eating disorder therapist standing on bridge in London

Travel is often associated with adventure, joy, and exploration—but for those in eating disorder recovery, it can bring unique challenges. Unfamiliar environments, disrupted routines, and societal pressures around body image can stir up feelings of anxiety or discomfort. As an eating disorder therapist and a lover of traveling, I know how critical it is to approach travel with a focus on self-compassion, preparation, and support.

The good news? Traveling while in recovery is possible, and it can even become an opportunity to deepen your connection to yourself and your recovery journey.

Here are seven tips to help you navigate travel while honoring your recovery and cultivating a sense of freedom and joy along the way.

1. Plan Ahead Without Over-Scheduling

A little preparation can go a long way in easing anxieties around travel. While it’s helpful to anticipate some challenges and create plans to address them, it’s equally important to leave room for flexibility and spontaneity.

How to Plan Effectively:

Research Food Options: Look up restaurants or grocery stores near your destination that align with your recovery needs. Seek out places that offer a variety of options.
Pack Familiar Snacks: Traveling can disrupt mealtimes, so having snacks you feel comfortable with can help bridge the gaps. Pack foods that feel nourishing, satisfying, and easy to eat on the go.
Know Your Support Contacts: Identify a therapist, dietitian, or recovery ally you can contact if you need extra support during your trip. Having someone to talk to can provide reassurance in moments of stress.

2. Create Flexible Eating Routines

While at home, you might have established meal and snack routines that support your recovery. Travel can make sticking to those routines tricky, but the goal isn’t perfection—it’s adaptability and progress through challenges.

Tips for Maintaining Balance:

Listen to Your Body: Try paying attention to hunger and fullness cues rather than rigidly adhering to set times. This allows you to respond to your body’s needs, even if they’re different from your usual patterns. It’s ok if this feels hard, you can also set timers on your phone to remind you to eat a snack or meal.
Prioritize Regular Meals: Aim to eat at regular intervals to keep your energy steady and reduce the likelihood of emotional or physical distress. If a meal is delayed, use your packed snacks to tide you over.
Give Yourself Permission: Eating unfamiliar foods or trying a local cuisine can be an important part of travel. Remind yourself that all foods can fit into your recovery.

3. Navigate Body Image Triggers with Compassion

Travel often involves exposure to new environments, cultural norms, and societal standards around body size and appearance. Whether it’s crowded airports, beach destinations, or social gatherings, these settings can sometimes amplify body image concerns.

Strategies for Body Image Resilience:

Pack Comfortable Clothes: Bring outfits that fit well, feel good on your body, and support your comfort in a variety of activities. Avoid packing items that feel restrictive or are tied to body judgment.
Practice Affirmations: Prepare affirmations or grounding statements to counteract negative self-talk. For example: “My worth is not defined by my body,” or “I am deserving of this experience, exactly as I am.”
Curate Your Environment: If you’re sharing space with others who engage in diet talk or body shaming, redirect conversations or excuse yourself. Surround yourself with supportive people and environments whenever possible.

4. Engage in Joyful Movement—If It Feels Right

Travel can open up opportunities for movement, whether it’s exploring a new city on foot, swimming in the ocean, or dancing at a festival. The key is to approach movement as a source of joy, not a tool for punishment or control.

How to Reclaim Movement:

Focus on Fun, Not Metrics: Instead of counting steps, calories, or miles, focus on how the movement feels. Are you enjoying yourself? Do you feel connected to your surroundings?
Prioritize Rest: If your body is asking for rest, honor that need without guilt. Recovery often involves learning to trust your body’s signals, and travel is no exception.
Try Something New: If you feel ready, explore a new activity or movement style that aligns with your interests—like paddle boarding, yoga, or a casual bike ride. Keep it low-pressure and centered on enjoyment.

5. Address Travel-Specific Stressors

Travel can bring logistical challenges that add stress, especially for those in recovery. Delayed flights, crowded spaces, or unfamiliar customs can feel overwhelming. Anticipating these stressors and creating a plan to navigate them can help reduce anxiety.

two people traveling on train and reading tourist book

Tips for Managing Travel Stress:

Stay Hydrated: Bring a refillable water bottle to ensure you stay hydrated during flights, road trips, or long days of exploring.
Pack Recovery Tools: Bring items that help you stay grounded, such as a journal, a favorite book, noise-canceling headphones, or guided meditations. These can be particularly helpful during long waits or overstimulating environments.
Set Realistic Expectations: Remember that travel often involves unexpected twists. Give yourself permission to adapt your plans and prioritize your mental and physical well-being over adhering to an itinerary.

6. Cultivate Joy Through Food Experiences

Food is often a central part of travel, offering a way to connect with local cultures, traditions, and people. Reframing food as an opportunity for connection and joy rather than a source of anxiety can help transform your experience.

Tips for Enjoying Food:

Therapist, Edie Stark, is eating a sweet bean dessert in Kyoto

Try Local Delicacies: Approach new dishes with curiosity. What flavors, textures, or ingredients make them special? You don’t have to love everything you try, but experiencing something new can be enriching.
Share Meals: Dining with others can make meals feel less intimidating and more communal. Focus on the conversation and connection rather than what’s on your plate.
Release Food Guilt: Food is an integral part of travel, and enjoying it is part of the experience. Food holds no moral value.

7. Stay Connected to Recovery Values

Throughout your trip, it’s important to stay grounded in the values and practices that support your recovery. This might include mindfulness, gratitude, or celebrating small victories.

How to Stay Grounded:

Set Daily Intentions: Each morning, take a moment to reflect on your intentions for the day. These might include enjoying a specific activity, practicing gratitude, or staying present during meals.
Reflect at Day’s End: At night, journal or mentally review moments of joy, connection, or resilience. This practice can help reinforce positive experiences and remind you of your progress.
Celebrate Wins: Whether it’s trying a new food, navigating a trigger, or simply enjoying a moment of peace, acknowledge these victories. Every step forward is worth celebrating.

Final Thoughts…

Traveling while in eating disorder recovery requires courage, preparation, and self-compassion. By embracing flexibility, prioritizing self-care, and staying connected to your recovery values, you can create meaningful and joyful experiences on the road.

Recovery doesn’t mean avoiding challenges; it means learning to navigate them with grace and resilience. With these tips, you can step into your travels with confidence and embrace the freedom to experience life beyond the confines of disordered eating. Safe travels!

Want to learn more about all things eating disorder recovery? Check out these blogs:

Our Services:

Stark Therapy Group offers therapy for all types of eating disorders, including Anorexia, Binge Eating Disorder and Bulimia. We offer a 3-tiered family based support for teens in eating disorder recovery. We treat anxiety, depression and general mental health conditions. We offer 3-tiered family based support for teens with general mental health issues. We also offer couples therapy. We would love to help you on your mental health journey. Reach out today for a free consultation!

Reach out for a free consultation today!

Eating disorder therapists, Edie & Nicole are laughing while sitting on a green couch

Travel Tips while in Eating Disorder Recovery