You’re invited to a day on the river or a group trip to the beach, and everyone seems excited, except you. All you can think about is what you’ll wear, while your stomach knots and heart starts to race. Swimsuit anxiety isn’t just a “summer thing.” It can hit anytime—on vacation, while shopping or as we scroll through instagram. Our minds race with an overwhelming amount of internalized, airbrushed ideals—six-pack abs, and smooth, hairless skin, and perfect tan lines. While women are often the target of these unrealistic expectations in the media, men feel this pressure too.
In a recent survey, about half of women and a third of men in America said they feel pressured to have a “beach body” for summer. The pressure is even more intense for Gen Z, with 75% of young women and 59% of young men reporting the same concerns. Whether it’s about not being “fit”, “masculine”, or or “put together” enough, the fear of judgement cuts across gender lines.
But that little voice in your head telling you you’re not “beach or summer ready”? It’s lying. And you don’t need to listen to it anymore. Here are three ways to quiet your inner critic and take back your summer.
Start With What You Say To Yourself
How we speak to ourselves or about ourselves can have a profound impact on our feelings and body. A study in 2024 found that positive self-affirmations for just 20 seconds a day over a month significantly enhanced self-compassion and boosted self-esteem.
Instead of arguing with that negative voice or trying to fake confidence, try this:
- Name the thought: I notice I’m telling myself I don’t look good enough.
- Gently challenge it: Where is this thought coming from? Where did I even learn my body has to look a certain way to enjoy itself?
- Reframe it: My body is summer ready. It lets me enjoy the sun, the breeze, and the water. It deserves to be here. I deserve to be here.
This method isn’t about blind positivity, but rather a way to reconnect with all the amazing things our bodies can do. And simultaneously a reminder to be kinder to yourselves in moments that feel extra hard or uncomfortable.
Keep reading: How To Disarm Your Inner Critic And Heal Your Inner Child
Focus On Feeling Good, Not Perfect
Confidence doesn’t come from meeting beauty standards—it comes from feeling at ease in your own skin. Even top models experience anxiety before a runway. So do athletes before a competition. When your body senses pressure or scrutiny, it’s normal to feel uncomfortable. But it doesn’t mean there’s something wrong with you.
So if a high-waisted bottom, board shorts or a t-shirt makes you feel more confident, wear it. You don’t need to squeeze into something—or bare more skin—just because it’s the trend or norm.
If the thought of heading to a packed riverside or pool gives you anxiety, start small:
- Wear your swimsuit around the house to get used to it.
- Plan a low-pressure outing with someone that makes your worries melt away.
- Celebrate small wins, like showing up even when you feel nervous.
Keep reading: 4 Easy Mindfulness Exercises To Relieve Anxiety
Curate A Healthier Social Media Feed
When our feed is filled to the brim with people who all seem to look “perfect” in swimsuits, it’s easy to start comparing. But most of those images are filtered, edited or carefully posed. And the more you take them in, the more distorted your own body image can become. If an account triggers comparison or shame, try unfollowing and filling your feed with real people, diverse bodies, and creators that affirm your worth and values.
We forget this sometimes, but seeing a variety of body types doing the simplest, most ordinary things—like swimming, laughing, or just lounging around—helps our minds remember what’s actually normal. And with some time you may start how good you look doing the things that make you happy.
Keep reading: Harnessing Mindfulness: Breaking Free from Doomscrolling
Talk About It (And Break Down Shame)
Swimsuit anxiety is common, but that doesn’t always make it easy to talk about. We often feel alone in our anxieties, even around friends who may be feeling the exact same thing. Bringing it up, especially in a lighthearted tone, can be surprisingly freeing. When the shame feels too heavy, it’s okay to lean on others for a little extra support.
You don’t need to “just get over it”. If swimsuit anxiety is keeping you from enjoying your life or you feel too embarrassed to speak with a friend, a professional can offer a safe space for you to share your feelings without fear of judgement.
At Austin Anxiety & Trauma Specialist, we understand how body image, anxiety and self-esteem can overlap—especially in the summer. If you’re tired of missing out, we’re here to help you reclaim your confidence and reconnect with your body in a way that feels safe and empowering. Book your first session today. You deserve to enjoy the sunshine and cool water again. We can help.
