Seven Tips for Spring Break in Recovery

For most college and high school students, spring break is right around the corner. The break can be a fantastic time to decompress after working hard through the first half of the semester. While this is true, if you’re in recovery from an eating disorder or disordered eating, spring break can come with some challenges. Below are seven tips to help you navigate spring break like a pro.

1. Be mindful of your schedule.

As the saying goes, time flies when you’re having fun. It’s important to be careful to not let too much time pass between meals and snacks. For some people, sticking with a meal and snack schedule can be helpful when days are less structured. This can be especially useful if your hunger and fullness cues aren’t yet back online. Having a plan in advance reduces the likelihood of missing the meal or snack altogether. If your day is more structured with activities and catch-up errands, try to arrange your events in a way that allows for plenty of time to prepare and eat your meals and snacks.

While having a structure and plan can be supportive to meeting your nutritional needs, be sure to practice flexibility. If you happen to be out and about when you planned to have a meal or snack, have it when you next can – you don’t need to skip the eating event altogether. Flexibility also means honoring your hunger even if it’s outside of your scheduled eating events.

2. Remember that we all have different needs.

If you’re eating meals or snacks with someone else, it can be tempting to compare what’s on your plate to what’s on theirs. It’s possible that everyone might be eating different amounts, or even different foods altogether. The thing to remember is: that’s okay. We all have different needs based on our own unique bodies. So much goes into what and how much we decide to eat including the activities we’ve done during the day, how much and how well we slept, how filling past meals and snacks were, and our level of hydration. 

Even if your loved ones are eating something different from you, remember to stick with meals that meet your needs (both in terms of fullness and mental satisfaction) or that meet your meal plan guidelines if you have one. If you need help determining how to meet your needs, ask your dietitian.

3. Ask a friend for help.

Spring break is a great time to catch up with friends or loved ones, and eating socially can sometimes feel nerve-wracking. Ask yourself who you’ll be dining with and if any of those people feel like they could be support systems to you if your anxiety increases before, during, or after the meal. If you’re traveling and know that a certain meal or snack tends to be the most challenging, consider telling your travel buddies in advance so they know to support you.

On the flip side, if break is a time that you have the dorm or apartment to yourself, call or text a loved one to get support at the times you feel you need it. Remember that asking for help is a sign of strength, not weakness.

4. Start your day with breakfast.

I get it –you probably want to sleep in over break. When you have time off from your busy school schedule, sleeping in might be exactly what your body needs. While honoring your body’s need for sleep is important, make sure to not sleep through breakfast. To best fulfill your nutritional needs, wake up to have a complete breakfast so you’re not stuck fitting all of your eating events into a shortened day. The beauty of break: you can always take a nap after breakfast if you’re still feeling tired!

5. Look into local restaurants before your trip.

If you’re going away, it can be helpful to survey the food scene of the city you’re visiting before take-off. This can ease some of the anxiety that comes with traveling to a new place and help you create a plan if spontaneity feels challenging for you. It might even get you excited about the tasty meals you’ll have on your trip! Keep flexibility in mind here, too – if the restaurant you planned to visit is booked for the evening, remember that other options will still allow you to nourish yourself.

6. Pack a snack. 

Stay prepared to honor your hunger. Packing a snack helps keep you out of the ravenous level of hunger that accompanies waiting too long between meals and snacks. Pick up something simple to keep with you on the go, like trail mix or protein bars, at the supermarket before you leave or at the corner store in the town you’re visiting. If you’re staying home, make sure to keep your pantry stocked with your favorite picks.

7. Identify your comfort zone – and when to step outside of it.

If you’re going on a trip or doing new activities closer to home, take a moment beforehand to identify your comfort zone in terms of what you’ll do, what you’ll eat, or what you’ll wear. Knowing how you’re feeling in advance can keep you comfortable and calm, and help you know where to put up boundaries when you need to. 

At the same time, break can often be a great opportunity to step outside of your comfort zone. It’s typically harder to challenge ourselves in times of higher stress (like midterms season) so ask yourself if it feels like a good time to try something outside of your traditional comfort zone, like eating a fear food. If you do decide to embark on a challenge, be sure to have support in place. 

While spring break can present its set of challenges, it is possible to have a fantastic and recovery-focused week with a bit of advance planning and support. Looking for more ways to navigate your recovery throughout the school year? Contact us to learn more about our nutrition counseling and coaching services.