Tips for Getting Through Summer Events When You Are Struggling With Food Or Body Image

Written By Naima Sullivan, MS, RD, LDN

Clinical Supervisor, Karuna Wellness Studio

Summer events like pool parties, beach days, and cookouts can be challenging when you have an eating disorder or struggle with your body image. Summer clothing, unusual foods, and even time spent with family can trigger complicated feelings and harmful behaviors. Here are some tips for coping so that you can maintain your recovery and make the most of your summer.

Diet Culture

Summer body, beach body, bikini body – diet culture is especially loud leading up to and during the summer months. We are told that we must make up for our winter indulgence by getting back in shape in time for summer. It’s a never-ending cycle that can leave you feeling demoralized and ashamed. Learning to recognize diet culture and how it affects your mental health can help to loosen its grip on your life. Take an audit of the media you consume and try to weed out the toxic stuff. There is compelling evidence that exposure to media with diverse bodies and positive messaging can help to improve body image and self-esteem.

Summer Clothing

We love the warmer weather, but switching over to summer clothing can be stressful if you don’t feel comfortable showing certain parts of your body or if your body has changed over time. It can be tempting to skip an event or activity, even if it’s something you really want to do. Try to find comfortable clothing that is breathable and that you can move in. It’s up to you how much skin you are comfortable showing and there are more options than ever for clothing and swimwear to match your comfort level. UV protective clothing can help to deflect some of the heat from the sun. If you’re feeling up for it, explore different options and notice how they make you feel. Is this comfortable? Do you like the style? Is it appropriate for the activity? You can play with color and accessories to express yourself and your interests. No matter where you are in your body image journey, try to stay present during the event and focus on enjoying yourself and the people you are with.

Summer Foods

Summertime gatherings are often centered around food. This can be challenging for someone struggling with their eating or body image. Exposure to unusual food can bring up feelings of fear or a sense of loss of control. Eating around people can lead to  feelings of embarrassment, comparisons, and fear of judgment. Normal routines are inevitably disrupted in the summer. It can be hard to make seemingly simple decisions like enjoying dinner at a cookout when it’s outside of your normal dinner time or if you had an unusual lunch earlier in the day. It can help to make a game plan ahead of time. Plate your meal similarly to your meal plan but remember that meals can be flexible. If you need to, find a quiet place where you can eat in peace, or with a trusted person. You can also eat something ahead of time so that you know your needs will be met and there’s not as much pressure to eat during the event. If it’s accessible to you, this could be a great time to practice food freedom and savor the special foods you enjoy.

Body and Diet Talk

We all have someone in our lives that loves to talk about the new diet they are trying, or who always comments on yours and others’ bodies. This can be incredibly frustrating if you are working on repairing your relationship with food and body. Remembering that diet-culture is pervasive, often generational, and sometimes just ridiculous, you can prepare yourself for these comments and protect yourself from the harm they can cause. We often suggest having one or two responses in your back pocket when diet or body talk pops up. Speaking up against diet culture is hard work, and you do not owe anyone an explanation for your body or food choices. Sometimes saying nothing and changing the subject or simply walking away to protect your peace is the best response. Rally your trusted friends and family around you. You are likely not the only one who doesn’t want to suffer through diet talk at the family reunion!

Movement and Physical Activity

Summer can be an active and fun time, but if you have a complicated relationship with movement, you might hesitate to participate in activities with others. If you are tempted to sit it out but you really want to participate, you can challenge yourself to join in. It helps to remember that your loved ones want you to participate in whatever way you can. If someone is struggling through the Cha-Cha Slide, they are probably not worried about what you are doing. It’s also ok to not join in if that’s what makes you most comfortable. Grab a comfy chair and a book or enjoy conversation with others if that is how you want to relax and enjoy your time. You do not have to work out to earn the food you are enjoying.

Self Care Before And After The Event

Be sure to make time for self-care before and after the event in whatever way it is accessible to you. Oftentimes it’s the hours and days after an event that are particularly vulnerable for people with food and body challenges. Lean on your trusted supports, take time to rest and reflect, and surround yourself with the things and activities that make you feel like your most authentic self.

If you are struggling with food or body image and need support for the many social challenges that can come up, Karuna’s dietitians are knowledgeable, compassionate and here to help.  Reach out to Karuna to schedule a free intake call today!

References

1. The Surprising History of Diet Culture, National Alliance for Eating Disorders, 27 January 2023. https://www.allianceforeatingdisorders.com/the-surprising-history-of-diet-culture/, Accessed 19 July 2024.
2. Ferguson, Sian. “Is there a relationship between social media and body image?”, Healthline, 2 May 2024. https://www.healthline.com/health/social-media-and-body-image#negative-effects. Accessed 19 July 2024.
3. Reducing social media use significantly improves body image in teens, young adults, American Psychological Association, 23 February 2023. https://www.apa.org/news/press/releases/2023/02/social-media-body-image. Accessed 19 July 2024.
4. Raghuram, Shriya, The Psychological Effects Of Fashion On Body Image And Self-Esteem, Fashion Law Journal, 27 January 2023. https://fashionlawjournal.com/the-psychological-effects-of-fashion-on-body-image-and-self-esteem/. Accessed 19 July 2024.
5. Melissa Simone, Vivienne M. Hazzard, Jerica M. Berge, Nicole Larson, Dianne Neumark-Sztainer, Associations between weight talk exposure and unhealthy weight control behaviors among young adults: A person-centered approach to examining how much the source and type of weight talk matters, Body Image, Volume 36, 2021, Pages 5-1. https://doi.org/10.1016/j.bodyim.2020.10.004.