Restricting food in preparation for an event can leave you feeling ravenous and out of control. By eating meals and snacks regularly, you can set yourself up for engagement and enjoyment at social gatherings. Don’t put yourself down if your food intake looks different than usual. Take a breath and commit to supporting your recovery at your next meal.
Practice mindfulness of food and environment.
Events and special occasions also offer an opportunity to practice mindfulness in two distinct ways. First, be mindful of the food environment. There may be exciting foods you’ve never tried or fear foods you intentionally avoid. Identify your comfort level and any fears that come up in this space. Utilize coping methods such as deep breathing or sensory countdowns to calm your nerves. Second, practice mindful eating. When you have made a plate, take some time to recognize the appearance, smell, taste, and texture of the foods you’re eating. The environment may be extra stimulating, so taking a few minutes to focus on your senses can help keep you present throughout the event.
Explore varied and safe movement.
Summer is a great time to try new types of movement. Cool down with water activities, like kayaking or paddle boarding. Play some sand volleyball or take a sunset walk. If you’re outside, wear sunscreen and drink plenty of fluids. And if the heat is not for you, opt for indoor activities you enjoy! Movement requires fuel, so give your body the nourishment it needs to support your activity.
Take time to reflect and respond.
Take up journaling or use quiet time to help recognize how you’re doing. Staying in touch with your emotions will help you to identify patterns, stay true to your values, and put a pause on negative self-talk. Reach out to a support person when you need help and don’t forget to celebrate the wins you have throughout the summer, like challenging fear foods and decreasing disordered behaviors. Be kind to yourself and get some sun!
This blog post was written by our intern Caroline O’Donnell
If you or someone you love is ready to begin working on body image, our registered dietitians are specifically trained to help you navigate your body image journey. Visit our scheduling page to schedule an appointment or reach out via our contact page to learn more.
Surviving Summer: Taking Care of Your Body (and Body Image) in the Hotter Months - Dallas Nutritional Counseling, Registered Dietitians and Eating Disorder Specialists helping individuals heal their body image.
New Group Starting! Virtual College Athlete Support Group: Dallas Nutritional Counseling is currently accepting interest forms for our College Athlete Nutrition Support Group. The group will start at the beginning of the Spring semester and run for 8 weeks January through March.