Summer is often depicted as a time of long-awaited warm weather, relaxation, social connection, and renewed energy...
But for some, the common changes to regular routine, increased social gatherings, body-focused activities, and societal pressure to achieve a 'summer body' can be overwhelming. This can be especially true for those who are in recovery from an eating disorder; where anxieties can be triggered, potentially hindering progress. Fortunately, being aware of potential triggers, planning ahead, and having strategies in place, can help you to navigate the summer months in a way that supports your continued recovery journey.
Here are 7 practical tips and empowering mindset shifts to help you embrace the summer while prioritizing your well-being.
1. Befriend Self-Compassion: Recovery from an eating disorder is a courageous and challenging journey. And it is especially important to cultivate self-compassion during the summer months; a time when self-criticism can be particularly strong. Remind yourself that healing takes time, and that setbacks are a natural part of the process. Try adopting the mantra "progress over perfection". Embrace self-care practices that allow you to focus on your inner strengths and interests, and which remind you that your inherent worth is not connected to physical appearance.
2. Set Boundaries: Summertime often involves social events centered around food and body-related discussions. Prioritize your well-being by setting realistic expectations for yourself, as well as boundaries that protect your recovery. This might involve declining certain invitations, attending events in shorter durations, or proactively planning how you will cope through challenges that might arise. Communicate your needs to loved ones and surround yourself with supportive individuals who understand and respect your journey.
3. Engage in Mindful Movement: Rather than focusing on exercise as a means to control your body shape or weight, shift your perspective and approach physical activity as a way to celebrate what your body can do. Engage in activities that you genuinely enjoy, such as swimming, leisure walks, or yoga. Listen to your body's cues and choose movement that feels good, and brings you joy and a sense of connection with yourself.
*Consult with your doctor or treatment team to determine if physical movement is appropriate and medically safe for your stage of recovery.
4. Explore New Interests/Hobbies: Shift away from body-focused activities, and try out some new hobbies. Ever wondered if you'd enjoy making pottery? Photography? Learning a new instrument? Knitting? Learning a new language? Gift yourself the opportunity to discover new interests and talents you didn't know you had in you!
5. Embrace Body Neutrality: When positive body-affirmations feel forced or too far out of reach, consider embracing a neutral stance towards your body. Rather than focusing on your body shape or size, shift your attention to your body's strength, and to reflecting on the amazing things your body allows you to do. Cultivating body neutrality can help shift your mindset away from external appearances and comparisons, and towards self-acceptance.
6. Prioritize Balanced Nutrition: Diet culture messaging tends to thrive in the summer, and this, combined with vacations and other changes in usual routine can make it extra challenging to stay on course with nutritional recovery efforts. Going away or anticipating an especially busy week ahead? Consider preparing meals ahead of time, set reminders if needed (when it's too early in recovery to listen to internal cues), or seek support from loved ones to stay on track with regular daily meals and snacks. Include your favourite summer treats, knowing that healthy eating includes ALL foods in moderation.
7. Seek Support: Recovery from an eating disorder can feel really discouraging at times, and summer can bring about some unique challenges. But you don't have to do it alone. Seek out or continue to work alongside your existing professional support team. Having a safe space to share your concerns, successes, and setbacks can provide invaluable support and guidance throughout your recovery journey.
Remember, recovery is a process, and it's essential to be patient and compassionate with yourself. Celebrate your progress, no matter how small, and acknowledge that setbacks are a natural part of the journey and provide opportunities for learning. Focus on self-care, and surround yourself with a positive support system to help you through this summer and the months ahead.
Struggling with your relationship with food and body? Feeling unsure where to start? Let's figure it out together. Reach out to Cassandra at Nourishing Change Psychotherapy for a complimentary 20 minute consultation by sending an email to cassie@nourishingchangetherapy.com or calling 226-668-7296.
**This blog is for educational and informational purposes only and is not intended to replace medical or psychiatric advice or treatment.
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