Summer is a season filled with beach days, cookouts, and vacations.
While the season is enjoyable, it can be a minefield of triggers if you’re recovering from an eating disorder. There’s pressure to wear bathing suits and show more skin, which can lead to body dysmorphia.
So, how do you navigate the unique challenges this season throws your way? Read on, for we’ll share a few tips here.
Reject the Notion of a Summer Body
The whole concept of ‘summer body’ or ‘beach body’ is nothing but a marketing gimmick. It’s cooked up over decades to sell diet plans, gym memberships, and a whole lot of insecurity.
This idea can crank up anxiety and tempt you to fall back into old patterns like restrictive eating or overexercising.
You don’t have to replicate a rigid, school-year schedule. But create a flexible summer routine that integrates your recovery needs. This can include activities you enjoy, like swimming, walking, or reading—anything that keeps you engaged and balanced.
Wear clothes that make you feel good and comfortable, whatever that means for you. If shorts and tank tops feel triggering right now, don’t wear them.
There are tons of cool, breezy fabrics and styles that offer more coverage. Lightweight airy fabrics, loose flowy attire, or rash guards and swim trunks if you're near water are examples.
Keep in mind that there is no summer dress code that is more important than your peace of mind.
Anchor Yourself in Routine
Spontaneity can be fun. But too much unstructured free time can sometimes create a vacuum where eating disorder thoughts and urges find more room to creep in. That is why it’s important to build some gentle structure into your summer days.
You don’t have to replicate a rigid, school-year schedule. But create a flexible summer routine that integrates your recovery needs.
To keep your routine working for you, even when the sun is calling, stick to regular meal and snack times as much as you can. This will help prevent you from getting overly hungry and keep your body feeling balanced.
Sleep also matters. Even if your days are more relaxed, try to keep a somewhat regular sleep schedule. According to research, poor sleep can have a negative impact on mental well-being. This can trigger depression, a risk factor for eating disorders.
Take out time for self-care, too. Whether it’s journaling or meditation, whatever helps you feel calm and connected, keep doing it.
Stay in Touch With Your Support System
Do you know that loneliness can trigger an eating disorder? Don’t fall into the trap of loneliness again. Stay connected with your friends and family. They are your cheerleading squad.
Arrange regular calls, video chats, texts, or even casual meet-ups with your friends and family.
Increased family time in the summer can sometimes bring unintentional triggers. So, don’t just meet anyone. Focus on those individuals who genuinely understand your struggle.
Keep up with therapy appointments as well. Engaging in talk therapy, for instance, can empower you to swap unhealthy habits for healthy ones and ultimately reduce binge eating.
For your therapy sessions, look for a certified mental health therapist. Those with a degree in counseling or psychology are certified to provide therapy.
But individuals who have completed Master of Social Work (MSW) programs are trained to support clients through eating disorder recovery. Don’t underestimate them.
Even those who complete online MSW programs are certified to treat people experiencing mental health issues.
According to Marymount University, these professionals treat mental, emotional, and behavioral health disorders for individuals or groups in both the personal and professional sectors.
Be Mindful of the Comparison Trap
It’s so easy to fall into a comparison trap, especially with social media constantly showing us everyone else’s seemingly perfect summer adventures and bodies. But comparing yourself to others will only hurt you.
It can really mess with your head and your recovery. That will reinforce those tricky eating disorder thoughts that focus on external validation and perfectionism instead of our own internal well-being.
To really fight this, you’ll have to manage what you see and work on building up your inner strength against these pressures.
Curate your social media feed. Unfollow any accounts that consistently make you feel bad about yourself, trigger comparisons, or promote diet culture. Instead, fill your screen time with content that is body-positive, body-neutral, recovery-focused, or simply makes you smile.
Remind yourself that most of what you see online is carefully chosen and often edited. It’s not the full picture of someone's life.
Summer can bring its own set of hurdles when you’re in recovery. But it can also be a time of joy, connection, and making wonderful memories.
Remember to be kind and patient with yourself. If things get really tough, reach out. Talk to your therapist, call a helpline, or lean on a trusted friend. You don’t have to go through it alone.
