A celebration of independence from ED! 

Here are ten tips to make sure the Fourth of July is a step forward in your recovery. 

CHOOSE A BUDDY.

Support. Support. Support. Find a friend or family member you can trust in for the day to help you make it through the Fourth. Use them as a shoulder to lean on if/when you find yourself struggling through the activities at hand. Confide in your support person before the day and talk through your concerns. This is the perfect person to help you create a plan - someone who knows you are in recovery and is willing to help build you up.

Make a plan.

Much of the stress surrounding holidays can be fear of the unknown. Come together with your support person and create a plan for the holiday.

What is on the agenda? When will you be eating? Who will be there?

Especially during recovery, it can be a useful practice to focus on the positive possibilities that can arise out of the unknown. But on holidays, stress can arise from lots of different scenarios, and it's probably best to plan ahead and have as much about the day figured out as possible. Discuss any worries about the day with your support person, and work together to think through the best solutions. If you'll be at an event or with a gropu of people you might not feel comfortable with, make an exit plan and discuss the best way to cope with any triggers.

Find ways to create distractions.

There can be so much going on on the Fourth, you might not think about what you might like to do that day. You likely know what might be triggering and worrisome to you, so think of ways to take your mind off those things if possible.  If you’ll with friends or family, suggest a game you enjoy. It can be an outdoor activity, like volleyball, catch, or giant Jenga! Or bring a few boardgames you enjoy to the celebration. Do what you can to keep yourself from the people and things that will stress you out the most.

Give yourself breaks.

Holidays can always potentially be long and exhausting. July 4th is no different. Not only because it will be full of activities and, most likely, sun and heat, but because it can use lots of mental energy to take care of yourself. Be prepared to give yourself a break here and there throughout the day. Grab a snack or a drink and sit down to enjoy the moment - alone if you need to. So often, we forget to really live in the moment. Let this be the opportunity to sit

Wear something comfortable.

Summer clothing can be triggering to a person in recovery. It's often more revealing that fall and winter clothing, and can be made of fabrics that cling or grab to the body. However, we all have that comfy shirt or pair of shorts/pants that we feel least self-conscious in. Wear that. Wear what is most comfortable to YOU! Who cares if it's not red, white, and blue?! Your outfit should be the least of your worries. If you’re having trouble deciding what to wear, ask your support person to help you out. 

Be flexible.

After putting together a plan that feels comfortable and doable to you, be aware that sometimes plans change. Sometimes things don’t work out as they’re supposed to. Stay flexible. Remember that small, unexpected changes don't have to dictate the rest of your day. A change in plans can be an amazing challenge to conquer as part of your recovery. Talk it through with your support person. That’s what they are there for!

Pay attention to how you’re feeling.

Being self-aware on this day is a great way to practice taking care of yourself. Ask yourself how you are feeling. Are you tired/hungry/thirsty? Do you need a break to yourself? Listen to your body and your emotions, and take act accordingly. Take care of yourself. 

Take control.

As we all know, eating disorders can have a lot to do with control. Instead of letting a need to control food and eating conquer your day, imagine how you do want your Fourth to go and work on that. Rather than focusing on the stress of the food, focus on the people and relationships surrounding you. 

Acknowledge your stress.

This goes along with paying attention to how you feel. Part of recovery is acknowledging there is stress and there is a struggle... oftentimes especially during holidays. Stress and struggle are not signs of weakness, nor do they have to throw you into a shut-down. 

Have fun!

Most importantly, add sparkle to your Fourth of July in whatever way nourishes you the most. Have fun and don't invite ED to your party!