Staying Eating Disorder Recovery-Focused During Vacations

Vacations are meant to be a time of rest, connection, and joy. But for those in eating disorder recovery, they can also bring a unique set of challenges. Stepping out of your routine, navigating unfamiliar foods, and managing body image in new settings can stir anxiety, even in those far along in their healing.

That doesn’t mean you shouldn’t take the trip or enjoy it fully. In fact, a vacation can be an incredible opportunity to practice recovery, not to pause it. With preparation, mindfulness, and self-compassion, it's absolutely possible to stay recovery-focused while embracing the freedom that time away can offer.

Here’s how to bring your recovery with you, without letting it overshadow your experience.

Rethinking What Vacation Means in ED Recovery

For many people, vacations are often framed as a time to “let loose,” “treat yourself,” or “earn indulgence.” But these ideas can be deeply triggering for someone in ED recovery, reinforcing black-and-white thinking around food, exercise, or body image.

Instead, try to reframe your vacation as a time to honor your well-being, not escape it. You’re not leaving your recovery behind; you're inviting it along as a trusted guide. Prioritize the experiences that align with your values: connection, exploration, relaxation, and care for your body and mind. It’s not about restriction or indulgence—it’s about presence.

Gentle Planning Without Over-Control

Structure can help you feel safe, especially when you’re away from your usual environment. But in recovery, it’s important to find the balance between preparation and rigidity. Overplanning every meal or moment can trigger control patterns, while no plan at all might leave you overwhelmed.

Consider creating a flexible outline for your trip that leaves room for spontaneity and rest. If certain food situations make you anxious, research your destination ahead of time to see what food options are available. Call ahead to ask questions if you have dietary needs or concerns. And pack a few items that support your recovery—maybe snacks that feel safe, a journal, your favorite grounding tools, or a letter from your therapist.

If you’re traveling with others, consider sharing what you’re comfortable with about your recovery. This might mean letting someone know you’ll need solo time, or asking a trusted companion to check in with you during meals. You don’t owe anyone your full story, but having even one person who understands can help you feel less alone.

Navigating Mealtime and Food-Related Anxiety

Food is often central to travel—new cuisines, restaurant outings, and celebrations. And while these moments can be meaningful, they can also feel unpredictable. If you’re used to structured meal plans or specific recovery routines, dining out may stir anxiety.

This is where self-trust becomes essential. Tune in to your internal cues: hunger, fullness, preferences, emotions. Your body’s needs don’t vanish just because you’re on vacation. In fact, honoring them is a vital part of self-care in unfamiliar territory.

If you find yourself overwhelmed at a buffet or trying something new, pause and take a few deep breaths. Ask yourself: What do I want right now? What will make me feel nourished, not just physically, but emotionally? There are no “vacation rules” you have to follow. You don’t have to earn rest or burn off indulgence. You are allowed to eat with freedom and respond with flexibility.

Managing Body Image in Unfamiliar Settings

Vacation can also intensify body image struggles, especially in settings like beaches, pools, or sightseeing spots where photos and comparisons abound. You may find yourself more self-conscious in certain clothing or more prone to body checking in mirrors or windows.

Rather than fighting these feelings, approach them with curiosity and care. Ask yourself what’s being activated. Is it discomfort in your own body, fear of judgment, or something deeper tied to worth or safety?

Remember, you don’t need to love your body in every moment to respect it. You can wear the outfit that lets you participate in joy. You can choose not to take or review photos if it helps. You can redirect your focus to the memory being made, not the way you look in it.

Recovery Tools to Bring With You

You don’t need a suitcase full of resources, but bringing a few intentional supports can make a big difference. Some ideas include:

• A journal or notes app to reflect on feelings, triggers, or affirmations
• A grounding object (like a smooth stone or essential oil) for anxious moments
• A favorite book, playlist, or meditation app
• Contact info for your therapist, dietitian, or recovery buddy
  

Even something as simple as a gentle morning check-in with yourself—How am I feeling today? What do I need?—can be grounding and empowering.

Staying Connected to Support Systems

Distance doesn’t have to mean disconnection. With technology, you can remain tethered to the people who support your recovery. Consider checking in with a therapist or dietitian before your trip, and schedule a touch base during or after, if needed. Text or call a friend from group or recovery community if you hit a tough moment. Even a short message like “Having a hard time, but staying grounded” can serve as both an anchor and an act of self-advocacy.

And if you’re in a place with spotty Wi-Fi or no privacy for calls, try journaling as a stand-in. Sometimes, writing things down helps us process and stay connected to our inner wisdom.

Responding to Setbacks with Compassion

It’s possible that you’ll have moments that feel like setbacks—a skipped meal, a restrictive thought, a body image spiral. That doesn’t mean you’ve failed. It just means you’re human.

Recovery doesn’t get suspended because of a slip. In fact, how you respond to a tough moment is often more important than whether you had one. Instead of spiraling into guilt or all-or-nothing thinking, try a recovery reset. Take a breath, reflect gently, and return to the next nourishing choice. Progress is made in the return, not the perfection.

Creating Recovery Rituals On-the-Go

Your recovery isn’t confined to one location—it’s something you carry within you. Think about ways to recreate small rituals or routines from home, even in a simplified form.

You might start your day with a quiet meditation or affirmation. You might end the evening by reflecting on three things you’re proud of. If movement is part of your recovery, go for a slow walk or stretch—not because you “have to,” but because it helps you feel grounded.

These touchstones remind you of who you are, even when everything around you is new.

Final Thoughts

Staying recovery-focused during a vacation isn’t about being rigid or hyper-vigilant—it’s about staying connected to what supports your well-being. It's about creating enough structure to feel safe, while allowing enough flexibility to enjoy the moment. It’s about choosing presence over perfection, self-care over control, and connection over isolation.

You deserve joy, nourishment, and peace—no matter where you are in the world. If you need help on that journey, contact us today.