How to Beat Swimsuit Anxiety, According to a Neuropsychologist
The sweltering summer heat means more beach days and poolside hangs, which can be a source of dread when you have anxiety about being seen in a swimsuit.
Swimwear can be a lot more revealing than our everyday wear, leaving us feeling exposed, especially if we're not fully confident in our bodies. It doesn't help that there are societal expectations about what bodies should look like—thin in some places and curvy and full in others—that can leave almost everyone with the impression that they're flawed in some way, and unrealistic social media only reinforces this false notion. Thankfully, there are ways to work through our swimsuit anxiety, and we got the chance to speak with New York City-based neuropsychologist and director of Comprehendthemind, Dr. Sanam Hafeez, for her expert insights and advice on the subject.
Sweety High: What are some of the leading causes of swimsuit season anxiety?
Dr. Sanam Hafeez: Many people experience anxiety as swimsuit season approaches, as this is a time when our bodies are on display more than usual. We naturally start comparing our bodies to others, fear being judged for what kind of shape we are in and our self-confidence struggles begin to escalate. Though swimsuit season affects everybody differently, it is important to acknowledge the self-image concerns that may arise and work through them in healthy ways.
(via Unsplash)
Also read about: What Exactly Is Emotional Regulation? An Expert Gives Tips on Managing Feelings in a Healthy Way
SH: Why can the idea of getting a "swimsuit body" be so harmful? How can we grow our confidence, no matter our shape and size?
Dr. Hafeez: The main reason the idea of having a perfect "swimsuit body" is so harmful is that there are many unrealistic beauty standards today. Whether on social media, in a magazine or going to the beach with friends, there are always opportunities to compare the way you look to someone else. To grow your confidence from the inside out, start by surrounding yourself with positive influences or people who make you feel pretty in your own skin. Being around others who encourage you to wear what you want, make you feel good about yourself and give you the confidence to show yourself off makes a huge difference in how you perceive yourself and how others perceive you. Another thing you can do is shift the focus from appearance to overall health. Rather than honing in on how you look, focus on how you feel and why you feel that way. Are you drinking enough water? Are you eating a healthy, well-balanced diet? Focus on what you put into your body to nurture and care for it before focusing too much on the exterior.
(via Unsplash)
SH: What are some effective methods to steer the conversation away from negative talk and fat shaming when the topic is brought up?
Dr. Hafeez: Redirect the conversation. You can politely and casually change the subject by talking about summer-related things that don't have to do with swimsuits or body image instead, such as the best summer skincare products.
Set boundaries if you are uncomfortable. Share that you are uncomfortable talking about negative body-related talk and shift the conversation to something more positive.
SH: What are some of the most important things to remember when looking at the "perfect" bodies all over Instagram?
Dr. Hafeez: Remember that all the influencers and celebrities you see looking flawless on Instagram are not an accurate representation of reality. Their photos are often heavily edited, and they only post the "highlights" of their lives or the moments where they look the best. It is also important to remember most of these people have access to personal trainers, cosmetic procedures and skincare treatments that are unattainable for the average person.
Also read about: Breaking Down the Biggest Misconceptions About Meditation With Balance's Leah Santa Cruz
SH: What are some of the negative ways many of us are programmed to think about our bodies?
Dr. Hafeez: Most of us have been conditioned by societal norms to think negatively about our bodies and appearance, which can be highly damaging to our self-esteem. We are programmed to believe that we should all be skinny, and if we aren't, we are not worthy of love or attention. Many of us also think in an "all or nothing" way, where we must have the perfect body with no flaws. Otherwise, we are completely dissatisfied. We often ignore body health because we are too busy listening to what social media has to say about the way we should look instead of listening to our bodies and what they need to be nurtured and taken care of.
(via Unsplash)
SH: Do you have any tips for beating the need to compare ourselves to others?
Dr. Hafeez: Limit time on social media. By spending less time on social media, you will find yourself comparing yourself to others less. Be conscious of the types of accounts you follow and what content you expose yourself to, as this can make a huge difference in the way you think about yourself and talk to yourself.
Set realistic goals. Focus on setting small, achievable goals where you can embrace and celebrate your progress to feel fulfilled and proud of yourself.
Be mindful. Focusing on being present and practicing gratitude will help ground you and encourage you to think about the things in your life that you appreciate and make you happy. Shifting your energy to focus on the positives that you already have instead of the negatives allows you to be fully present in your everyday life and live more intentionally.
Also read about: Why Your 'Hot Girl Tummy Problems' Might Get Worse in the Summer Heat
SH: What are some ways our thinking can change when we focus on wellness and self-improvement, rather than weight loss and shrinking sizes?
Dr. Hafeez: Shifting your focus from weight loss to wellness and self-improvement can bring about many positive changes in your thought processes and overall well-being. Some things you can do include:
Prioritize the mind-body connection. Understanding that your mental and emotional health significantly impacts your physical health can encourage you to engage in activities and conversations that promote both mental and physical well-being.
Build and maintain sustainable habits. Instead of trying restrictive diets or trying quick-fix solutions, focus on building habits that support your health long-term. This could include regular healthy eating habits, a good sleep routine, fitting in some form of exercise a few times a week or having a self-care routine with a face mask and a cup of tea.
Celebrate non-physical achievements. Make it a point to celebrate things that have nothing to do with looks, such as career milestones, personal growth, improved self-confidence, etc. Remind yourself these things are just as worthy of being celebrated!
(via Unsplash)
Not getting great sleep this summer? Click HERE to learn more about summer insomnia—and how to combat it.