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By Megan Samuels, Intern For The Eating Disorder Center  This can be a tough one for me. I consider myself in strong recovery and yet I will go on a road trip with a friend or on vacation with family and sometimes all hell will break loose. I consider myself a very organized person and I always stick to my calendar. That being said, it makes flexible eating and vacations pretty challenging for me, as sometimes things can come up on vacations and we have to adapt and be okay with that change. I have learned to accept imperfection, while still fueling myself appropriately, no matter where I am (airport, friend’s house, my apartment, train, etc.). Vacations are tricky because food schedules and mealtimes could change due to a number of factors that are most likely out of our control. This often creates an intense feeling of anxiety and frustration. Eating disorder thoughts may even swoop into the game and try to take control. This is the moment where you tell your eating disorder no! You are more powerful than those vicious voices trying to take over your thoughts. I have created a list of tips for traveling with an eating disorder, as this can be an extra challenge that not everyone may understand and help out with. I want to acknowledge that we are all unique humans, and that things that work for me may not work for you, and that’s more than okay! Tip #1: Pack plenty of food. I consider myself the soccer mom who has EVERYTHING in her purse. Snacks, bandaids, lotion, hand sanitizer, a stress ball, etc. I amplify this part of myself when I go on vacation so whenever I am hungry I will have access to food. This sometimes means buying food at a hotel or a local supermarket and carrying food around with my throughout the day in case I get hungry and I am unable to go buy food. Tip #2: Advocate for yourself. I cannot stress this more. I also acknowledge how difficult this can be, especially in the moment. Advocating for yourself may look like telling whoever you are with (friends, family, etc.) that you are hungry and need something to eat. This could also look like you walking to a nearby restaurant (if you are able to incorporate movement into your daily life) to grab food if no one else is hungry but you are (which is SO okay, everyone gets hungry at different times throughout the day). Tip #3: Reach out for help. You have a support system, use them. It’s as simple as that sometimes. People love you in this world and want to help you. Whether this looks like a family member, a friend, or a therapist, there are people rooting for you and ready to help you even when it doesn’t feel like it. Asking for help can sometimes be the bravest (and sometimes scariest) thing that you do but it is important and can have positive effects on your relationships and your recovery. Tip #4: Believe in yourself. You are always more powerful than you think, and I do not say this lightly. Look in the mirror and tell yourself that you will fuel your body and enjoy food today. The act of looking at yourself and saying an affirmation is so special and it can make all the difference. If believing in yourself is too much, remember that I believe in you and I believe that you can provide your body with food, love, and respect today and everyday. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
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By Jennifer Rollin, MSW, LCSW-C  For those who are struggling with an eating disorder, depression, anxiety, or another mental illness, there are often a variety of urges that they experience. For example, people who are experiencing depression may feel the urge to isolate from others. Individuals who are struggling with anxiety might experience the urge to avoid situations that cause them to feel anxious. Individuals who are suffering from an eating disorder may experience the urge to social occasions that involve food. These urges come from a good place, as the individual is often trying to “feel better.” Using the behavior may even feel like it 'helps' in the short term. However, in the long-run they only serve to make the person feel even worse. One Dialectical Behavior Therapy (DBT) skill that can be useful is called “opposite action.”
An Example of Opposite Action Emotions are important in that they provide us with information and signals about things to pay attention to in our lives. There are times when an emotion “fits the facts of a situation” and motivates us towards effective action. For instance, feeling anxiety about an important exam could serve as a motivator to study. Or feeling anxious while walking home alone at night could help someone to maintain a better awareness of their surroundings. However, there are times when an emotion “does not fit the facts of the situation” and when acting on an emotional urge is not effective. For instance, feeling intense anxiety about eating dinner at a restaurant does not “fit the facts of the situation,” and could cause someone to feel the urge to avoid socializing and going out to eat. Over time, this avoidance behavior only serves to make the anxiety worse. Additionally, it could start to negatively impact an individual’s relationships. In this instance, it would be helpful to note that you are experiencing the urge to avoid eating out and to the take an “opposite action,” which is more in alignment with your life values. For instance, pushing yourself to have meals out at a restaurant (despite feeling afraid), would be taking an opposite action. Seek Help If you are struggling with a mental illness and are having trouble putting this exercise into practice, it’s so important to reach out for help from a trained professional. Seeking help when you are struggling is a sign of true strength, not weakness. Additionally, it’s important to note that behavior change can take time. I often ask that clients begin to challenge themselves in gradual and manageable steps. Further, it’s helpful to be compassionate with yourself, wherever you are in your healing journey. If you are interested in learning more about DBT, I’d recommend checking out The DBT Skills Workbook. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
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The Eating Disorder CenterWe are a premier outpatient eating disorder therapy center in Rockville, Maryland.
We also provide eating disorder recovery coaching to people worldwide via Zoom. Click here to book your free 15 minute phone consultation! Phone: 301-246-6856 Email: [email protected] Archives
January 2025
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