Prom is often seen as a fun and memorable milestone—a chance to dress up, celebrate, and make lasting memories with classmates. But even for teens who are mentally healthy, it can come with added pressure, especially around body image and social anxiety. For those struggling with disordered eating, this season can be even more challenging. The flood of diet talk leading up to the event, combined with the stress of finding the “perfect” dress, securing a date, and choosing post-prom plans, can make the whole experience feel overwhelming. What’s meant to be a joyful time can easily become a source of dread for teens navigating body image concerns or disordered eating.

Prom season can bring up a variety of challenges for those navigating eating disorders, from dress shopping and constant photo-taking to the pressure around food and social events. In this blog, we’ll share supportive tips to help you care for yourself and feel more grounded during this time.

Navigating Diet Talk

Conversations about dieting and workouts often ramp up before prom, and if you’re in recovery or working on healing your relationship with food and your body, it can be incredibly triggering. You’re not alone, and you don’t have to sit through uncomfortable or harmful conversations. Here are a few things that might help:

Change the topic. If diet talk comes up, try shifting the topic to something more neutral or fun, like music, movies, prom plans, or anything that feels lighter. There’s so much more to connect over than food and bodies.
Have a good support system. Let trusted friends or loved ones know ahead of time what feels tough for you. They can help steer conversations away from triggering topics or be there to back you up when you need it.
Step away. If a conversation becomes overwhelming, it’s okay to remove yourself. Take a break in the bathroom, step outside for some air, or text someone who helps you feel grounded. You deserve to protect your peace.

Dress Shopping Tips

Finding the right prom dress—or an outfit for any special occasion—can be overwhelming, even for those not navigating an eating disorder. If you know this process might be challenging for you, here are some gentle reminders to help make it a little easier:

Bring someone you trust. Whether it’s a friend, sibling, or parent, having someone supportive with you can help ease the stress. They can offer encouragement, help you stay grounded, and make the experience feel less intimidating.
Remember: sizing isn’t a reflection of your worth. Clothing sizes can vary wildly between brands and don’t mean anything about your value or your health. Choose what feels good on your body, something that’s comfortable, breathable, and lets you move with ease. You don’t need to change your body to fit a dress. The right dress is the one that fits your body now, as it is.
Keep an open mind. It often takes time to find something you love, and that’s totally normal! Try to avoid shopping when you’re overly tired or hungry, as this can add extra frustration. And don’t hesitate to pause or take a break if you start to feel emotionally or physically drained.
Consider online shopping. If stores and fitting rooms feel overwhelming, online shopping can be a great alternative. It gives you the time and space to try things on at your own pace. Just be sure to read reviews for sizing guidance and consider ordering a few sizes so you can find what fits best.

Prom Photo Anxiety

Prom is full of moments worth remembering, and with all the cameras and phones out, it can feel like every second is being documented. While it’s normal to want to look good in photos, the pressure can be overwhelming, especially if you’re struggling with body image. Here are some tips to help ease that stress:

Stay present in the moment. Not every photo will be posed, and that’s okay. Try to focus on what you’re doing and how you’re feeling instead of how you look. The best pictures often come from genuine moments, not perfect poses.
Plan ahead if it helps. If you know posed photos make you anxious, talk with your parents or friends ahead of time. Let them know what feels okay and what doesn’t. Practicing a few poses in front of a mirror can also help you feel more comfortable and confident when the camera comes out.
It’s okay to say no. You don’t have to be in every photo. If something doesn’t feel right, step aside or choose which pictures you want to join. Your comfort comes first.
Bring a trusted friend. Bring along a friend who supports you and helps you feel grounded. Having someone by your side who understands can make all the difference and turn the experience into something a little more fun—and a lot less stressful.

Other helpful tips

Lean on Your Support Team

Whether it’s your therapist, dietitian, or another trusted professional, they can be a great resource as prom approaches. They may offer coping strategies to help manage anxiety and help you feel more grounded. Be open with them about any worries, whether it’s dress shopping, photo stress, or the diet talk that tends to surface around big events. They’re there to listen, support you, and offer guidance so you can feel more confident and present on prom night. Don’t hesitate to check in with them in the weeks leading up, they truly want to help you enjoy this experience.

Don’t Forget to Fuel Your Body

Prom day can feel like a whirlwind with so much going on, it’s easy to get caught up in the excitement and forget to eat. But your body needs nourishment to keep up with the day’s activities. Be sure to eat balanced meals and snacks so you can feel energized, steady, and fully enjoy every moment.

Stay Hydrated

With everything going on, it’s easy to forget to drink water, but staying hydrated is just as important as everything else. Be sure to sip water throughout the day and keep it going during the night at prom, too!

Take breaks

If things start to feel a bit too overwhelming, it’s totally okay to step away for a moment. Take some deep breaths, check in with yourself, and return when you’re feeling more grounded.