The Healing Power of Travel on Body Image

Alicia Cook has battled with her body image for over 20 years. Now 37, she remembers her teenage years wishing she could just disappear. "Though I've learned to appreciate and even love my body for its abilities, it's still a constant thought," Cook shares. "There are days when I feel good about myself and days when I don’t, especially when I look in the mirror."

The pressure can intensify, especially while traveling. The absence of a routine, social events focused around food, beach days in swimsuits, and the societal expectation of achieving a 'vacation body' can transform the joy of traveling into a source of anxiety for some.

Cook mentions she has developed strategies to manage her body image issues at home, such as avoiding alcohol and embracing routine. Yet, nurturing a positive self-image while traveling demands diligent effort.

"I don't morph into someone entirely different just because I'm on holiday," she explains. "I won't indulge in dessert every evening, even if my companions do. I make an effort to schedule trips during certain phases of my cycle, knowing that the week before my period, my body image plummets and I feel bloated. I realize this may sound odd, but I’m being open because I know I’m not alone in this struggle."

Over half of Americans report feeling pressured to conform to a specific body type, as highlighted by a 2021 body image study from YouGov, an international research and analytics firm. According to the findings, 76 percent of Americans believe women face more pressure than men regarding their appearance, with women almost twice as likely as men to label themselves as overweight, as indicated by the same study.

Traveling can be particularly triggering for those with body image concerns, notes Kristine Luce, a psychologist and co-director of the adult eating disorder program at Stanford University School of Medicine.

"Some travelers tend to overthink and excessively plan due to the unpredictability surrounding food options and exercise availability," she explains. "Conversely, some individuals adopt an eating pattern typical of chronic restrictive dieters, using vacation as an excuse to let go of all dietary restrictions."

Nicole, who prefers to remain anonymous for privacy reasons, shares that she constantly considers her exercise options before traveling. "I always ask myself: 'Where will I be? What's the schedule like? Is there a gym available?'" says the 36-year-old bakery owner, who developed body image issues after 25 years as a competitive dancer. "Whenever I travel, I end up eating more and feel bloated and guilty. Day one is usually fine, but by day two and especially day three, anxiety sets in as I feel like I’m straying too far from my routine."

Nicole expresses that social media complicates her travel experiences further. "Many of my trips have been overshadowed by the pressure to appear a certain way in photos that will be shared online forever," she states. "This has definitely influenced my eating choices. I often wonder how my trips would have felt without the existence of cameras and social media."

Numerous studies indicate a negative relationship between social media usage and body image. When the emphasis is more on documenting a trip rather than savoring the experience, individuals are at a heightened risk of feeling dissatisfied with their appearance. According to Luce, reflecting on the purpose of their trip and their desired takeaways can help travelers refocus if body image concerns overshadow their enjoyment and memories. "It's important to remember that feelings of fullness, heaviness, or bloating are not visible to others," she states.

During a trip, Luce encourages travelers to “embrace the aromas, textures, colors, and flavors of local foods while tuning into their body’s signals.” By staying present, she notes, vacationers can achieve a “more immersive experience.”

A 2017 study revealed that spending increased time in nature can enhance a person's self-esteem and foster a more positive body image. Additionally, research indicates that shifting focus from appearance to abilities—such as surfing, hiking, fishing, or climbing—can significantly boost self-image.

This was certainly true for Jennifer Hepton, who shares that even the anticipation of a trip helps her manage her mental health more effectively. At 50 years old, she recounts her struggles with body image and dissociation stemming from years of infertility and the loss of her stillborn daughter. However, she ultimately found that traveling helped her "awaken a new sense of self."

“I came to understand that indulging occasionally is perfectly fine, and what truly matters is the joy and deeper connections forged through travel,” she explains. “Upon returning home, I concentrate on living intentionally and reflecting on my overall health and well-being throughout the year.”

This is why Claire Mysko, the author of Does This Pregnancy Make Me Look Fat?, believes that traveling can ultimately enhance one’s body image. “By learning to embrace the discomfort of stepping outside our routines, we can navigate through those waves of anxiety to discover some truly joyful experiences,” Mysko states. “Just as low self-esteem can harm body image, cultivating resilience can yield positive outcomes.”