Occupational Balance on the Road

Guest Author: Abby Wagner, Doctoral Student in Occupational Therapy at Rockhurst University

As we enter the holiday season we know that routines will be disrupted, and many people will leave the comfort of home to travel and visit family or friends. This season can be fraught with anxiety and triggers for those who struggle with food or exercise, so we’re sharing some actionable tips to help you maintain your recovery and focus on fun and connection this holiday season.

How Occupational Therapy Can Support Eating Disorder Recovery

Occupational therapy (OT) is all about helping people participate in meaningful activities, called occupations, that make up their day-to-day life. These activities range from basic things such as eating, dressing, and self-care to things that bring joy and purpose such as work, hobbies, or social relationships.

In eating disorder recovery, OT doesn’t replace therapy or dietitian counseling. Rather, it complements them by focusing on practical and everyday skills that support well-being and confidence.

Eating and Moving Well When You’re Away from Routine

For individuals in eating disorder recovery, an OT can help bridge the gap between treatment and real life. When you’re on vacation and your usual routine goes out the door, OT skills like adapting routines, practicing flexibility, and staying connected to your values can help you feel confident and supported.

What is Occupational Balance and Why Does it Matter on Vacation?

In the profession of OT, the term occupational balance means finding harmony among the things you do that support your physical, mental, and emotional health. Balance isn’t about squeezing everything in or following strict rules. Instead, balance is about getting enough of what nourishes you.

On vacation, balance may look like taking a morning walk to explore your destination instead of going to the gym, enjoying a local dish you’ve never tried, or setting aside downtime even on a busy sightseeing or excursion day. Balance can take many forms and can allow you to experience your trip more fully and without guilt.

Practical Tips for Managing Food and Exercise on Vacation

Plan lightly without overplanning: It’s helpful to know a few options ahead of time, like nearby restaurants or grocery stores, so you don’t feel stressed when hunger hits. Avoid creating a rigid schedule for every meal or workout, because too much structure can make you feel pressured and make it harder to enjoy the moment. 

Pack comfort items: Bring a few small things that help you feel safe and calm. This may be a journal, reusable water, or a couple balanced snacks. Having these items available makes it easier to navigate unpredictable situations without anxiety. 

Reframe movement as enjoyment, not obligation: Instead of thinking about workouts as exercise you “must” do, focus on activities that feel fun or meaningful. This may be walking to explore a new city, swimming at a nearby lake or ocean, or dancing at a local festival.

Practice self-compassion: Vacations can disrupt normal routines, and that’s okay! If a meal feels challenging or you skip a planned activity, remind yourself that one day doesn’t undo your recovery progress. Treat yourself with patience and understanding!

Keep a simple grounding routine: Even short daily rituals can help you feel centered and calm on vacation. This could be a five minute stretch, journaling, or listening to a favorite song each morning. 

Lean on your support system: Share your needs or concerns with a travel companion or someone you trust. Check in with a therapy, dietitian, or supportive friend via text, email, or call to help manage stress and reinforce your coping strategies when challenges come up.

A Gentle Reminder

Vacations are meant to be joyful, restorative, and full of memories. Occupational balance isn’t about perfection, but rather learning to trust yourself to adapt to new circumstances.

Give yourself permission to enjoy little moments, try new things, and know that your healthy routines will be waiting for you when you return home!