Summer is almost here, bringing sunshine, warmer days, and a break from the usual routine. While this season can be filled with fun and freedom, it can also stir up some challenges for those navigating recovery from an eating disorder. The changes in schedule, increase in food-centered activities, and body-related conversations can feel overwhelming.
But here’s the good news: it is possible to care for your recovery and enjoy your summer. Let’s explore a few gentle ways you can stay grounded, care for yourself, and keep those disordered thoughts at bay this season.
Keep in mind these are general goals; if you want a specific goal according to your needs, reach out to your healthcare team!
Stay hydrated
With summer’s warmth and often unpredictable schedule, it’s easy to accidentally skip meals or forget to drink enough water, but your body still needs consistent fuel and hydration to feel its best. Whether you’re lounging by the pool, heading out on a road trip, or just enjoying a slower pace, aim to keep regular eating times as part of your day.
And don’t forget to hydrate! Warmer weather means more fluid loss, so keep a water bottle nearby and sip throughout the day. If plain water feels boring, try adding fruit slices or choosing electrolyte drinks you enjoy.
Practice Joyful Movement
Movement can be a wonderful part of summer, whether it’s a walk outside, swimming, dancing at a summer concert, or simply stretching in your room with the windows open. But when you’re in recovery, it’s important to check in with your intentions behind movement. Are you moving because it brings you joy, helps you relax, or allows you to connect with your body? Or is it tied to pressure, guilt, or rigid routines?
Mindful movement means tuning in to how your body feels and choosing activities that support, not stress, your recovery. Some days, movement might feel good. Other days, rest might be what your body truly needs, and that’s just as valid.
You don’t need to “earn” food or rest through exercise, especially in recovery. Instead, focus on gentle, enjoyable ways to move, if and when it feels right for you. Whether that’s stretching, swimming, dancing with friends, or skipping movement altogether, your body deserves kindness and care.
Practice Body Neutrality
Summer can bring a lot of pressure to look a certain way, especially with the rise in social events, pool days, and shorts-and-tank-top weather. But recovery isn’t about loving your body every moment; in fact, no one ever loves their body every moment of every day. It’s about learning to treat your body with kindness, appreciate what it allows you to do, and focus less on how it looks and more on how it feels and functions.
Body neutrality encourages you to step away from constantly judging your body as “good” or “bad.” Instead, it invites you to see your body as a valuable part of your experience, without needing to attach worth to its appearance. Your legs help you explore. Your arms hug your favorite people. Your stomach digests food that fuels your summer adventures.
On days when body image is tough, try redirecting your focus:
- Instead of “How do I look in this outfit?”
- Try “Am I comfortable in this outfit to enjoy what I’m doing today?”
- Instead of “I need to tone my body for summer,”
- Try “How can I support my body in feeling nourished, rested, and cared for today?”
Practice wearing clothes that fit comfortably instead of trying to squeeze into old sizes
It can feel really good to wear clothes that actually fit your body right now. But it’s also totally normal to feel discouraged when your old clothes don’t fit anymore, especially as you make progress in your recovery. That feeling is valid and okay to have! Instead of letting that bring you down, try to focus on picking outfits that make you feel good today. Wearing what fits comfortably helps you be kinder to yourself and your body, and it can actually make getting dressed something you look forward to.
Practice tuning in and responding to your body’s hunger cues
Learning to listen to your hunger cues means paying attention to the signals your body sends when it needs fuel. Instead of eating out of habit, boredom, stress, or external rules, try to check in with yourself and notice when you’re actually hungry. This might feel tricky at first, especially if you’ve spent a long time ignoring or fighting these signals, but with practice, it gets easier! Eating when you’re truly hungry helps you nourish your body in a way that feels natural and satisfying. It also helps build trust between you and your body, making mealtime more peaceful and less stressful.
Remember, hunger is a normal and important part of taking care of yourself; honoring it is a kind way to show your body love.
Check In with Your Support Team
You don’t have to navigate summer and recovery on your own. Your support team, whether it’s a therapist, dietitian, or doctor, is there to walk alongside you and help you feel steady, especially when routines shift and challenges pop up.
Before summer gets into full swing, consider setting up a check-in with your providers. You can talk through your summer plans, bring up any worries, and come up with strategies that feel realistic and supportive. They can help you plan ahead for things like meals while traveling, handling body image struggles, or setting boundaries around triggering conversations.
Regular check-ins, even if they’re quick or virtual, can help you stay connected to your goals and remind you that you’re not in this alone. Your team wants to see you thrive, and they’ll help you adjust your recovery plan as things change.
