Fireworks, barbecues, parades, and outdoor activities: people love summer. However, when you’re struggling with an eating disorder, you know how tough and lonely this time of the year can be…especially at a party or other event.
Triggering foods. People who may not understand your struggles. Nervousness about your appearance and social gatherings. Difficult emotions. There are plenty of reasons why many in the eating disorder recovery community get nervous during the summer, especially during holidays like July 4th.
We’ve compiled some great ways to find support in recovery during the warm weather days that’ll help you decrease relapses and remain focused on building a life worth living. And if you’re struggling and need support? Reach out to Center for Discovery for help.
Before the Summer Party: Preparation Pays Off
A little bit of preparation goes a long way to making summer events more enjoyable (and less stressful) during eating disorder recovery. Here are several ideas that can help:
Tip #1: Let Your Eating Disorder Treatment Team Know What’s Up
Let your treatment team know if you’re going to a party or any other kind of social event. They’ll understand that you may be under a little more pressure, and can offer you more support and create a plan for the event with you. Open communication with your treatment team or social safety net is one of the best ways to find support in recovery.
Also, it’s a good idea to schedule a check-in meeting the day after your event. It’ll help you process any difficult emotions or experiences you may have.
Tip #2: When Picking Clothes, Be Kind to Yourself
When choosing an outfit to wear to a party, event or the beach, focus on feeling comfortable. If looking in the mirror is harder for you, focus on how the outfit feels. Light layers can always be helpful if the weather changes, or if you are going from the heat outside to the air conditioning inside.
Tip #3: Set an Alarm or Two
Your phone can be surprisingly helpful. If you know you’re going to feel stressed or overwhelmed during the event, try this: on your phone, set an alarm that uses your ringtone to go off every couple of hours. It’s a simple and effective way to excuse yourself from an overwhelming environment and find a quiet place where you can catch your breath and recharge a little.
During the Summer Event: Keeping Stress at Bay
If the event you’re planning to attend is seriously stressing you out, it’s OK not to attend. Putting your recovery first is always a great idea, especially if you’re new to it.
Having said that, it’s normal for everyone to feel a little stressed out at a gathering, especially if it’s a large one. Here are some tips that’ll help you get through (and hopefully enjoy) gatherings with friends and family.
Tip #4: Use Skills to Distract Yourself
Social gatherings and other get-togethers can come with anxiety. However, when we cope by taking out our phones (unless you’re following tip 3 above), we can feel like we’re isolating from everyone or pushing others away by burying ourselves in our screen.
Fortunately, there are some easy, low-tech ways to cope. Keeping a fidget toy, a grounding stone, or just a familiar object to fiddle with in your pocket or purse often helps you feel less anxious. This is a great opportunity to practice some grounding skills, such as taking three deep breaths; focusing on your inhale and exhale; saying a coping statement like, “I can handle this”; or even standing up and stretching. This can all help with regulating the body and mind.
Tip #5: It’s OK to Cover Up
If you’re feeling uncomfortable during the event and want to cover up, that’s completely fine. When looking for something to cover up with, stick with breathable fabrics and lighter colors. They’ll help you stay comfortable and less anxious, and lighter colors are perfect for the season.
Tip #6: When in Doubt, Walk Away
We mentioned earlier that your recovery has to come first. If you’re at an event and feel like you’re about to have a slip or the stress is getting to you, it’s OK to bounce. If you are alone or with friends who aren’t aware of your recovery, it’s OK to make an excuse to leave. You can say you have somewhere you need to get to or something unexpected came up. When you have a close friend or family member with you, let them know what’s going on.
And don’t forget to talk to your treatment team and support network – they can help you stay grounded if you’re feeling like things are out of control.
The Afterparty: What to Do the Day After
Your ears might still ring from the fireworks and music the morning after your event. And continuing to pay attention to your recovery after a big event is very important.
Here are two things to keep your recovery top of mind:
Tip #7: Consider an Accountability Meal
There’s a Japanese proverb many of us in the recovery world use a lot: fall down seven times, get up eight. If you experienced a slip, that’s OK – recovery from eating disorders is not a straight line. While a slip isn’t necessarily a good thing, it’s also not the end of the world. Just remember to pick yourself up again.
Having an accountability meal, virtual or otherwise, is one of the best ways to get back on track. It’ll help you focus, reestablish your relationship with food, and stop you from spiraling further.
Remember to call your team and let them know, too. Transparency is key to preventing a slip from becoming a relapse.
Tip #8: Be Good to Yourself
Going through eating disorder treatment is one of the best things you can do for yourself. It also isn’t easy. Make sure you’re able to give yourself some grace. Being kind, understanding, and most importantly of all, being able to forgive yourself, is an important part of building a fulfilling life.
Don’t Forget to Celebrate Your Progress this Summer
Our 25-plus years of successfully treating eating disorders have taught us that the best defense is a good offense. It’s why we asked our alumni to share how they felt after treatment. At Center for Discovery:
- 97% of our former patients felt they were equipped to maintain wellness
- 98% felt confident handling their life challenges
- 94% felt hopeful about their future
You’re a survivor – and that’s something worth celebrating any time of the year.
If you’re struggling with an eating disorder, reach out to us. We provide effective, evidence-based care for eating disorders. With us, you’ll be able to explore and treat your condition at its roots safely.
Have a happy and safe summer!