How to manage eating disorder recovery while on holiday

Holidays can be a time of rest and fun but for those recovering from - or living with - an eating disorder, they can also be challenging and bring added stress, uncertainty, and disruption to routines. Whether you’re traveling abroad or having a holiday within the UK, it's possible to protect your recovery while still enjoying your time away.

This page offers tips on to help you prepare for your holiday if you’re struggling with an eating disorder.

Think about self-care

• Pack what brings you comfort such as your favourite book, clothes, stuffed toy, and relaxation activities like crochet.
• Take tools that you use in your recovery: Bring along journals, affirmations, recovery books, or grounding tools like a favourite scent ... etc.
• Think about and celebrate non-food aspects of the holiday: Focus on scenery, connection, music, culture, or quiet moments.
• Remember to rest: You’ll likely be exerting more energy than you do at home or work. Remember to prioritise downtime and sleep. Think about how your meal plan will work around your activity levels – try and stick to your meal plan (if you have one) while allowing for flexibility.
• Set realistic expectations: Holidays won’t be perfect, and that’s okay. Give yourself permission to experience mixed emotions.
• Be kind to yourself:  Recovery is not linear, and you may experience setbacks.

Your support network

• Travel with someone who can support you. Contact our Helpline before you travel if you want to talk through any worries you may have.
• Stay connected: Keep in touch with a trusted person—whether a friend, sponsor, or therapist—especially when feeling triggered.
• Talk to your treatment team: Discuss your travel plans with them. They can help you build a strategy for meals and talk about coping mechanisms.

Looking after yourself while you’re on holiday

• Stay hydrated. Airplanes have low humidity which can cause dehydration – not to mention if you’re going to a hot country.
• Bring a water bottle with you to make sure you always have access to a drink while out and about.
• If you’re travelling abroad...Apply for a free UK Global Health Insurance card to access healthcare in the European country you’re visiting. This is on top of your regular travel insurance.
• IRemember, different things will work for different people. The most important thing is to prioritise your wellbeing and do what feels right for you.se moments, such as stepping away, using deep breathing, or texting a support person.

If you have ARFID...

• Research the restaurants you’re planning on visiting so you know what to food and dining etiquette to expect.
• Look up what supermarkets or food options there will be near you, so you can plan what meals you want to make.

Remember, different things will work for different people. The most important thing is to prioritise your wellbeing and do what feels right for you.