Tips for coping with summer while dealing with an eating disorder

Summer is usually a time of vacation, leisure, and relaxation for most people, but for those with eating disorders , it can be a distressing time of year due to everything these months entail: increased body image, heightened social comparison and self-criticism, changes in routines, the beach, the pool, social gatherings, changes in eating habits, increased social media exposure, and so on. All of these aspects can trigger an emotional response that can be destabilizing.

But we can also try to find ways to make summer less stressful and exhausting by changing our focus and practicing the habit of paying attention to what generates feelings of satisfaction and worth.

Therefore, we propose a series of strategies that are within our control to try to make these months a little more bearable.

Establish daily routines

Try to stick to a schedule for leisure activities and maintain regular mealtimes to avoid restrictive eating patterns, compensatory behaviors, or binge eating. Also, ensure you get enough sleep and rest, as this will help you feel more stable and secure.

You can create your own weekly schedule, which includes, for example:

Tomorrow:

• A fixed schedule for waking up , performing self-care and personal hygiene, and having a healthy breakfast following the guidelines of the reference professionals.
• Make time for recreational or sporting activities that are not strenuous and enjoyable (provided they are recommended by your healthcare professional). If you enjoy and are motivated by the activity, it will have a greater positive impact on you. You can do it outdoors or in your local area to socialize and participate in the community.

Late:

• A fixed schedule for eating , following the dietary guidelines indicated by your healthcare professional.
• Take time to rest or do an activity that occupies your mind and entertains you. This will help reduce the anxiety that thoughts related to the eating disorder can cause, preventing you from getting caught in the cycle of distress (later, we suggest some activities that can help).
• Spend time with friends or family with whom you feel comfortable, to strengthen bonds and positive connections.

Evening:

• A fixed time for dinner , again following the established plan.
• Time to do relaxing activities such as reading, listening to music or watching a movie, with the same goal of offering positive entertainment to our mind.
• A fixed bedtime is recommended to avoid sleep disturbances. You should also avoid using screens before bed to help you relax.

It's important to allow yourself some flexibility with your schedule, accepting changes and alternative plans and avoiding extreme rigidity, to promote greater physical and emotional balance.

Remember that setting small daily or weekly goals will help you achieve them, thus avoiding self-imposed pressure and maintaining motivation.

We can find ways to make summer less stressful and exhausting by focusing on what brings us feelings of satisfaction and worth.

Engage in creative, recreational, non-competitive, and rewarding activities

Filling our time with activities we enjoy brings us well-being and helps reduce worries by distracting our thoughts and lessening discomfort. It also encourages us to try new things and discover interests, talents, and new social connections.

Summer can be a great opportunity to plan different, attractive outings and activities that are less stressful and revolve exclusively around food.

Some ideas for activities you can do:

• Art: painting, drawing, ceramics, etc.
• Music and theater: playing or learning to play an instrument, singing, dancing for fun and moving without pressure to compete or compensate. Participate in theater workshops, laughter therapy, clowning or community plays.
• Recreational sports: swimming, hiking in the mountains or on the beach, water sports ( paddle surfing, kayaking, snorkeling ,…) or yoga and mindfulness practices.
• Educational projects and learning: enroll in summer courses on topics of interest, read books, visit museums or attend cultural events: fairs, concerts, etc.

Leisure time, an ally in the recovery from eating disorders

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Go to the beach or the pool

Even if it's difficult, try going to the beach or the pool gradually, if it's something you would do if your eating disorder didn't prevent you. You can surely enjoy it too.

Some tips:

• Having an open conversation with someone you trust about your concerns before going to the beach or pool can help reduce anticipatory anxiety and calm your fears.
• Look for a swimsuit or clothing that helps you feel comfortable and confident.
• You can choose to go at times when there aren't many people, alone or with someone you trust and feel safe with. Find a quiet place to settle down.
• If you're alone, take a book, listen to music, or look at the sea. If "comparison mode" kicks in and you find yourself judging yourself, seek alternative thoughts to those that cause you discomfort. Look not only for normative bodies around you, but also for the normalization of body diversity. There are as many different bodies as there are people in the world.
• If you're with someone, one option to keep busy and entertained at the pool or beach is to bring some board games in your bag, some beach paddles, a ball…
• If you choose to use your mobile phone as an entertainment option, avoid checking social media or profiles that reinforce body dissatisfaction, diets, or comparisons.
• If you feel unwell, leave without guilt and appreciate the step you have taken, encouraging yourself to keep trying.
• Reflect on the experience. You can share your feelings with someone you trust, or take the opportunity to write about it in a journal, especially highlighting the fun moments or expressing gratitude for the company that helped you have this positive experience.

Limit and protect yourself from social media

In summer, social media tends to amplify certain risks due to the abundance of content related to body idealization and "posing," which can increase negative social comparisons, affect our self-esteem, and increase body dissatisfaction. Therefore, we encourage you to:

• Filter the content on your social media and protect yourself from certain images or comments that could destabilize you. You can follow or visit accounts that promote a positive body image and messages of self-acceptance. Or, you can visit content that has nothing to do with eating disorders, food, or body image.
• Limit your mobile phone usage time and seek out technology-free activities to achieve a better connection with yourself.

Make eating disorders visible and prevent them through social networks

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Write an emotional journal

You can make your own notebook to write down how you are feeling or reflect on everything that is on your mind, your achievements and also everything that may have overwhelmed you.

If you don't know what to write, I suggest you reflect on your personal values: What is most important to you beyond your physical appearance? What personal qualities do you value most? What motivates you to continue working on your recovery?

You choose the time of day you want to dedicate to yourself and writing.

Rely on your network

Support is crucial for feeling less alone at any point in life, but especially during difficult times. Try to openly communicate with loved ones, family, or friends about your worries , challenges, or needs. All these people you've been thinking about while reading this can offer emotional support, affection, a listening ear, and help you maintain a more positive outlook.

Seek professional help or continue therapeutic follow-up, depending on where you are in your journey.

And, in case you need to read it again, you deserve to enjoy your vacation time and rest, your loved ones, and all the activities and experiences that summer has in store for you.