The sun is getting warmer, the days are growing longer, and the unmistakable buzz of summer is in the air. For many of us, this season brings a wave of joy—memories of ice cream, late sunsets, and time spent with loved ones. But for just as many, it also brings a familiar tide of anxiety, fueled by one persistent, nagging phrase: the “beach body.”
This year, let’s try something different. Instead of striving for a body that meets an impossible standard, let’s work on cultivating a mindset that allows for genuine peace and happiness. Self-compassion isn’t about letting go of health; it’s about letting go of the self-criticism that holds us back from truly living. It’s about treating yourself with the same kindness you’d offer a dear friend.
Ready to trade the pressure for presence? Here are six practical ways to embrace self-compassion and enjoy this summer, just as you are.
1. Curate a Kinder Social Media Feed
Social media can be a minefield of comparison. If your feed is filled with highly edited, posed, and uniform body types, it’s time for a digital declutter. This isn’t about avoiding reality; it’s about creating an online space that supports, rather than sabotages, your mental well-being.
- Do an audit: Scroll through your feed and notice how certain accounts make you feel. If an influencer, brand, or even a friend’s account consistently triggers feelings of inadequacy, hit the unfollow or mute button. It’s not personal; it’s self-preservation.
- Follow with intention: Actively seek out accounts that promote body neutrality, joyful movement, and diverse representations of people living their lives. Look for creators who talk about what their bodies do, not just how they look.
2. Redefine “Summer Activities”
For too long, summer activities have been linked to aesthetics—getting a tan, looking good in a swimsuit, or taking the perfect photo. Let’s reclaim these activities for what they really are: experiences meant to be felt and enjoyed.
Shift your focus from the outcome to the experience. Instead of thinking, “I need to work out to look good at the pool,” try thinking, “Moving my body feels good, and the cool water of the pool will be so refreshing.” Go for a hike to breathe the fresh air and see the views, not to burn a certain number of calories. Eat the watermelon because it’s delicious and hydrating. This simple mental shift centers your joy and presence.
3. Speak to Yourself Like a Friend
Our inner critic can be relentless, especially when we’re feeling vulnerable in shorts or a swimsuit. The core of self-compassion is learning to change that inner dialogue. When you notice a harsh, critical thought about your body pop up, pause and ask yourself:
“Would I ever say this to someone I love?”
The answer is almost always no. You wouldn’t tell your best friend her thighs are a problem or that she shouldn’t eat the ice cream. You’d offer her kindness, reassurance, and encouragement. Practice directing that same gentle energy inward. It feels unnatural at first, but with repetition, it can rewire how you relate to yourself.
4. Thank Your Body for What It Does
We spend so much time fixating on how our bodies look that we forget to appreciate all they do for us. Your body is not an ornament; it is your home and your vehicle for experiencing the world.
Try this simple practice: Each day, take a moment to thank your body for three things it allows you to do.
* “Thank you, legs, for carrying me on that walk today.”
* “Thank you, arms, for allowing me to hug my partner.”
* “Thank you, lungs, for letting me breathe in the scent of freshly cut grass.”
This practice of gratitude helps shift your perspective from criticism to appreciation, fostering a more peaceful relationship with your physical self.
5. Wear What Makes You Feel Good
Forget the fashion rules that say you have to look a certain way to “pull off” shorts, a tank top, or a swimsuit. Clothing is meant to provide comfort, function, and a form of self-expression. The only rule that matters is this: wear what makes you feel comfortable and joyful.
If you feel best in a flowy sundress, wear it. If you love a pair of linen shorts, go for it. If you want to wear a bikini, a one-piece, or swim trunks and a t-shirt to the beach, that is your choice. Don’t let your body shape dictate your wardrobe. Prioritizing your own physical and emotional comfort is a powerful act of self-compassion.
6. Focus on Nourishment, Not Restriction
Summer is full of delicious food—barbecues, fresh fruit, ice cream, and patio drinks. Diet culture often frames these as “cheats” or “indulgences” to be earned or compensated for. Self-compassion offers a different path: mindful nourishment.
Focus on how food makes you feel. Eat foods that give you energy and make your body feel good. Also, allow yourself to eat foods purely for the joy and social connection they bring, without an ounce of guilt. Your body is wise and knows what it needs. Listening to it, rather than a restrictive set of rules, is the key to finding a balanced and peaceful relationship with food, this summer and all year round.
This summer, your body is ready. It’s ready to feel the sun on its skin, to taste sweet fruit, to swim in cool water, and to carry you through new adventures. The only thing that needs to change is the belief that it isn’t.
Photo by Danaisa Rodriguez on Unsplash