Why Summer Can Be A Trigger For Eating Disorders
The summer season can be rife with challenges for those that struggle with eating disorders, this season can be rife with challenges and feelings of anxiety. Social media bombards us with "summer body" narratives, clothing trends lean toward revealing outfits, and the heat exacerbates a heightened focus on physical appearance. If you’re struggling with or in recovery from an eating disorder, these societal pressures can trigger difficult feelings and unhealthy coping mechanisms.
Learn why summer can be particularly triggering for those living with an eating disorder and tips on how to navigate the season to focus on self-care.
How Social Media Perpetuates The Ideal Summer Body
From social media influencers posting beach selfies to ads for quick-fix diets, during summer, we’re inundated with harmful “summer body” messaging. Phrases like “Get beach ready with our waist trainer!” or “Lose 10 pounds in 2 weeks!” reinforce the idea that our bodies must meet a certain standard, which is usually thin, toned, and tanned. This toxic narrative often fuels body dysmorphic disorder, negative moods, and low self esteem due to “exposure [of] thin-ideal media images among women.”
Why Summer Fashion Styles Are A Trigger For Eating Disorders
As the temperatures rise, so does the pressure to “show more skin.” Showing more skin can increase anxiety for people that struggle with body image issues and cause them to feel more self-conscious and insecure about their appearance. Some people don’t even want to go out because of the fear of having to wear more revealing. In order to avoid awkward conversations about wearing sweatshirts and jeans in the sweltering heat or at the beach, they feel most comfortable at home.
Being in a setting where everyone is wearing a swimsuit, can be especially anxiety provoking due to body comparison and heightening "perceived imperfections” that take over your thoughts.
Social Gatherings & Food Anxiety
BBQs, birthday parties, vacations, brunches—summer is full of reasons to gather, and almost all of them revolve around food. For many, getting together and celebrating over food is a summer staple, but if you struggle with food anxiety or disordered eating patterns, it can be your worst nightmare. Seeing endless trays of foods you would only dream of eating can trigger binging or restricting food. Common thoughts at social gatherings are:
“Will people judge what I eat?”
“What if I lose control and eat too much?”
“What if I don’t eat? Will that look weird?”
“I don’t want to offend the hosts, so does that mean I have to eat something?”
“Can I pretend to eat, but push food around on my plate?”
“Can I try to chew and then spit food into my napkin?”
Increased Focus On Exercise
Fitness challenges and outdoor exercise trends tend to peak in summer to get that “ideal body.” While staying active is something everyone should do, framing exercise as a means to change the way your body looks can play into destructive thought patterns. The competitive nature of fitness communities and public workout spaces can add to this anxiety to practice the balance of working out to stay healthy versus working out to not have an ounce of fat on your body.
The Psychology Behind Eating Disorders
The Need For Control
It should be no secret that eating disorders often coexist with a strong psychological need for control. The unpredictable nature of summer, with its spontaneous gatherings and fluctuating routines, can feel especially unmanageable for people who rely on structure as a coping mechanism for their mental health. When everything in life feels out of control, the one thing people with disordered eating behaviors can do is control what goes in their mouth. This feeling of controlling your food intake can feel extremely empowering even if it causes harm. Some people even look at others who eat too much as out of control, and this can strengthen their thoughts about how strong they are compared to people who eat too much.
How To Navigate Summer Triggers
Curate Your Social Media Feed
Make time to unfollow accounts that trigger you and instead, follow accounts that promote healthy living, not just ones that tell you to get the perfect summer body by doing their diet and exercise routine. Remind yourself that often that social media images are so filtered that you can’t trust that people actually look like how they come across in their images.
Practice Affirmations
Instead of thoughts that are critical of your body, say affirmations like, “My worth is not determined by my body,” or “My body deserves care, not criticism.”
Pre-Plan Meals
If food-related anxiety is high before social gatherings, plan ahead to bring a dish you’ll feel comfortable eating, so you don’t feel awkward as the only one not eating.
Have An Exit Plan
Feeling safe and comfortable should be a priority, so it's okay to leave an event early if the environment becomes too overwhelming.
Lean On Those You Trust
Lean on friends or family who can support you and help you feel comfortable in social settings because you don’t have to face this alone. Talking out loud about your fears can help ease your mind and the pressure you’re putting on yourself. Having someone close remind you that your worth isn’t tied to what you wear or how much skin you show is really powerful.
Rest Days Are Okay
It’s important to listen to your body and take days off when needed, without judgment. “Just like your body needs sleep every night to recover from the day, it also needs rest days to recover from workouts. Experts recommend taking at least one day off from your daily workout routine each week.”
Journal Your Feelings
Writing down your thoughts helps you recognize patterns like when, where, or why certain negative body image thoughts come up. It’s also a way to process hurt, anger, frustration, or sadness in a nonjudgmental space.
Self-Care Routine
Build a summer-specific self-care routine so you carve out intentional time to do what makes you feel good, instead of constantly reacting to plans or expectations. Self-care means listening to what your body actually needs and craves.
Therapy For Eating Disorders
If you’re struggling with food, body image, or your relationship with yourself, you don’t have to go through it alone. GWW here to help you heal in a safe, non-judgemental space. Reach out today and get help to have the summer you deserve!
To book a consultation or if you have any questions reach out to Shanna Breen who specializes in eating disorder.
Shanna Breen, LMSW
Shanna Breen specializes in working with individuals facing challenges with managing behaviors stemming from OCD, anxiety, and eating disorders, as well as the intersection of other disorders and how they impact their behaviors. Additionally, individuals with stress and anxiety, who are hoping to learn coping skills to manage their emotions.
