Traveling is one of the best parts of life, but eating disorders can make it a very difficult thing to manage. Traveling gives us the opportunity to explore other places and cultures and opens our lives to adventure. In my opinion, one of the best ways to truly immerse yourself in another culture is through the food. For some, this brings challenges such as eating unfamiliar foods or eating at random times or spontaneously. Sometimes, additional challenges like time zone changes, long flights, and a general lack of routine throws us off. It can throw a wrench into recovery as for many, these structural systems of circadian rhythms are just beginning to develop and can be thrown off course with travel. Because this is something we see so commonly in our practice, I decided to compile a list of my top ten tips for making your next trip a success:
Journal before you go. Consider the challenges you expect to face and the disordered thoughts/behaviors you may encounter. Write out healthy coping skills you can use to manage these thoughts/behaviors as well as a dialogue in which you challenge them. You can also make a list of goals you have for your trip. Some examples include having at least 3 meals and 3 snacks every day, trying something new, or no exercise while on vacation.Share these with your treatment team!
Plan ahead. Travel days can mean long periods of time without easy access to food. For this reason it is essential to think ahead and plan accordingly. Sometimes this looks like eating breakfast at 5am, doubling-up on snacks, or having a late-night meal to make up for time zone changes. Work with your dietitian to aid in planning.
Get familiar with the local cuisine. One of the best ways to manage food challenges abroad is to browse menus beforehand. This will make new foods feel not so unfamiliar, and gives you a chance to make decisions while you are in a more calm headspace. It can also be helpful to familiarize yourself with the local dining customs and etiquette so you can feel as comfortable as possible.
Have a trusted travel partner for accountability. You certainly don’t have to tell your travel partner every detail of your eating disorder recovery, but some information could help the trip go more smoothly for you both. For example, you can ask them to encourage you to be more spontaneous or adventurous with your eating, or to respect the fact that you may need to stop and have snacks often. In addition, many of our patients have told us it has been helpful to use their travel partner as a healthy model for eating intuitively. If this is not the case, stick to your structure as much as you can.
Pack snacks. There will likely be many times that a familiar, safe, and easy snack will come in handy. For instance, if your flight is delayed, if jetlag has you hungry at 3am, if you are burnt-out on the local cuisine, or if you are hungry in the middle of a tour or activity with no access to food. Packing non-perishable snacks such as energy bars, trail mix, pretzels, banana chips and/or roasted chickpeas can sustain blood sugar and overall energy for your travels.
Advocate for yourself. While in ED recovery you have certain specific needs. If you have a meal plan it is important you stick to it, even on vacation! This may require asking the group to stop for snacks or plan meals ahead of time. It is okay to ask for these things. It is also important to know your limits. Be aware of what you can and cannot handle and don’t be afraid to ask for what you need in order to stay aligned with your recovery goals. Speaking up and advocating for your recovery needs will not only benefit your travels but also support you back at home.
Be aware of changes in hunger and fullness. If we are eating consistently our hunger and fullness cues run on a flexible, but routine schedule. Time zone changes may skew or blunt our hunger and fullness cues similar to how jetlag skews our circadian rhythm and sleeping patterns. In order to stick to the structure of your meal plan it may be helpful to focus on eating within an hour of waking up every day and every 3-4 hours from then on, alternating meals and snacks. This allows you to have some semblance of structure while making room for spontaneity.
Ditch the exercise routine. For those who struggle with exercise addiction, this may be a difficult recommendation to follow, however I believe it is an important one. Avoiding urges to exercise will positively challenge your ED and improve your trip at the same time. There is so much adventure that awaits, and vacations don’t last forever. Spend your (limited) time and energy exploring, learning, and adventuring not in the gym!
Bring healthy coping strategies. Don’t forget to pack something relaxes and soothes you when anxious. Maybe it’s your journal, a pair of headphones to listen to your favorite band, essential oils, your favorite book, knitting supplies, a coloring book, or fidget. When you are prepared with coping strategies you ward off eating disorder symptoms from taking over.
Forgive yourself if you stumble. Expect that there will be challenges and imperfections along the way, and that’s okay! Plan ahead, use your skills, and seek support. Most importantly, be present in your travels and be open to the experiences in the world around you. The absolute most helpful thing to pack with you is your COMPASSION. Remind yourself traveling can be challenging for all of us and especially if we are healing from disordered eating. Leave your self-judgement at the gate and move forward with curiosity and grace.
Happy travels!