Warm Weather Knocking Your Body Confidence? Here's How to Gently Rebuild It

As the days get lighter and the layers start coming off, many of us find ourselves feeling a little more exposed—physically and emotionally. This warm weather often brings hope and relief from the cold months, but for those struggling with body image, it can also bring a quiet sense of dread.

The shift in seasons doesn't just mean warmer temperatures and longer evenings. It can mean the re-emergence of shorts, sleeveless tops, plans outdoors, and that uncomfortable internal pressure to "look better." Suddenly people are flaunting their carefully crafted abs and toned arms and you are feeling the pressure to hit the gym and "get summer ready" too. If you've noticed a dip in your body confidence lately, you're not alone. And it's not a sign of vanity or weakness. It's a completely human response to a culture that seems to push an unrealistic standard of what our bodies should look like, especially in these warmer months when they are more exposed.

At The Food Therapy Clinic, we specialise in helping people transform their relationship with food and body image using an integrative approach rooted in psychotherapy, hypnotherapy, and nutritional support. And the good news? Research shows that body image can absolutely be improved—with the right tools.

Why the Weather Can Trigger Body Image Wobbles

Research has shown that body image is not static. It can fluctuate based on a range of internal and external cues—including seasonal changes. Research suggests that body dissatisfaction increases in the warmer months, correlating with more body exposure and increased social comparison (Griffiths et al., 2021). You are more inclined to compare your body to those bodies around you because they are just on show more.

As the weather changes, the cultural messaging around "getting in shape" ramps up—and for many, this fuels anxiety and self-criticism.

Tips to Gently Rebuild Body Confidence

1. Practice Body Neutrality

You don’t have to love how your body looks every day. But you can choose to respect what it does for you. Body neutrality focuses on appreciating function over appearance—you are appreciating your body for doing things like breathing, walking, and healing rather than fixating on what you see in the mirror. This is of course, easier said than done - but just gently noticing any unhelpful thoughts you are having about your body and then consciously choosing a new, more uplifting or neutral though, you can slowly shift the story that you have in your head about your body.

2. Challenge Harmful Thoughts

Cognitive Behavioural Therapy (CBT) techniques can help identify and shift distorted thoughts about body image. A meta-analysis found CBT to be effective in improving body image (Zamiri-Miandoab et all., 2021). CBT is a type of therapy that focuses on noticing and then gently challenging your unhelpful thoughts. Even just becoming aware of your inner critic and gently questioning it can create space for self-compassion.

3. Curate Your Media Feed

What you consume shapes how you feel. Research consistently shows a link between social media use and negative body image, especially when following appearance-focused accounts (Sanarzi et al., 2023). Try muting or unfollowing any accounts that make you feel "less than" and instead fill your feed with diverse, body-positive voices. The noise around "thinness" is especially loud right now with the increase in use of weight loss medications - so be really cautious of the voices and influences that you allow in your space.

4. Nourish Your Body Without Punishment

Instead of turning to restrictive eating patterns as the weather shifts, aim to nourish your body with care. Your body deserves fuel, not punishment. Rather than trying to ban things and cut out food groups, it can help to focus on nutrient-dense options that you can add to your meals to help you to feel your best e.g. can you add a nourishing avocado on that toast, some tomatoes and olives to that pizza or some carrots as a side to your dinner.

5. Use Hypnotherapy to Rewire Subconscious Beliefs

Hypnotherapy can be a powerful tool to address deep-rooted beliefs about your body. Research suggests that hypnotherapy and mindfulness can help to boost self esteem (Gregoire et al., 2021). Hypnotherapy sessions can help reduce the emotional charge around appearance-related thoughts and create new, more empowering narratives.

You Deserve to Feel Safe in Your Body

Body image isn’t about vanity. It’s about safety, self-worth, and how we move through the world. If you're noticing that the changing weather is affecting your confidence, be gentle with yourself. You're not doing anything wrong—you're simply responding to a very real mix of social pressure, nervous system responses, and old narratives.

We can help.

Email us at info@thefoodtherapyclinic.com to book your free consultation and begin the process of building a kinder, more confident relationship with your body and with food.

You don’t have to do this alone.

References:

• Tiggemann, M., & Lacey, C. (2009). Shopping for clothes: Body satisfaction, appearance investment, and functions of clothing among female shoppers. Body Image, 6(4), 285–291. PubMed

• Perloff, R. M. (2014). Social media effects on young women’s body image concerns: Theoretical perspectives and an agenda for research. Sex Roles, 71(11), 363–377. PubMed

• Alleva, J. M., et al. (2015). Body-related shame and guilt: Conceptualization and assessment. Body Image, 14, 24–36. PubMed

• Linardon, J., et al. (2017). The efficacy of cognitive-behavioral therapy for eating disorders: A systematic review and meta-analysis. Psychology and Psychotherapy: Theory, Research and Practice. PubMed

• Fardouly, J., et al. (2015). Social comparisons on social media: The impact of Facebook on young women's body image concerns and mood. Body Image, 13, 38–45. PubMed

• Tylka, T. L., & Kroon Van Diest, A. M. (2013). The Intuitive Eating Scale–2: Item refinement and psychometric evaluation with college women and men. Journal of Counseling Psychology, 60(1), 137–153. PubMed

• Valentine, K. E., et al. (2019). Hypnotherapy for the treatment of body image disturbance: A systematic review. Complementary Therapies in Clinical Practice, 35, 129–135. PubMed