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As summer approaches in Ottawa, many of us notice a familiar shift. The pressure around “summer bodies” intensifies, comparison thoughts get louder, and that critical inner voice might start working overtime. Whether you’re preparing for Rideau Canal activities, planning beach days at Britannia, or simply facing the seasonal wardrobe change, if this sounds familiar, you’re not alone—and there’s nothing wrong with you.
This seasonal trigger around body image is incredibly common, and it makes complete sense when we consider the cultural messages we’re surrounded by. The good news? You don’t have to white-knuckle your way through summer feeling terrible about your body. There are practical, compassionate ways to navigate this season while building resilience.
1. Name What You’re Feeling (Without Shame)
The first step to changing any pattern is awareness. It’s completely normal if you’re feeling more body-aware or body-critical right now. Instead of judging yourself for having these thoughts, try naming them: “I’m noticing I’m feeling extra triggered by body comparison lately” or “I’m having some tough body image thoughts today.”
This simple act of naming helps you step out of shame and into awareness. You’re not broken for having these thoughts—you’re human, living in a culture that profits from your insecurity.
2. Curate Your Social Media Intentionally
Your social feeds have more power over your mindset than you might realize. Take a moment to audit what you’re seeing daily. Are the accounts you follow making you feel inspired and included, or inadequate and excluded?
Consider muting or unfollowing accounts that promote unrealistic body ideals or leave you feeling “less than.” Instead, seek out accounts that celebrate diverse, joyful bodies and promote body respect rather than body perfection. Your mental health is worth more than any before-and-after photo.
3. Challenge Summer Body Myths
Here’s a truth that bears repeating: All bodies are summer bodies when they are in summer.
You do not need to shrink, sculpt, or punish yourself to be worthy of joy, presence, or participation. The “summer body” marketing myth suggests that only certain bodies deserve to enjoy warm weather, swimming, or wearing lighter clothes. This simply isn’t true.
Your body—exactly as it is right now—deserves to experience all the pleasures Ottawa’s summer has to offer, from festivals on the Hill to walks along the Rideau River.
4. Lean Into Pleasure and Presence
When you look back on this summer in five years, what do you want to remember? Chances are, it won’t be what your body looked like in photos. Your most treasured memories will be about how fully you lived—the conversations that made you laugh, the moments that took your breath away, the connections that filled your heart.
Choose presence over perfection. Choose participation over self-criticism. Your life is happening right now, not when you reach some arbitrary body goal.
5. Develop Your Go-To Mantras
Having a few grounding phrases ready can help when body image thoughts feel overwhelming. Here are some to try:
- “My worth is not measured by my weight.”
- “I don’t have to love my body to treat it with respect.”
- “Being present matters more than being perfect.”
- “My body is the least interesting thing about me.”
Find the phrases that resonate with you and practice them when your inner critic gets loud.
6. Notice the Urge to “Fix”
When you feel the impulse to start a new diet, exercise routine, or “get serious” about changing your body, pause and ask yourself: Am I doing this from a place of punishment or care?
Punishment-based motivations often include thoughts like “I hate how I look,” “I need to fix myself,” or “I can’t enjoy summer until I lose weight.” Care-based motivations focus on feeling strong, energized, or honoring your body’s needs.
The same behavior can come from completely different places. Understanding your motivation helps you make choices that truly serve your well-being.
7. Connect With Safe People
You don’t have to navigate difficult body image days alone. Having supportive people in your corner makes an enormous difference. This might mean reaching out to a friend who “gets it” and simply saying, “I’m having a tough body image day.”
Sometimes just naming your struggle out loud to someone safe can help loosen its grip. If body image concerns are significantly impacting your life or interfering with your ability to enjoy Ottawa’s beautiful summer season, consider reaching out to a body image therapist in Ottawa who specializes in this area. For those experiencing more complex relationships with food and body image, an eating disorder therapist in Ottawa can provide specialized support.
When to Seek Support from a Body Image Therapist in Ottawa
Alana Brinson is driven by a deep passion for liberating individuals from the grip of disordered eating, negative body image, low self-esteem, anxiety, and stress, enabling them to reclaim control over their lives. Whether you are struggling with regulating your emotions, developing coping strategies, managing your stress, perfectionism, or low self-esteem, Alana believes that we all deserve to feel at peace in our body and truly love the skin we are in.
A Body Image Therapist can help you:
- Identify the root causes of body image struggles
- Develop personalized coping strategies beyond general tips
- Process past experiences that may be affecting your current relationship with your body
- Build lasting resilience that extends beyond seasonal triggers
Moving Forward With Compassion
Remember: healing your relationship with your body isn’t about achieving perfect body love every day. It’s about building resilience, developing coping strategies, and treating yourself with the same kindness you’d show a good friend.
This summer, you deserve to show up fully in your life—not despite your body, but with appreciation for all the ways it allows you to experience joy, connection, and presence.
If you’re struggling with body image concerns or any aspect of your mental health in the Ottawa area, know that support is available. Whether you’re looking for a body image therapist in Ottawa or need specialized care from an eating disorder therapist in Ottawa, building resilience and changing long-held patterns takes time, but with the right support from qualified professionals, meaningful change is absolutely possible.
Disclaimer: These posts are not a replacement for psychological services. If you’re experiencing significant distress around body image or eating behaviors, please reach out to a qualified body image therapist in Ottawa or other mental health professional.
Ready to build resilience and connect the dots between your thoughts, feelings, and behaviors? We’re here to help. Book a free 15-minute consultation to see if we’re the right fit for you.
