By Dr. Melisa Arias-Valenzuela, C. Psych.
As the days get longer and the weather warms, many people look forward to the energy and renewal that spring brings. But alongside blooming flowers and lighter layers, something else often shows up quietly: an increase in negative body image.
If you’ve noticed yourself feeling more critical of your body this time of year, you’re not alone. There are real, understandable reasons why spring can amplify these thoughts and there are also meaningful ways to respond with care.
What It Can Look Like
Negative body image doesn’t always show up loudly. Sometimes it’s subtle, woven into everyday thoughts and habits:
- Becoming more aware or critical of your body when choosing clothes
- Comparing your body to others more frequently
- Feeling anxious about upcoming events (vacations, weddings, beach days)
- Avoiding certain activities because of how your body might look
- Increased urges to “fix,” control, or change your body
- A shift in mood tied to how you feel about your appearance
These experiences can feel isolating, but they’re incredibly common, especially during seasonal transitions.
Why Does This Happen in Spring?
There are a few overlapping factors at play:
1. Seasonal Clothing Changes
As we move away from layers, our bodies become more visible—to ourselves and others. This can increase self-awareness and vulnerability.
2. Cultural Messaging
Spring often comes with messaging around “getting ready for summer” or changing our bodies. Even when we try to ignore it, these messages can seep in.
3. Increased Social Exposure
More time outdoors, social gatherings, and travel plans can heighten feelings of being seen or evaluated.
4. A Desire for Renewal
Spring is associated with change and fresh starts. While this can be positive, it can also turn inward as pressure to “improve” or “reset” our bodies.
What You Can Do
If you notice body image struggles surfacing, the goal isn’t to eliminate them entirely, but to relate to them differently.
1. Notice Without Judgment
Start by gently naming what’s happening:
“I’m having more critical thoughts about my body lately.”
This creates space between you and the thought, rather than getting pulled into it.
2. Don’t Automatically Engage
Not every thought needs a response. You don’t have to argue with it, fix it, or follow it.
Let it pass, like a wave moving through.
3. Get Curious, Not Critical
Instead of asking “What’s wrong with my body?”, try:
What might be bringing this up right now?
What am I needing in this moment?
Curiosity shifts the focus from judgment to understanding.
4. Practise Self-Compassion
This is especially powerful when body image is activated. You might try:
Speaking to yourself the way you would to a close friend
Acknowledging that this is hard: “Of course this feels uncomfortable.”
5. Remember Common Humanity
Body image struggles are not a personal failure; they are a shared human experience, especially in a culture that places so much value on appearance.
You are not alone in this.
6. Shift Toward Body Respect
Body respect isn’t about loving how your body looks; it’s about how you treat it.
This might include:
- Eating regularly
- Resting when you’re tired
- Moving in ways that feel supportive
- Wearing clothes that are comfortable and fit your body as it is now
7. Cultivate Body Appreciation
Even small shifts can help:
Noticing what your body allows you to do (walk, hug, breathe, experience)
Expressing gratitude for neutral or functional aspects of your body
A Gentle Reminder
Spring doesn’t have to be a season of self-criticism. It can also be a time to reconnect with yourself in a more compassionate way.
Your body is not something you need to fix for the season ahead. It is something you can care for, listen to, and exist within, just as it is.
If this time of year feels challenging, that doesn’t mean you’re doing anything wrong. It means you’re human, responding to a world that often makes body image harder than it needs to be.
And you deserve support, kindness, and space within that experience.
If you notice body image struggles surfacing and are having a hard time coping, reach out to our clinicians for a free consultation today!
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