I hate changing rooms. Just like people avoid the dentist, I’m scared of it too. Whether it’s curtains hastily hung on walls surrounded by sale racks, or stalls with enough space on the floor for toddlers to climb under them, just the thought of walking into a nightmare of fluorescent, overly lit entertainment venues sends your blood pressure soaring.
I know I’m not alone. For many plus-size people, locker room anxiety is real and visceral, deeply rooted in years of retail exclusion. And here something surprising happens. It’s 2026, and plus-size people still don’t have much of an opportunity to shop in-store. Most major retailers continue to relegate us to online-only sections, depriving straight-size shoppers of the tactile, immediate experience of trying on clothes that they take for granted.
I have doubts even before I enter. Will you be comfortable in the dressing room? Will the clothes that we have already chosen from a minute selection fit us? Will people stare when we have to put everything back together? Are you okay with having to look at yourself from “all” angles in that unforgiving mirror?
According to psychology todayLocker room anxiety stems from a combination of sensory overload, social comparison, and heightened self-awareness. For plus-size people, when you add systemic size discrimination and the trauma of size discrepancy, you have a perfect storm.
Before you make your next purchase that requires a fitting room visit, here’s a guide to help you overcome fitting room anxiety while preserving your dignity.
How plus-size people overcome dressing room anxiety
Check yourself first
When it comes to self-esteem, everyone has good days and bad days. Even if you’re a body positive influencer that you follow, there will be days when you don’t feel good about what you see in the mirror. it’s okay.
body image therapist Hilary Kinabay, MS, Attorney “Our relationship with our bodies fluctuates based on stress, hormones, sleep, and external factors. Recognizing your vulnerability can help you make decisions that protect your mental health.”
Ask yourself. Is today an uplifting day for trying on clothes, or a depressing one? If you’re feeling particularly vulnerable, consider shopping online or rescheduling your travels. There is no shame in defending your peace.
Do your homework on the store, including size
If you’re not sure if your store has a plus-size section, do a little research beforehand and you won’t have to worry.
It’s frankly ridiculous that in 2026, plus-size shoppers still have to call ahead or check websites to see if they’re welcome in a brick-and-mortar store. The mental labor of constantly checking access is very tiring. But until the industry catches up, we can protect ourselves by planning ahead.
Our emotions build up over the course of the day, and enduring the pain of showing up empty-handed at one store can worsen our emotional state when we arrive at a store that “has” options.
Embrace fluidity in size
We all know this, but it bears repeating: clothing sizing is inconsistent and unreliable.
fashion psychologist Dr. Carolyn Mairexplains, “Clothing sizes vary widely between brands, countries, and even within the same retail store. This discrepancy is no coincidence, but reflects decades of arbitrary measurement systems and aesthetic sizing.”
Sure, many of us know that in one store it’s size X, in another it’s 2X, and in another it’s 22. Get different sizes for each of your favorite garments. This will prevent you from getting heartbroken when the 22 in one store doesn’t match the 22 in another store.
wear real underwear
The process of choosing and trying on clothes can be very tiring, especially for plus-size people, as the options are limited. But just wearing the most comfortable and worn-out underwear will not give you a realistic image.
If you normally wear plus-size shapewear under close-fitting clothes, wear shapewear when trying on new clothes. If you have large breasts, the fit of your clothes will depend on the support of your bra that day.
It’s worth checking how the clothes would actually look in real life, rather than in an imaginary scenario where you’re wearing different underwear.
Bring on the hype team
We are always our own worst critics. Left to our own devices, we judge ourselves far more harshly than anyone else.
Fashion blogger and body acceptance advocate jess baker suggests bringing along “a trusted friend who understands body positivity and won’t project their own insecurities onto your experience.”
Bring a friend along to give you honest feedback. Sometimes we need to listen to voices that aren’t just inside our heads. If you feel overwhelmed or unable to cope, there are people out there who can help you get through it.
offer favors without apologizing
What many people don’t realize is that you can also make the changing room larger, brighten the lights, and try on clothes in a different location. Retail employees are often willing to comply with reasonable requests.
‘Plus-size customers deserve comfort and dignity while shopping,’ says retail consultant pam danziger. “Stores that fail to provide sufficient locker room space and a comprehensive shopping experience are leaving money on the table and alienating a valuable customer base.”
Don’t apologize because you need space. Comfort is important.
Set time limits
Locker room anxiety grows over time. Set yourself a maximum number of items to try and a time limit (such as 20-30 minutes). This will help prevent the mental fatigue of a marathon fitting session.
When fatigue sets in, our inner critic gets louder. Protect yourself by keeping your sessions short and purposeful.
Practice body-neutral self-talk
Instead of trying to force yourself to love everything you see in the mirror (which can seem impossible on tough days), try keeping your body neutral. Emphasize function over appearance.
clinical psychologist Dr. Alexis Conason “Body neutrality recognizes that you don’t have to love your body every day to treat it with respect and care,” she explains.
Ask yourself: Does this fit comfortably? Can I move around in it? Does this serve the purpose I need?
Remember that clothes do not define your worth
No matter how uncomfortable the lighting or how claustrophobic the stalls make you feel, your worth cannot be measured by your clothes. A room full of mirrors cannot reflect who you are as a person.
Your worth is not determined by whether you can shop at a store that refuses to stock your size. The fashion industry’s failure to serve plus size bodies is just that…*their* Failure is not yours.
The anxiety in the dressing room is understandable. Restricting access for plus-size people to shop in-store in 2026 is pretty wild and unacceptable. But while we continue the fight for full retail inclusion, we can also develop strategies to protect our mental health and restore the shopping experience.
Clothes are worth trying on. It requires sufficient space, proper lighting, and courteous service. And you deserve to leave the dressing room feeling empowered, not undermined.
What strategies help you deal with locker room anxiety? Share your wisdom in the comments!
Source: The Curvy Fashionista – thecurvyfashionista.com
