You step outside, and the sun on your face no longer feels gentle and warm, it’s heating up and it’s time to get into the full swing of summertime.
You love the idea of being present in your body, in your life, and in your swimsuit. But, yet you are struuuggggling to feel calm and okay about it all. When it comes to getting ready for and being at the pool you find your thoughts are racing and you just can’t relax about it. But you go anyway and hope that you can get out of your head and into the zone and enjoy yourself. Here are 3 tips to ease your anxiety and enjoy your day:
Come back to the moment and to the basics.
Start by placing your feet on the ground and intentionally identifying the sensation underneath them. Notice what you can & describe it in detail or aloud. This may be the texture of your flip-flops, the wet grass, or the heat & texture of the bottom of the pool. Describing or focusing on in-the-moment sensations brings your awareness back to the present and away from the negative sensations you were starting to feel when comparison or self-criticism surfaced. You will also feel more centered and less anxious if you’ll pause to breathe. Anxiety maxes our brains & breath speeds up, so slowing down your breath will slow down your body and ease your anxiety.
Challenge or change your internal story.
The brain is a powerful thing. It takes sensations, thoughts, images, smells, and any internal or external data and quickly explains the situation or sensation to us. The good news is that it works quickly & wants to make sense of things. The bad news is that it doesn't have to be accurate to be believable. Once the story, or narrative, rings as possible or true to us, we are rewarded & reinforced for its conclusion. I’m guessing you can see how this can be dangerous at times. So ask yourself if the story that just went through your head is based on the past, the present, or the future.
If you've had negative feedback or experiences at the pool, then your body may be reacting to a past situation, and getting grounded back into the moment may be your best line of defense. If it is based on the future, gently ask your brain to come back to the now and breathe. We also want to challenge the facts. If it makes sense (and it likely will in the moment), is it also true? Spoiler alert, it may feel true because fear is very convincing, but is it based on a fact? Would your best friend agree with the fact that just came to mind or might they say it is a feeling? Facts and feelings are best when softened and you are supported. Invite yourself to identify 1-2 additional internal narratives that would be more supportive and more true.
Soak up self-compassion like you’re soaking in the sun!
Self-compassion is a way of offering support to ourselves in the way we would typically offer to a good friend. It is really helpful and often hard to do. It can be hard to do b/c we don’t have a lot of practice at it, and in the moment we need it most we struggle to access or believe it. If you are struggling to give yourself support, do the “best friend test”- if your best friend just shared with you what happened and how it made her feel, how would you genuinely respond? Now take that response and say it to yourself. Offer yourself that same context, validation, and empathy that you so quickly & easily give to others. At first, it will feel forced and challenging to absorb. We often want to reject this kindness when others offer it which makes giving it to ourselves one layer harder, and IMO, one layer more important. After all, you are with yourself the most, so learning to treat yourself with kindness and compassion is worth the time and effort it takes to learn to soak in your own words of support.
Anxiety can be overwhelming, body image distress can be overwhelming, and the cross combination can feel impossible at times. Anxiety is like gravity, what goes up must come down. And it will. Your anxiety can ease. Your body image distress will come down. Go to the pool! Get engaged in your favorite book, talk to your friends, and embrace the sensations of the sunshine and water as they warm you & refresh you.
Begin Working with An Eating Disorder Therapist in Provo, UT
If you are struggling with anxiety or body image, call us; we are here to help! Our team is happy to provide support from our Provo, UT-based practice and across Utah. Inside Wellness is committed to helping you get the care you need to begin to your body. Help is available, and you can start your therapy journey by following these steps:
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Other Therapy Services Offered With Inside Wellness
Our team understands you may experience a number of mental health concerns in addition to eating disorders. This is why we are happy to offer support with a variety of mental health services including body image counseling, anxiety therapy, and online Therapy in Utah.