Tips to Manage a Negative Body Image on Holiday

Going on holiday should be a time for relaxation, adventure, and making memories. However, if you struggle with negative body image, the thought of wearing swimwear, being in photos, or eating in unfamiliar settings might feel daunting. To help you navigate these feelings, here are some practical tips to support you in reducing body preoccupation and anxiety.

Delete Any Unhelpful Comparison Photos from Previous Holidays

It’s easy to fall into the trap of comparing your current body to old photos. However, bodies naturally change over time, and holding onto unrealistic standards can fuel a negative self-perception. Before your trip, take some time to delete or archive any past holiday photos that trigger comparison or unhelpful thoughts. Instead, focus on looking forward to new experiences rather than dwelling on perceived differences.

Create a Holiday Self-Care Toolkit

Self-care doesn't need to take a holiday too - having familiar tools to ground yourself can be invaluable. Consider assembling a holiday self-care toolkit with things like:

• Playlists of calming or uplifting music

• Fidget toys or sensory items

• Essential oils or comforting scents

• Deep breathing techniques or meditation exercises

• Affirmations or mantras to repeat when negative thoughts arise

Having these items on hand can help you regulate emotions and stay present during your trip.

Set Boundaries with Others on Comments Around Food & Appearance Before You Travel

Conversations about food and body image can be triggering, especially in a holiday setting. Before you travel, communicate your boundaries with those you’re going with. Let them know that you prefer not to engage in discussions about weight, appearance, or food choices. If needed, prepare some polite but firm responses to shut down unhelpful comments, ensuring your mental well-being is protected.

Pack a Variety of Clothing

Packing a mix of clothing options can help you navigate different moods and comfort levels. Include outfits that challenge your body image (such as swimwear or fitted clothes) alongside pieces that make you feel safe and comfortable. This balance allows you to step out of your comfort zone without feeling pressured to do so all the time.

Bring a Change of Clothes and/or Cover-Ups When You Go Out

If you find yourself struggling with your body image while out and about, having an extra layer or a change of clothes can provide reassurance. Whether it’s a sarong, an oversized shirt, or a loose dress, knowing you have options, can ease anxiety and provide the reassurance to allow you to step into being able to challenge your body image in the first place.

Challenge the Eating Disorder Bias

Negative body image is often shaped by distorted perceptions. Try shifting your focus outward - observe the diversity of bodies around you and notice how little attention people are paying to each other’s appearances. Most people are focused on enjoying their own holiday rather than scrutinising others. This perspective shift can help reduce self-consciousness and promote self-acceptance.

Set Small Challenges

Rather than diving straight into discomfort, set gradual challenges for yourself. For example: aiming to wear a bikini/shorts/vest for a set period of time before changing. Small, manageable goals help build confidence without being overwhelming.

Don't Restrict Your Intake

Restricting food can heighten body image preoccupation and give intrusive thoughts more power. Eating regularly and nourishing yourself properly can help to stabilise your mood and reduce the likelihood of fixating on your appearance.

Take a Break from Social Media

Social media can fuel comparison and increase body dissatisfaction. Consider taking a break from scrolling while on holiday. If going completely offline feels too difficult, try limiting usage or curating your feed to remove accounts that trigger comparison.

Limit Time Spent Getting Ready for the Day

Spending excessive time getting ready by trying on multiple outfits or scrutinising yourself in the mirror can intensify body dissatisfaction. Set a time limit for getting dressed and try not to overanalyse. Wearing what feels good in the moment and moving on with your day can help reduce preoccupation with appearance.

Use a Disposable Camera Instead of Your Phone

If you find yourself fixating on how you look in photos, consider using a disposable camera. Unlike digital photos, which can be endlessly reviewed and edited, disposable cameras encourage you to capture moments without immediate scrutiny. This can help shift the focus away from body checking and towards experiencing the holiday in real-time.

Start Some Graded Exposure Before the Holiday

If the climate allows, gradually exposing yourself to body image challenges before your trip can help build confidence. Try:

• Wearing shorts, vest tops, or swimwear in safe settings

• Visiting a swimming pool or lido

• Taking part in social activities where body image concerns may arise

These small exposures can make it easier to adjust once you’re on holiday, reducing stress and discomfort.

Final Thoughts

Improving body image on holiday is a journey, not an overnight fix. Be kind to yourself, celebrate small wins, and remember that your body is not the enemy, it’s the vessel that allows you to explore, experience joy, and create lasting memories. By implementing these strategies, you can shift focus away from appearance and towards what truly matters: making the most of your time away.