Taking your eating disorder on vacation
How to Navigate Travel While in Recovery
Vacations are often portrayed as a time for rest, joy, and indulgence — but for individuals in eating disorder recovery, the idea of traveling can bring up anxiety, loss of control, food fears, and disrupted routines. You may want to “leave the eating disorder at home,” but the reality is: you bring your brain with you. And that means bringing your recovery with you too.
This blog post explores how to travel while managing an eating disorder, what to expect emotionally, and how to prepare so that your trip can be healing — not hijacked by fear or guilt.
Why Travel Can Be Triggering in Eating Disorder Recovery
Travel changes the things that eating disorders often try to control:
Mealtimes and structure
Food availability and variety
Body movement routines
Clothing and body image exposure
Social eating situations
Unpredictability
While travel may represent freedom to others, for those in recovery it can feel like a minefield of uncertainty. You may fear weight changes, being seen in a swimsuit, eating unfamiliar foods, or having limited control over your meals. These fears are valid — but they don’t have to stop you from traveling.
Preparing to Travel in Recovery
1. Make a Recovery Plan — Not a Restriction Plan
Instead of focusing on how to “control” your body on vacation, ask:
What will support my recovery while I’m away?
What structure helps me feel safe — and how can I bring it with me?
What foods or snacks do I want to have on hand for nourishment, not negotiation?
Pack recovery tools, not just outfits. Consider:
Favorite safe snacks
A copy of your meal plan or a loose guide
Journal or coping tools
Emergency contacts or therapist support
2. Expect Discomfort — and Make Space for It
Vacations bring change — and change can trigger the eating disorder voice. Plan for some anxiety and use that awareness as a cue to ground yourself, not to engage in rituals.
Try saying to yourself:
“It makes sense that I feel unsettled. I’m allowed to take care of myself and stay connected to recovery.”
Eating While Traveling: Tips & Grounding Tools
1. Stick to Rough Meal Structure
Even if you’re not following a strict meal plan, aim for 3 meals and 2–3 snacks each day. This supports blood sugar, mood, and lessens the likelihood of restriction or bingeing.
2. Try the “Challenge and Anchor” Approach
Choose one “anchor” meal or snack that feels safe and familiar.
Pair it with one “challenge” food or situation to stretch your flexibility and courage.
This keeps you nourished without overwhelming your nervous system.
3. Use Mindful Eating Skills — Not Rules
Eat slowly, with attention
Check in with your body — not to “earn” or “deserve,” but to reconnect
Use grounding tools before and after meals: breathing, walking, journaling
4. Let Go of the Idea of the “Perfect Day”
Recovery isn’t linear — and neither is travel. There will be ups and downs, emotional moments, and unplanned meals. That’s okay.
Progress is saying:
“I’m still here. I’m still showing up.”
Body Image and Vacation Triggers
Vacations often involve swimwear, cameras, and being in public — all of which can heighten body image distress.
Here’s what helps:
Pack clothes that feel comfortable and empowering — not triggering
Unfollow or mute accounts that promote unrealistic vacation bodies
Focus on what your body allows you to experience, not what it looks like
Limit mirror-checking or body comparisons
Try using mantras like:
“My body is not the problem. The culture is.”
“I don’t need to feel beautiful to be valuable.”
“I’m allowed to take up space, even here.”
Social Triggers and Conversations
Eating in new environments may invite unsolicited comments about:
“Vacation calories” or “cheat days”
How much or little someone is eating
Body changes or appearances
You can:
Set boundaries: “I’m focusing on having a peaceful relationship with food.”
Change the subject
Exit the conversation
Use a go-to response like: “I’d rather not talk about food or weight.”
It’s okay to protect your peace.
Emergency Recovery Check-Ins
If you feel overwhelmed or at risk of relapse:
Text a support person or therapist if available
Revisit your recovery goals or journal
Use distress tolerance skills (ice, deep breathing, grounding touch)
Remind yourself: one tough meal doesn’t undo your recovery
You can also use recovery apps like:
Recovery Record
RR: Eating Disorder Management
MindShift CBT
Final Thought: You Deserve to Be on This Trip
Even if you’re not “recovered.” Even if you’re scared. Even if you’re still figuring it out.
Recovery doesn’t mean being fearless — it means doing hard things with support. Every meal you eat, every rule you bend, every moment you allow joy in — is proof that you are healing.
You are not taking your eating disorder on vacation.
You are taking your recovery on the road.
And that’s something worth celebrating.
