Coping with change during eating disorder recovery (and, well, always) can be an extremely difficult task. It happens time and time again where our clients are re-telling how they have noticed an intense increase in intrusive thoughts or behaviors. When we get into the nitty gritty of what is going on typically some sort of change or transition is at the root of it.
why is coping with change so hard?
Humans do not like to feel uncomfortable. Because, well, it's not comfortable! Eating disorder behaviors typically develop, initially, to help you be able to process, understand or deal with difficult emotions or situations that have happened. Simply put: eating disorders normally have a reason for presenting themselves.
We understand that eating disorder behaviors are maladaptive and dangerous. However, it is important to recognize the purpose that they serve and some contributing factors as to why you may return to them when times get tough. Ultimately, your brain wants you to be okay. So, when coping with change it may revert back to the easiest, fastest way it knows how - typically through ED behaviors. (Side note - eating disorders are incredibly complex, individual and nuanced. While this desire or drive to meet your need to feel in control or more comfortable, it may not be the only contributing factor).
You may be thinking, "Okay, that makes sense but why transitions?!" Honestly, transitions and change are some of the most uncomfortable times. When things are new they can often times feel scary or out of control. Insert: an increase in disordered thoughts or behavior urges to help you be able to manage or exert control onto a situation.
When coping with change, we understand that our brains are really just trying to take care of us the best way they know how it can become a little easier to set ourselves up with more productive ways to manage difficult emotions when they arise.
coping with change in eating disorder recovery
Talk it out
When in recovery, talking through how change impacts your relationship with eating and your body can be extremely therapeutic.
Everyone has a different story, and we truly cannot make effective change without understanding the "why" behind it for ourselves.
Starting with talk therapy with an eating disorder specialized or informed provider can help you identify key factors about yourself and why the eating disorder presents itself during transitional times. This awareness can be a first step towards being able to effectively cope with change without the eating disorder.
practice connecting with yourself
When you are working on coping with change, the eating disorder likes to pull you *out* of your body. You start relying on it's rules and regulations to understand what it believes your body needs.
When working towards recovery and a more positive relationship with food and your body, it can be helpful to find ways to connect with your body.
This can look like: grounding exercises, breathing, gentle movement, meditation. While these practices can feel uncomfortable to start, the more you consistently integrate them into your life, the more comfortable they become.
Talk with your treatment team about how you can work towards connective practices in your daily life.
find what other skills work for you
At the end of the day, as mentioned above, eating disorder behaviors were initially put into place as self care tools. Your body and mind was doing the best it could with the resources it had available.
As we think about sustainable, effective behavior change and moving away from using the eating disorder as your go-to tool, knowing alternative behaviors to use is a critical factor.
To do this, you can ask yourself - what are my core values as a person separate from the eating disorder? And, what are activities that more align with my true values? This could be: writing, singing, painting, spending time in nature, skincare - you name it!
These could also include some of the behaviors above such as: therapy, breathing, meditation, grounding, etc.
Ideally, you would work to find things that provide you with a sense of calm and comfort! We recommend writing down your skills or having them somewhere easily accessible so you can remember them in moments of heightened emotions.
identify necessary boundaries
This is another biggie! Naturally, when you are coping with change your schedule or needs may shift. It may be an opportune time to check in on your boundaries.
Remember, boundaries are something that you will not engage in or do. Some examples can be:
- I will not engage in negative body talk
- I will not go to bed past 7 PM
- I will only stay out for 1 hour
Understanding your triggering factors during transition times can be helpful in identifying what boundaries you will need to hold for yourself. If you need support with this, check in with your team!
check in on your sleep schedule
Take this time to catch up on much needed ZzZs either by going to bed earlier, sleeping in later, or both if you’re able to. Sleep is really the best form of rest of recovery for our bodies, yet something we often don’t get enough of. Speaking of boundaries (see above), holding the line for yourself with understanding how much sleep you personally need and what feels the best is so important!
Not only can sleep reduce stress and improve mood and energy, but it can also boost the immune system which can be helpful in times of uncertainty and stress. Use this time to slow down and experience the many many benefits of getting enough sleep.
eating regular meals and snacks
Though your daily routine shifts when coping with change, your body still requires meals and snacks each day in order to provide you with the energy and nutrients to function at its best. Without adequate nourishment you will likely feel increasingly run down or even more stressed out in uncertain times.
Fueling your body with satisfying meals and snacks is one of the best ways to take care of you! Give yourself full permission to eat and nourish yourself, even in times of uncertainty.
With times of change and uncertainty, sometimes we can experience a decrease in body attunement and connection to hunger cues. Check out our blog here if you're noticing that you can't rely on your hunger cues for consistent fueling.
how can nourishrx support me?
Here at NourishRX, we understand that coping with change in eating disorder recovery is extremely difficult. It can also feel like a daunting task to make sure you're getting accurate nutrition information amidst a sea of diet culture-infused nonsense. Working with a virtual nutritionist can help make this task a little easier. To help you feel supported and informed, virtual nutritionists can provide one-on-one guidance to ensure you reach your health goals.
If you're interested in working with us:
- Book an Appointment
- Learn More About Us
- Find the Right Resources for You!
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