Navigating Summer in Eating Disorder Recovery

For most people, summertime is arguably one of the most exciting times of the year. Schools are out, bathing suits are acceptable daywear, and there is ample time for vacationing and social gatherings. Yet, for those in eating disorder recovery, these sentiments are often not shared. In fact, summer can be one of the most challenging seasons to navigate. Those in recovery face constant messages about getting “beach body” ready, are bombarded with the newest fad dieting tips, and are thrown out of their regular routine with vacations and spontaneous BBQs.

There is also some interesting, emerging research behind this spike in eating disorder behavior in the summer months. SAD, or Seasonal Affective Disorder, according to the U.S. National Library of Medicine, “is a type of depression that’s directly related to the change of seasons and affects people at the same time every year. Symptoms may include depression, loss of interest, low energy, sleep disturbances, changes in appetite or weight, negative thoughts, and/or thoughts of suicide.” While many are familiar with this phenomenon occurring in the winter months, “Studies have found that “summer SAD,” which is related to an increase in light and temperature, is found at “unexpectedly high” rates in people with eating disorders (Hardin et al., 1991).” Why is this? Well, as mentioned, eating disorders can worsen in the summer due to a variety of reasons such as less clothing, diet talk, and the changing of schedules, all resulting in increased rates of anxiety, depression, and body shaming.

But fear not! Summer doesn’t have to be that time of year when your recovery takes a hit. Rather than looking upon these next three months with fear and dread, here are four practical tips (and one bonus tip) to help you navigate summer and completely smash your eating disorder recovery goals this sunny season.

  1. Every body is a summer body

Contrary to popular belief, no, you do not need to have a certain body type to rock that trendy bathing suit you’ve been eyeing. We know, we know… social media is cluttered with beach body workouts and diets, which can make us feel like we can only enjoy summer if we fit a specific mold, but this could not be further from the truth. We encourage you to reject the diet mentality. Your priority is to protect your recovery, and this includes learning to accept your body for what it allows you to do, not just for what it looks like. Mantras such as, “I am grateful for my legs that allow me to hike,” or “I am grateful for my arms that allow me to swim” can be great ways to reframe those nagging thoughts about your body this summer as you’re inundated with body chatter.

You may still feel a bit uneasy in your body as summer rolls around. You’re in recovery, and maybe your body looks different than it did last year, and maybe you’re not ready to show a bit more skin. That’s totally okay! Focus on dressing your recovering body in a way that makes you feel your best. Remember that one day this may mean feeling 100% confident in that swimsuit, while the next you may feel the need to cover up.

Regardless, go into this summer with the confidence that your body is already a summer body, and you deserve to enjoy every single moment of it… because you do.

  1. Summer is about so much more than food

We get it. Every summer event seems to involve food. There are picnics and BBQs, and late-night ice cream runs. Instead of focusing on the food, choose activities and events that feel comfortable for you. In fact, we encourage you to offer alternative activities that are specifically not tied to food and weight! Try your hand at gardening, enjoy a leisurely walk, or take a book to the park and read under a tree. Want to include some friends? Plan a game night or an outdoor movie night. Bring friends to a museum, concert, or sporting event. We promise, no one will mind if you suggest a different type of activity. Friends and family may even welcome this change of pace.

  1. Planning is your friend

Many individuals in eating disorder recovery are accustomed to a routine, which may involve things like waking up at a certain time, having meals and snacks on a schedule, or having to complete certain daily activities in order to feel calm. Summer can be a time when much of that gets disrupted due to vacations or a break from school. If that sounds like you, and you’re worried about what a day (or days) without your routine looks like, then planning is going to become a key part of sticking to your recovery goals. Think about the upcoming event and decide where you can plan ahead. Can you decide on a restaurant ahead of time and check out their menu? Can you pack snacks if you’re going to be out of the house? Can you still set some structured wake/sleep times? Can you set aside some self-care time?

Planning ahead also means planning for potentially triggering comments or conversations. Practice what you’re going to say if someone tries to talk to you about your food or your body. It is more than okay to set boundaries to protect your recovery. It doesn’t have to be all or nothing. Going into a vacation or an event with a plan is going to set you up for success and make you feel so much more confident.

  1. It’s okay to ask for help

Recovery is hard work, and you don’t have to go at it alone. Reach out to your friends, your family, or your treatment team to let them know how they can support you. Since help can look different for everyone, be specific in your asks. If you need to know what food is going to be at a picnic, ask! If you need the day’s agenda the night before, speak up! Also, consider keeping a close ally near you during stressful times (whether that be before, during and/or after meals). Having that additional layer of support can relieve so much anxiety we often feel when going out of our comfort zones.

Remember, your “people” only want the best for you. Release any guilt you may have about letting people down or being a burden. If you need modifications or have additional needs, no one will judge you. It’s also more than okay to use the word “no”. Summer events can be overwhelming. If something feels uncomfortable for you right now, it is well within your rights to politely decline.

  1. BONUS TIP: Remember your “why”

This is one of our favorite tips and extends far beyond the summer months. A big part of success in recovery is remembering your “why”. By this, we mean, “why are you recovering?” What are those things, those people, those reasons you choose recovery every single day? Don’t just think about them. Grab a notebook, a pen, and write them out. We even encourage you to have a little post-it note of them to stick in your pocket and carry with you. If you’re out and about and feeling uneasy in your recovery, pull that little slip of paper out and read some of those reasons. It will help bring you back to why you are choosing recovery and taking those difficult, but recovery-based, actions.

Let’s make summer a time to celebrate our wins, challenge our eating disorders, and remind ourselves why we chose recovery to begin with. Use these tips to let this summer be a summer you never forget.

If you or someone you know is struggling with an eating disorder, please know our compassionate team of specialists is just a call/click away. Contact EDCare at (866) 771-0861 to schedule a free, confidential assessment or fill out an inquiry form today.