Summer Eating Disorder Triggers and How to Cope
Here we are at the start of summer- a moment most of us have been dreaming about during those long winter months. Warm weather, long days, more time with friends and family, holidays, water, beaches, and of course, food. But- for those struggling with an eating disorder, this is hands down the most triggering and challenging time of year. We are seeing evidence of this come up more and more within our virtual recovery programs during these last few weeks, so let’s explore together why summer is so challenging during eating disorder recovery and how we can best support ourselves or our loved ones during this time.
What are summer eating disorder triggers?
Warm weather clothing:
Warm weather, and summertime activities often mean less clothing and more body exposure. Think shorts, bathing suits, t-shirts and tank tops. For someone in eating disorder recovery and struggling with body image, body changes and body sensations, this can honestly be alarming in experience and make it incredibly difficult to show up to the plate IN SPITE of how one is feeling in and about their body.
Increased diet and body talk:
I wish I could just wave a magic wand and make this one go away. It seems like no matter how far we have come in eating disorders and mental health awareness…diet culture is louder than ever. And more so in the summer than any other time of year are we bombarded with food and body messaging that will counter what we are learning in recovery and working on overcoming. This is incredibly difficult to tune out and is of course, quite triggering to those navigating eating disorder recovery.
Changes to routine and less structure:
The summer months usually lack structure, especially for youth and those in school. Changes to routine can disrupt meal timing and regularity built up over the school year, can sometimes create a change in access to certain supports that have been in place, and can create stretches of unstructured time that may increase eating disorder thoughts and more space for behaviours. Travel, which is more common this time of year is also an incredibly challenging situation for those struggling with an eating disorder or in eating disorder recovery, as it takes one outside of their routines, comfort zone, and familiar foods, and also often comes with increased movement (for example more walking).
More family time:
Family gatherings, celebrations, reunions etc. are very common at this time of year. And though wonderful, this can most certainly pose some challenges and triggers. Well intending family members will often make comments about our bodies, which can reinforce eating disorder thoughts and behaviours. Eating socially is also incredibly difficult, and one most in eating disorder recovery need to work on with their care teams first in order to get to a place of more comfort in being able to successfully do so without engaging in any restricting or compensatory behaviours as a result of the experience.
How to cope with summer eating disorder triggers?
Lean into your supports:
This is a great time to make sure you do not lose the consistency and regularity of your eating disorder treatment appointments (medical, nutrition, coaching and therapy). Even when routine is disrupted, when there are more social plans and travel, and when you likely want to run for the hills…lean in to your recovery team, treatment plan and support system, and schedule additional appointments as needed.
If possible, try to surround yourself most with those in your life who know about your eating disorder and have been a solid support for you, and try to create some space (in person and on social media) from those who are more challenging and triggering to your recovery.
Maintain a regular pattern of eating:
Use your meal timing and meal regularity as stepping stones throughout the day. Even though the rest of your routine may be disrupted, your meals don’t have to be. Staying consistent here, regardless of the urge to let certain meals and timing slide, will be integral to supporting your healthy self during the summer months. And yes, this likely means prioritizing breakfast instead of sleeping until the afternoon, or coming home for a snack instead of staying later with friends. Your care team will always advise you on what is best for you here depending on where you are at in your recovery journey.
Read more about mechanical eating in eating disorder recovery here.
Set healthy boundaries:
It is normal and expected that at various stages of your eating disorder recovery journey, certain experiences (travel, family gatherings, social eating, etc.) will be appropriate and safe to explore and show up to given where you are at mentally and physically, and certain experiences will not. And that is absolutely OK. At this time of year, I believe a team meeting with your care team and loved ones can be extremely beneficial in setting boundaries and managing expectations that set you up for the most success, meeting you where you are at in your recovery instead of expecting you to be somewhere you are not (yet).
Know the signs of an eating disorder relapse:
Along the journey to a full recovery, bumps in the road are bound to happen. Recovery is certainly not linear. As we head into more triggering and challenging times of year, it can be important to know the red flags that you or your loved one is having a hard time. This awareness helps us get ahead of the ball to ensure that it is noticed and supported as early as possible.
Relapse red flags:
A consistent reduction in nutrition, even minor.
A consistent change in meal timing (for example pushing breakfast later and later in the day, having longer stretches of time without eating, etc.).
Skipping meals or snacks more regularly.
Increased body checking, increased negative body talk, increased body comparisons.
Increased exercise or taking every opportunity to move more (for example walking to every destination, taking clean laundry up handfuls at a time to make more trips, pacing in the house, standing more than sitting, etc.).
Social withdrawal, canceling plans, avoiding social mealtimes.
A change in personal hygiene.
Significant changes in body weight.
Wearing clothing that very much does not make sense for the weather (for example a sweatshirt in a heatwave).
More secret keeping, less communication.
This is not to say that those struggling with an eating disorder or in eating disorder recovery cannot enjoy their summer also- of course they can and I would love nothing more! This is just to say that planning, communication and awareness of the challenges and triggers that this season brings to those with eating disorders, can make a huge difference in ensuring the safety and support necessary to have a wonderful and healthy summer.
As always, we are here for support and offer free discovery calls for individuals and/ or loved ones looking for support in their recovery journey. We love to connect and help guide you to the best next steps in your journey.
