Vacation season can bring excitement, relaxation, and a break from daily stressors. But for individuals navigating eating disorders, it can also present anxiety, disruption, and triggers that are difficult to manage away from a structured environment. From unpredictable mealtimes to increased body image pressure, the challenges of travel are real—but with the right preparation, support, and mindset, recovery can still remain the priority.
At Harvest Counseling & Wellness, we believe that recovery is possible anywhere, even during vacations. This blog explores how to plan ahead, maintain recovery goals, and stay grounded while traveling, so that individuals can enjoy their time away while prioritizing both their mental and physical well-being.
Why Vacations Can Be Triggering
Vacations often mean stepping out of routine—a major part of many people’s recovery journey. The lack of predictability in where, when, and what you’ll eat can cause anxiety and create openings for disordered eating behaviors. Several specific factors can contribute to increased vulnerability:
Disrupted routines: Established mealtimes, therapy sessions, or self-care practices may be harder to maintain.
Unfamiliar food environments: Trying new cuisines or eating out frequently can be stressful when you're used to specific meal plans or safe foods.
Social eating pressures: Family gatherings, group dinners, or comments from others can increase anxiety.
Body image concerns: Warmer weather and vacation wardrobes may highlight appearance-based insecurities.
Cultural and family dynamics: Travel often brings up old roles or expectations within family systems, some of which may be tied to food or body.
Limited access to professional support: If your care team isn’t immediately accessible, it can feel like you’re managing on your own.
Understanding these triggers is the first step in preparing for a healthier and more balanced travel experience.
Pre-Trip Preparation
Preparation can help reduce stress and improve confidence before your trip. Here are practical strategies:
Create a travel meal plan: Work with your dietitian ahead of time to establish a flexible meal structure that considers travel days, long excursions, and unfamiliar food options.
Pack safe foods: Bring snacks and items that feel safe and familiar, especially for times when meals are delayed or options are limited. Granola bars, nuts, dried fruit, or shelf-stable proteins are easy to carry.
Set realistic recovery goals: Identify 2–3 intentions for the trip, such as honoring hunger cues, practicing self-compassion, or maintaining a regular eating rhythm.
Schedule pre-trip therapy: A session before travel can help process worries, anticipate challenges, and strengthen coping tools.
Design a support plan: Decide who you can check in with—whether it’s a travel partner, a friend, or a member of your recovery team—and discuss what kind of support you might need.
Know your triggers: Reflect on previous travel experiences to identify what has been difficult in the past. Was it group meals? Wearing swimsuits? Long periods without food? Knowing these ahead of time allows for proactive planning.
Navigating Mealtimes While Traveling
Maintaining a regular and nourishing eating pattern during vacation is essential for recovery. Here’s how to support mealtimes:
Stick to a flexible meal structure: Aim for three meals and two to three snacks per day. This keeps blood sugar stable and reduces the temptation to skip meals or binge later.
Use intuitive eating skills where appropriate: If you’re working on intuitive eating, stay connected to hunger/fullness cues. If you're in early recovery, stick with structured meals and avoid over-reliance on these cues alone.
Plan ahead for restaurants: Look up menus before going out to reduce anxiety. Identify options that align with your recovery goals.
Let go of perfection: Eating on vacation won’t look perfect, and that’s okay. Focus on adequacy and balance, not rigid control.
Avoid labeling foods as "good" or "bad": All foods can fit into recovery. Practice neutral language when thinking or talking about food.
Ground yourself before and after meals: Use calming techniques such as deep breathing, grounding exercises, or brief walks to regulate stress.
Managing Body Image Triggers
Summer vacations can intensify body image struggles. Whether it’s due to more revealing clothing or increased exposure to social media, it’s important to manage these challenges with care:
Choose comfort over appearance: Pack clothing that fits well and feels good on your body. Avoid wearing items that make you self-conscious, even if they feel socially expected.
Limit social media: Unfollow accounts that promote unrealistic beauty standards or diet culture. Instead, curate a feed that supports body acceptance and recovery.
Daily affirmations: Begin or end your day with a simple statement like, “My worth is not defined by my appearance.”
Reframe your focus: Center your experience on joy, connection, and exploration—not how your body looks in photos or clothing.
Practice body neutrality: You don’t have to love your body every day, but you can choose to respect it. Appreciate what it allows you to do on your trip: walk, swim, laugh, explore.
Staying Connected to Support
Support systems remain critical even while you’re away. Here’s how to stay grounded:
Virtual therapy or coaching: If possible, schedule a telehealth session mid-trip. A check-in can help you process experiences and recommit to goals.
Download helpful tools: Apps like Recovery Record, Calm, or Insight Timer can offer structured journaling, meditations, or mood tracking.
Keep a travel recovery journal: Write down meals, challenges, thoughts, or positive moments. This helps with mindfulness and accountability.
Establish a daily check-in routine: Whether with a friend, sponsor, or therapist, short texts or voice messages can provide ongoing connection.
Use coping cards: Pre-write small index cards with reminders or affirmations to turn to in moments of overwhelm.
What to Do if You Slip
Slips can happen, but they don’t define your progress. Here’s how to recover:
Acknowledge without judgment: Don’t beat yourself up. Recognize the behavior, and move forward with compassion.
Reach out for support: Contact a therapist or support partner as soon as possible.
Reflect on the trigger: What contributed to the slip? Was it hunger, stress, fatigue, social pressure? Use this information to adjust your strategy.
Reaffirm your goals: Revisit the reasons you’re in recovery and remind yourself of your progress so far.
Resume normal eating: The best response to a binge or restriction is to return to your next regular meal or snack. Avoid compensatory behaviors.
Conclusion
Vacation doesn’t have to be a recovery setback. With proactive planning, supportive tools, and a compassionate mindset, it’s possible to enjoy time away without compromising your well-being. Whether you’re early in recovery or years down the road, your needs are valid, and your healing matters.
At Harvest Counseling & Wellness, we offer compassionate, individualized support for clients navigating eating disorders, including strategies for maintaining progress during travel and life transitions. Our team of therapists and dietitian nutritionists are here to walk alongside you—wherever your journey takes you.
We serve Argyle, Denton, Northlake, Flower Mound, Highland Village, Westlake, Southlake, and the greater DFW area.
