Navigating Eating Disorder Recovery During the Summer
Katarina Williams, Advanced Clinical Fellow
Being in eating disorder recovery can add an extra layer of anxiety to all the busyness of the summer. Whether we are told through overt societal messages to “get bikini body ready,” or we attend impromptu bbq parties, this time of year can be overwhelming. Since body image concerns tend to creep back up, I'm here to offer a few integral tips. Below are a few ways to support you in navigating your thoughts while maintaining all the progress you’ve made.
Remember what recovery means to you
This one may appear simple, but it's not necessarily as easy to remember when diet culture becomes extremely loud during the summer months. It’s helpful to reconnect back with your why. Remind yourself of why you are in recovery or why you are committed to ending the battle of hatred with your body. Maybe your why comes down to improving your relationships and the ability to be fully present in front of your partner. Maybe you have completely lost touch with your internal self-worth and can’t remember what it's like to focus on things that don’t involve exercise, food, and the body. Maybe it was because of all the ways you lost your sense of groundedness while constantly trying to make yourself smaller. Whatever the reason, bring it to mind now. Remember why you’re here, and why it was worth it to come this far. Most importantly, tune into your breath for a moment and take a beat.
Get Curious with Journaling
I often encourage my clients to get curious when they experience this uptick in the summer months and connect with their internal self-talk. Begin to journal the thoughts or beliefs that surface that relate to your body or food. Processing these thoughts in the presence of your therapist can release some of the shame, while still holding you accountable to your long-term goals.
This may look like writing down your negative body thoughts in your notes app. Bring your journal to therapy, and if you feel safe enough with your therapist you can begin to explore the origins of these thoughts. This may help you to gain more awareness of your triggers. There is power in knowing your triggers. You can begin to make choices along the way to detach from the thoughts, and more importantly, resist acting on the thoughts. By pushing through the discomfort that comes up and choosing to nourish your body despite your fears, you will provide your body with what it needs, instead of depriving it. The more we listen and honor our internal hunger cues with the food we intuitively want, the more obsessive thoughts around the body will be more likely to lessen.
Mantras
I believe in the power of mantras. Creating mantras that align with our values, outside of our body and appearance, can be powerful nuggets to access in our healing journeys towards body acceptance. Even if you are in the later stages of recovery, there will sometimes be hard days. Having these in your back pocket can help you tolerate the waves of emotions when you are struggling to get to that place of acceptance.
Here are a few I love that may resonate with you:
I accept that I don’t like my body right now, but my body is the least interesting about me.
I trust that these feelings will pass, in the meantime, I will connect with my body’s needs and honor it.
I’m learning to see my inherent worth and value outside of my appearance.
I make space for these feelings and remind myself they are only temporary.
This is a moment of struggle. I can validate and empathize with my feelings without taking on diet culture’s harmful beliefs.
Change is not linear. Even if I slip up, that doesn’t mean I am back where I started. It’s an opportunity for understanding and self-compassion.
My body provides a nurturing environment for me to exist in.
Access your Resources
For those days when it’s extra hard, it’s important to know who your professional supports are. This could include a therapist, a support group, or an eating-disorder-informed dietitian. Because many people take time off during the summer months with vacation, it’s a good idea to ask your professional support for a backup plan, should you need extra help while they’re out of the office.
If you’re looking for more resources, these are my favorite body-image podcasts.
You are worth it, give yourself the permission to live a fulfilling life this summer that is outside of your ED.