Tips for Traveling While in Eating Disorder Recovery
Written by Tiffany Lepa, NCC, LPC-Associate
Whether it’s to the Texas coast or across the ocean, traveling while in eating disorder recovery may feel like bringing another heavy suitcase along with you. While travel brings opportunities for new experiences, social connection, and excitement, it can also coincide with anxiety and stress. Fears start to creep in about your routine getting thrown off, not being sure what food will be available, seeing old and new faces, being in photographs, and being able to communicate your needs and honor your recovery.
Luckily, we have come up with tips to help you prepare for travel and prioritize your recovery while traveling. Let’s dive in!
Food
Think ahead + honor hunger cues. Travel can really throw off eating schedules. You might be stuck in a car for hours or have an unexpected layover. You might find yourself wanting to “save up” for a big meal later in the day. In order to continue honoring your hunger cues, it’s important to come prepared with snacks and a water bottle, eat beforehand, and listen to what your body is telling you it needs. Consider setting reminder alarms to check in if you find yourself forgetting to eat or having difficulty listening to your body. Listen to what your body is telling you in the present moment. Let’s be honest, traveling is no fun when hangry!
Do some research beforehand. Food can be a way to connect with a new place or culture. To ease the anxiety of new cuisine or uncertainty about what will be available, look into restaurants, bakeries, coffee shops, markets, and grocery stores in the area where you’re staying. You don’t need a rigid plan, but it may be helpful to be familiar with your options.
Be flexible. Let’s be real, airport food and stops along the road may not always be ideal. You might eat past fullness sometimes. You might be having so much fun that you get overly hungry. Remind yourself that being nourished is the goal, not perfection.
Body Image
Bring comfortable clothing. When packing, consider what clothing makes you feel comfortable and confident, both physically and emotionally. Summertime and the hot weather can bring up a lot of insecurities when it comes to wearing less in order to stay cool. Try on and plan out your outfits before packing them away so that you don’t have any surprises when you are getting dressed each day!
Check in with yourself. Do you notice yourself comparing yourself to others? Are you apprehensive to participate in some activities (for example, swimming) because of how you perceive your body? Are you feeling self-conscious about being in photos? Come armed with body neutral or acceptance-based statements. Some of my favorites include, “My body just is,” “I deserve to enjoy life regardless of how my body looks,” “I give myself permission to accept myself as I am,” and “My body is the least interesting thing about myself.” Remind yourself about what you’re looking forward to on this trip that’s aligned with your values, whether it’s connecting with others, adventure, or rest.
Movement
Do what brings you joy. Consider what physical activities are values-aligned. If you love exploring, a long walk around the city might be fun, but maybe you’ll need to rest the next day. If laying by the pool and reading feels best for you, do that! Abandon any expectation about what movement should look like while traveling.
Ditch the routine. If you find yourself wanting to sneak away to exercise, spending time at the hotel gym, or feeling the need to “hit your steps,” pause for a beat. Ask yourself, “Is this getting in the way of me enjoying my time here?” Consider taking off your Apple watch or other trackers to really live in the moment.
Systems of Support
Schedule regular check-ins. It’s important to stay connected with loved ones. You can reach out to a friend when you find yourself struggling with disordered thoughts. It might also be helpful to get out of your head by talking about other things. Did you spot a cute cat outside your hostel? Did you enjoy gelato in the sun? Send a picture to a friend!
Travel with a safe person. Being able to travel with someone who “gets it” can ease anxieties and provide a buffer for triggering situations. Let them know how they can best support you. If you need ideas, check out our blog post on supporting loved ones in recovery.
Attend a virtual meeting if needed. If you find yourself needing extra support, consider attending a virtual meal support group or other recovery group online.
Coping Tools
Lean in on what works at home. Think about how you cope with strong feelings and urges at home and consider how you can create a “toolkit” to take with you. This might include bringing a notebook for journaling, scheduling time to meditate, bringing soothing sensory objects (fidget toys, weighted blanket, worry stone, etc.), or stepping away for a break if needed.
Communicate boundaries. If you feel comfortable, consider what boundaries you can draw with others around food, diet talk, or commenting on your body or other people’s bodies. Your safe travel buddy can also help with this.
Acknowledge potential triggers. Recovery takes time, and triggers may pop up. We can anticipate some of them and can go into these situations more confident with our ability to cope. For example, if you know your father is likely to wake up and want to go for a run every morning, plan other activities around that time that you can do instead.
Above all, be gentle with yourself! Be mindful of where you are in recovery. You may not feel ready to challenge yourself with food exposures, wearing shorts or sleeveless tops, or not counting steps. Meet yourself where you are on this journey.
Needing support in overcoming disordered eating or body image issues? Our team of skilled clinicians is ready to help! Contact us for a free 15-minute consultation or fill out a contact form to connect with a member of our administrative team.
