five tips for traveling with an eating disorder: holiday edition
Traveling for the holidays can be overwhelming, especially if you experience food and body distress. One of the best ways to approach seasonal challenges is to plan ahead. Overcoming difficult experiences and situations will help you build resilience in your recovery. And, when your holiday travel plans support your recovery, you can be fully present with those in your life during this special time of year.
Over the holidays, you may be traveling by plane, train, or car. The distance you travel, the mode of transportation, and the time you will be gone are all critical factors to consider.
No matter your travel plans, here are five helpful tools for holiday travel with an eating disorder:
Make a Plan
Traveling often comes with particular time constraints. You have to be at the airport two hours early or drive to the station to make a specific train. Your travel itinerary may look very different than a typical day. This can change your sleep and meal schedule, which may feel uncomfortable. Take a deep breath. Let’s open the calendar or notes app. Take out your travel itinerary, along with any meal or recovery plan you may have.
Get ready because we are going to combine them! First, put your meal and snack times into your app when you usually eat them. Block off the amount of time it usually takes you to eat. Now it’s time to enter your travel plans. If you are driving, find out what time you are leaving, how long the drive will take, where you plan to stop, and your arrival time. If you are flying, include travel time to the airport and time to check bags and get through security. Are there any meals that overlap with these travel plans? Move your meal to a time when you can sit down to eat it. Do any of these travel plans occur during snack time? Bring them with you and set an alarm on your phone to remind you! Above all, remember to be flexible and understanding as you navigate these travel days. It doesn’t have to be perfect, do your best and get support if needed.
Bring Snacks
In addition to scheduled snacks, it can be helpful to pack ‘emergency’ snacks for your travel day. Is there anything you crave while in the car? Is there a food you like to find at convenience stores? Are there any snacks you want to have while away from home? Bring them all. Seriously, bring them all! This way, you’ll be prepared for any changes to your travel day, such as traffic or flight delays. Be mindful of your fluid and caffeine consumption so it doesn’t interfere with your meals or meal plan.
Dress for Comfort
Is there an outfit that you wear as soon as it’s clean? Or one that you wear multiple days in a row? Most importantly, is there an outfit that is comfortable and always feels good to wear? Yeah, that one! That is the outfit you want to wear. Remember to consider the temperature when you travel, as you often don’t control it on planes and trains. It’s best to dress in layers to stay comfortable no matter the temperature.
Ask Questions
Knowledge is power. Knowing the details of your travel plans can be helpful. If you are traveling with others, ask questions and discuss the details. If you are staying with family or friends, ask about the plan for meals & snacks. Will you be eating meals in or eating out? Getting on the same page as the people you are traveling with will help ease stress and sync your party’s plans.
Reach Out for Support
Communicating your needs is one of the most important things you can do while traveling this holiday season. Invest in getting adequate support and guidance. Consider sharing your meal plan or intentions with a travel companion. Be sure to keep appointments with your dietitian and therapist before & after your travel plans to bookend your trip with support. You are worthy of support.
We wish you safe travels to wherever this holiday season takes you. We hope these tips will allow you to support your eating disorder recovery while traveling to see family & friends.
While the holidays are supposed to be a time of togetherness, tradition, and merriment, it can feel stressful and isolating for those with an eating disorder. Let BALANCE help you navigate the holidays and set the stage for lasting recovery.
BALANCE eating disorder treatment center™, located in New York City, offers free consultation calls to help you explore next steps. We provide in-person programming seven days a week and are in-network with UnitedHealthcare (UHC), Cigna, Emblem, and Oscar, with Aetna coverage coming soon. Support is available, and recovery is possible. Schedule a free consultation call with our admissions team here and stay connected with BALANCE on Instagram here.
This post was written by BALANCE Blog Contributor, Dawn Lundin (she/her).
Dawn Lundin, MS, RD is a registered dietitian and owner of Restore Ease Dietetics which is a virtual nutrition private practice that focuses on mental health + sports nutrition. She primarily with adolescents and young adults with eating disorders. She believes in meeting clients where they are at which provides a unique client-focused approach to recovery. She lives in Marquette, Michigan with her husband and three sons. As a family, they love to travel and spend time outdoors. She also enjoys mountain biking, running, cross-country skiing, being on or in the water, and knitting.
