A Guide for Athletes Returning Home for Summer Break
As summer approaches, countless student-athletes are eagerly anticipating a break from the academic grind and the rigors of their sports schedules. For many, this time away from campus can bring a refreshing change of pace and opportunities for relaxation. However, for athletes experiencing eating disorders, summer can also pose challenges that require careful navigation. As a therapist for athletes with eating disorders, many of my clients have expressed anxiety with changes to their routines, workout schedules and meal schedules. As you prepare to return home, it’s crucial to prioritize your recovery journey to lay the groundwork for a successful upcoming college sports season. Here are some strategies to help you maintain your focus on recovery and well-being this summer.
Summer break is an excellent time to reflect on your recovery journey and set new, intentional goals. Consider what you want to achieve—emotionally, physically, and mentally. Think about specific aspects of your eating habits, training regimens, or coping strategies that you want to improve. Setting realistic and measurable goals will keep you motivated and focused. Remember to keep your goals aligned with your recovery priorities; it’s essential to prioritize overall health and wellness over performance metrics alone.
Returning home often means being surrounded by family and friends who care about you, but it can also bring pressure to conform to old habits or expectations. Unfortunately, I often hear about well-meaning loved ones making inappropriate comments on peoples’ body sizes and diet. Communicate openly with your loved ones about your recovery goals. Let them know how they can support you, whether by creating a positive food environment or providing a listening ear when you need to talk. Surrounding yourself with a support team who understand your journey can make a significant difference in your commitment to recovery.
Next, it’s essential to maintain a structured routine to support your recovery. It is especially important to establish regular meal times, as well as designated times for physical activity, relaxation, and self-care. Routines can provide stability, reduce anxiety, and help you build healthier habits. Eating meals around the same time every day will help your body develop hunger cues, which are an essential part of intuitive eating. It will also help your GI system regulate, and prevent any unexpected bathroom breaks. Work with a registered dietitian to develop a balanced meal plan that supports your energy needs without compromising your recovery goals. Remind yourself that food is not the enemy; it is a necessary part of reaching personal, academic and sports goals.
With summer free time, many athletes might feel compelled to ramp up their training. However, it’s crucial to recognize that exercise should be a tool for self-care rather than a means of punishment. Use time off to reevaluate your relationship with exercise. Find activities that you genuinely enjoy and that contribute to your mental and physical well-being. Embrace movement that celebrates your body rather than compels you to conform to a specific image or weight. Remember that rest and recovery are integral components of athletic training, too!
Your emotional and psychological support doesn't have to pause during your summer break. In fact, I’d highly encourage you to continue consistently utilizing your treatment team to stay on track. Tons of providers (myself included) offer virtual sessions, making it easier to continue the work over the summer months. Regular check-ins can keep you grounded and help you address any challenges or activators that arise while you're at home. Continue to engage in support groups or online communities focused on recovery—it can be empowering to connect with others who understand your journey.
As the summer progresses, start preparing for the upcoming college sports season, not only physically but also mentally. Visualize yourself successfully navigating challenges, fostering a positive mindset that emphasizes resilience, growth, and self-compassion. Understanding that your worth is not solely defined by your performance can liberate you from the pressure of perfection. Remember that recovery is a journey, not a destination.
As you head home for summer break, view this time as an opportunity to nurture both your recovery and your athletic prowess. By setting intentional goals, creating a supportive environment, establishing a routine, and prioritizing nourishment, you can create a holistic approach to your well-being. Remember that you are enough, just as you are, and your journey toward recovery is just as important as any athletic achievement. Enjoy the summer, and return to your sport with renewed strength and perspective. Embrace the journey—both on and off the field!