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By: Sarah Baginski, MSW, Eating Disorder Recovery Coach  Summer can bring more exposure both physically and emotionally, and for those in eating disorder recovery (or anyone struggling with body image), that visibility can feel overwhelming. It’s not just about swimsuits or shorts; it’s about the internal narratives that get louder when our bodies feel more “on display.” If this time of year feels activating, you’re not alone. And importantly, there are ways to navigate these thoughts and feelings without turning to harmful or restrictive behaviors. Normalize the Discomfort (Without Reinforcing It) Body image distress doesn’t come out of nowhere, it often intensifies in environments that emphasize appearance. Rather than trying to suppress or argue with every negative thought, one evidence-based approach from Acceptance and Commitment Therapy (ACT) is to notice and name what’s happening. For example: “I’m having the thought that my body doesn’t look good in this.” This subtle shift creates distance between you and the thought, making it feel less like an absolute truth and more like a passing mental event. Over time, this practice can reduce how much power these thoughts hold and help you respond more intentionally instead of reactively. Practice Body Neutrality Over Body Positivity While messages about “loving your body” are well-intentioned, they can sometimes feel unrealistic, especially during moments of distress. Body neutrality offers a more accessible alternative by shifting the focus away from appearance and toward function. You might remind yourself, “My body allowed me to walk outside and feel the sun today,” or “My arms helped me carry groceries.” Research suggests that focusing on what the body does rather than how it looks can improve body satisfaction and reduce preoccupation with appearance. This approach also creates space for appreciation without requiring constant positivity. Build Distress Tolerance Skills Summer-related triggers like trying on seasonal clothing or being in more public spaces can bring waves of anxiety, shame, or urges to engage in disordered eating behaviors. Dialectical Behavior Therapy (DBT) offers practical tools for getting through these moments without acting on them. Skills like changing your body temperature (holding an ice pack or splashing cold water on your face) can quickly calm the nervous system. Grounding through the five senses such as wrapping up in a soft towel, listening to music, or focusing on the feeling of sand under your feet can help anchor you in the present moment. Another helpful strategy is “urge surfing,” which involves noticing that urges rise, peak, and eventually pass, even if you don’t act on them. Set Boundaries with Comparison Culture Comparison tends to intensify during the summer months, whether it’s through social media, group outings, or even casual comments about bodies. Cognitive Behavioral Therapy (CBT) encourages us to examine and challenge these comparison-based thoughts. When you notice yourself comparing, you might ask: “What am I assuming about this person’s life or worth based on appearance?” or “What evidence do I have that my value is tied to how I look?” In addition, curating your environment can be a powerful form of self-protection. Unfollowing triggering accounts, limiting exposure to certain conversations, or taking breaks from social media are all valid and supportive choices. Engage in Values-based Actions One of the most meaningful ways to move through body image discomfort is to focus on what matters most to you. ACT emphasizes values-based living: choosing actions that align with your deeper priorities, even when uncomfortable thoughts or feelings are present. For example, you may feel self-conscious going to the pool, but if connection, fun, or being present with loved ones is important to you, showing up anyway becomes an act of alignment with your values. The goal isn’t to eliminate discomfort before living your life, it's to bring your values with you as you move through it. Practice Intentional Body Kindness Body kindness is not dependent on how you feel about your body in a given moment. It’s a practice of caring for your body consistently, especially when it feels difficult. This might look like wearing clothes that fit your body as it is today, rather than waiting for it to change. It could mean nourishing yourself regularly, even when negative thoughts arise, or speaking to yourself with more gentleness and respect. These actions reinforce safety and stability, both physically and emotionally, and support long-term recovery. Summer doesn’t require you to feel confident or at peace with your body at all times. It simply invites you to continue showing up; for your life, your relationships, and your recovery, even when body image distress is present. With supportive tools and a compassionate approach, it’s possible to move through this season with more flexibility, resilience, and care for yourself! If you’re feeling stuck in eating disorder recovery, you don’t have to do this alone. I offer eating disorder recovery coaching for individuals who want practical support, accountability, and compassionate guidance as they work toward healing. As someone who has personally recovered from an eating disorder and has extensive professional training in the field (I have a therapist background), I bring both expertise and genuine understanding to the recovery process. Coaching can help you navigate meals, challenge eating disorder behaviors, work through body image struggles, and stay focused on the life you want to build beyond the eating disorder. I work with clients worldwide through virtual sessions and have a limited number of spots available. Reach out to schedule a free consultation. Schedule a FREE 15-minute consultation to explore how eating disorder therapy or recovery coaching can help you to find freedom. 🌟 Available in MD, VA, DC, PA, FL, and CA for eating disorder therapy 🌍 Offering recovery coaching worldwide  Sarah Baginski (she/her) is an eating disorder recovery coach at The Eating Disorder Center. She provides virtual eating disorder recovery coaching, with a specialty in working with teens and adults struggling with eating disorders and body image struggles. She takes a warm and compassionate approach to meeting clients where they are in their recovery journey. Sarah is personally recovered from an eating disorder, which fuels her passion for helping clients reach their recovery goals. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, 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 provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By: Jennifer Rollin, MSW, LCSW-C, Therapist and Founder of The Eating Disorder Center  There are many parts of eating disorder recovery that are not talked about nearly enough. Often, the stories we hear focus on the extremes: the depths of suffering followed by a dramatic, victorious recovery. These narratives can be incredibly powerful and meaningful. They remind people that healing is possible and that life on the other side of an eating disorder exists. However, what these stories sometimes miss are the quieter, messier, and more confusing parts of recovery—the parts that don’t fit neatly into a before-and-after framework. One of the most misunderstood aspects of eating disorder recovery is the reality that things can feel worse before they start to feel better. This is not something I share to scare you or to make you feel discouraged. Instead, I share it to help you stay grounded and keep moving forward when recovery feels especially painful. Because when your eating disorder is screaming at you to give up, to go back, or to “throw in the towel,” it can be incredibly helpful to know that what you’re experiencing is not a sign of failure—it’s often a sign that recovery is actually happening. For many people, there is a phase of recovery where outward behaviors have significantly decreased or stopped altogether. If weight restoration was part of treatment, that may have occurred as well. From the outside, things may look much better. Loved ones might comment on how proud they are or how relieved they feel. But internally, you may feel worse than ever. The thoughts can feel louder, more relentless, and more distressing than before. This stage can be deeply confusing. You might wonder why, after doing “everything right,” you still feel so overwhelmed. You might question whether recovery is actually working, or whether you were better off before. It can feel incredibly isolating to be struggling so intensely while others assume you’re doing well. What’s important to understand is that eating disorders often serve a purpose, even if that purpose is harmful in the long run. For many people, eating disorder behaviors develop as a way to cope with difficult emotions, painful experiences, or overwhelming thoughts. Restriction, bingeing, purging, or other behaviors can temporarily numb feelings, create a sense of control, or provide distraction from internal distress. When you begin recovery and stop relying on those behaviors, the emotions and thoughts they were covering up don’t disappear. Instead, they often come rushing to the surface. Without your eating disorder acting as a buffer, you are left to face feelings that may have been avoided for a long time. This can make recovery feel raw, intense, and exhausting. On top of this, eating disorders are persistent and protective of themselves. They will say whatever they need to say to stay alive. As you stop listening to the eating disorder’s rules and demands, it often reacts by getting louder, more critical, and more urgent. This doesn’t mean you’re doing something wrong—it means the disorder is losing control. It’s also common during this stage to struggle with black-and-white thinking. You might tell yourself, “If I don’t feel better yet, then recovery isn’t working,” or “If this is how recovery feels, I can’t do it.” These thoughts can be incredibly convincing, especially when you’re already emotionally drained. But this phase of recovery—where behaviors are reduced and distress feels heightened—is not permanent. Each time you choose a recovery-oriented action, even when it feels awful, you are slowly rewiring your brain. The neural pathways that once reinforced eating disorder behaviors begin to weaken, while new pathways that support healthier coping start to form. This process takes time and repetition. Healing rarely happens in a straight line, and progress isn’t always immediately felt. I wouldn’t do this work if people stayed stuck in this stage forever. They don’t. Over time, the thoughts lose intensity. The urges become less constant. Food and body concerns no longer dominate every waking moment. Life gradually expands again, creating space for connection, purpose, joy, and peace. If you’re in the middle of this stage right now, please don’t give up before you reach that point. You can always return to your eating disorder—but you already know where that road leads. You know the cost. What if you stayed just a little longer this time? What if you kept choosing recovery, even when it feels unbearable? Trying something different is terrifying, but it is also where real change happens. And it is worth it. To those of you standing in the middle of this emotional storm—to those taking recovery steps while a loud voice in your head tells you to stop—I want you to know how deeply brave you are. Continuing forward when everything in you wants to retreat takes immense courage. I am sending you so much compassion and respect. You are not weak for struggling—you are strong for staying. And I am so proud of you. Schedule a FREE 15-minute consultation to explore how eating disorder therapy or recovery coaching can help you to find freedom. 🌟 Available in MD, VA, DC, PA, FL, and CA for eating disorder therapy 🌍 Offering recovery coaching worldwide  Jennifer Rollin, MSW, LCSW-C (she/her), is an award-winning eating disorder therapist and the founder of The Eating Disorder Center, a specialized therapy practice for eating disorders and body image concerns. Jennifer uses ACT, CBT, and DBT to help clients find freedom from eating disorders and body image struggles. Jennifer is recognized as a leading eating disorder expert and was named one of the top professionals in the field by a premier treatment center. She is the recipient of the Best of Bethesda Award for Best Individual Therapist (2025) and the Best of Rockville Award (2020–2024). She helps clients to live full, meaningful lives, beyond food and body image concerns. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, 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 provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. 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
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