Guest blog by: Katie Jay, MSW; Certified Wellness Coach Summer has a way of unraveling routines. Between travel, social plans, and long, unstructured days, even the most well-intentioned self-care habits can quietly slip away. For those living life after bariatric surgery, the challenge goes far beyond food choices. It’s about staying anchored mentally, emotionally, and socially—in your relationships with others, but also with yourself—when life pulls you in a dozen directions. So, let’s explore the inner resources and practices you can rely on to stay true to a bariatric lifestyle that honors your desire to be free from the burdens of obesity while also enjoying the season without feeling deprived or guilty. Why Summer Feels So Disruptive to Your Routine Summer arrives with ice cream and popsicles, spontaneity, breaks in routines, and new to-do lists—all expecting you to adjust on the fly. But life after bariatric surgery calls for more than flexibility. It requires a different kind of self-care, one rooted in inner stability, even when everything around you is in flux. Your summer tools for success include: A compassionate self-view Emotional awareness Adaptable rituals Intentional boundaries Each of these allows you to care for yourself, even when your external world shifts into summer-vacation mode. Compassionate Self-View The most important tool in your summer toolkit is self-compassion. When you head out on summer vacation after bariatric surgery, it’s natural to think about food, your weight, and how you’ll manage. You might feel excited about the eating and drinking opportunities, whether you admit it or not. You may worry about falling into old habits or feel determined to stay in control. Whatever your attitude—whether you’re rigidly self-controlling, throwing caution to the wind, or trying your best while struggling—watch out for self-judgment. It often lurks beneath the surface like Jaws, ready to bite. When faced with a challenging eating opportunity, practice nonjudgment. Tell yourself, “I’m going to do the best I can,” and then do that. Remember, our best isn’t always perfect. What matters is your commitment to get back up when you stumble, again and again, if necessary. It gets easier with practice. Emotional Awareness Emotions are clues, if you pay attention to what they’re telling you. Strong feelings create tension. If you’re like most of us, you’ll feel the tension but avoid acknowledging the emotion, and food often becomes the fallback. When you notice that emotional tension, pause and ask yourself: Am I frustrated? Angry? Tired? Excited? Lonely? Name it. Then, choose a new way to respond: Take a few long, deep breaths Listen to uplifting music Text a bariatric friend Get your toes in the sand Do something that soothes you without involving food And if you do eat in a way that disappoints you, return to self-compassion. Kindness and forgiveness make it more likely you’ll do better next time. Adaptable Rituals No matter where you go or what you’re doing, bring your rituals with you. If you always have peppermint tea before bed, bring it along. If you’re attending a dinner party, consider bringing 85% dark chocolate as your dessert option—it’s rich enough to satisfy and difficult to overeat. Fresh fruit or a small portion of nuts could work too. Give yourself permission to experiment and find your personal “sweet spot” where you don’t feel deprived but also don’t feel out of control. Intentional Boundaries One of the primary traits of people who have had weight loss surgery is putting other people’s needs before their own. But it’s okay to put yourself first—especially if the alternative is weight regain and misery. Quietly remind yourself: If helping them is hurting me, it’s not okay. Keep in mind that boundaries require creativity and practice. I’m not kidding. Do a role-play with a friend who understands. Even if you end up laughing through it, you’ll be building valuable self-support muscles. You can also experiment with different ways to set limits. If someone offers you something you’d rather not be tempted by, gently motion with your hand to stop them. Silent boundaries can work where verbal “no”s sometimes fall short. You could simply say you’re full. Or ask for half a serving, take a bite of someone else’s, or even accept the food, then sprinkle pepper on it the moment you realize you’ve had enough. You’ll know you’ve had enough if you practice savoring your food and notice when the taste begins to diminish. That’s your cue to add the pepper or ask for your plate to be cleared. Your Summer, Your Toolkit Everyone’s summer toolkit will look a little different. Experimenting with what works for you will bring lasting rewards over time. It will help you better understand yourself, maintain or create new rituals, build self-trust, and feel prepared for whatever comes your way.