Over on this side of the universe, the cherry blossoms are in full bloom and all signs point to SPRING (finally!!). While for many of us, the warmer weather and increase in vitamin D means our mental health is healing from the winter blues, the transition to the summer months can also bring some hardships—particularly for those struggling with their body image.
In the past few weeks I’ve heard from a handful of clients that the shift into spring has brought on a new wave of anxiety. Knowing that summer is on the horizon, there can come the sense of pressure to look a certain way or have a certain body (type, size, look). Social media, diet culture, the ever-evolving (but always unrealistic) beauty standards, and even well-meaning friends or family can amplify these feelings, making it hard to feel comfortable in our own skin.
Some Things I’ve Heard from Clients…
- I want to love my body, but it feels so hard when I’m so scared of being judged.
- I can’t help but compare myself/my body to others and it’s really impacting my self-confidence.
- I want to wear cute summer clothes, but I feel so scared to let others (and myself!) see what my body looks like.
- I’m so torn between going to the gym to be strong and feel healthy… and pressuring myself to go in order to change my body/how I look
Prior to becoming a counsellor, I spent years working as a nutritionist so I’m no stranger to these conversations and concerns. As you might imagine, many of the clients I worked with were battling a wide range of body image concerns, and the desire to lose weight was often at the forefront of their goals. I saw first hand how deeply body image struggles can impact a person’s mental health, self-worth, and daily experiences—from avoiding social outings to feeling disconnected from their own body.
My own struggles with body image and self-worth were major motivators for my work in the nutrition and fitness industry. And it brought me a lot of growth and healthing… But believe me when I tell you that it’s a hard place to exist and I’ve felt those same pressures to look a certain way! Understanding the influences we’re inundated with, I never want to judge someone for wanting to change their body, but I am curious to know more about the reason and expectations of such a pursuit.
How I Support Clients in Navigating Body Image Struggles Nicola Spencer
In therapy, we tend to view body image concerns as being about more than just the body—they’re about how we see ourselves, how we feel in the world, our culture, gender expectations, and the messages we’ve absorbed about what makes us “worthy.” My approach to working through these struggles is rooted in self-compassion, curiosity, and challenging the internalized beliefs that keep us stuck.
Here are a few things I often explore with clients:
Where Do These Beliefs Come From?
So many of our insecurities are learned—whether from childhood messages, cultural ideals, or social media comparisons. Understanding where these narratives originated can be the first step in dismantling them.
The Shift from Appearance to Experience
Rather than focusing on how we look, I help clients explore how they feel in their bodies. What brings a sense of strength, comfort, or joy? What movements feel good? What clothes allow them to express themselves fully?
Challenging the “All-or-Nothing” Thinking
Body image struggles often involve rigid thoughts—“If I don’t look a certain way, I can’t wear this,” or “If I eat this, I’ve failed.” Therapy helps introduce nuance, flexibility, and self-kindness into these narratives.
Navigating the Gym & Wellness Without Pressure
For many, the gym and wellness spaces are both empowering and triggering. I work with clients to redefine their “why” behind movement and nourishment—moving away from external pressures and towards internal values like strength, energy, and well-being.
Embracing Body Neutrality
We don’t have to love our bodies every day to treat them with care and respect. Shifting the goal from self-love to self-acceptance (or even body neutrality) can take the pressure off and create space for peace.
Final Thoughts
If spring and summer bring up body image struggles for you, know that you’re not alone. You are more than your body. You exist in a multitude of ways – each uniquely you. Therapy can be a space to unpack body image struggles, shift perspective, and build a more compassionate relationship with yourself and how you relate to your body. If this resonates with you, let’s connect—I’d love to support you on this journey. 