From Setback to Comeback: Techniques for Managing Eating Disorder Relapses
Recovery from an eating disorder, whether it be anorexia, bulimia, binge eating disorder, or any other form, is a journey marked by growth and transformation. However, setbacks are a common part of the process. Relapses, though difficult, are a normal part of recovery and provide an opportunity to learn more about your triggers and vulnerabilities. As an eating disorder recovery coach, I’ve seen how effective coping strategies can empower individuals to navigate these challenging moments, regardless of their specific disorder. Here’s how you can manage setbacks and maintain your recovery momentum.
Understanding Relapse
A relapse is a return to harmful behaviors associated with an eating disorder, such as disordered eating, excessive exercise, or other compensatory actions, after a period of improvement. It’s not just about eating behaviors but can also involve the resurgence of negative thoughts, emotional struggles, or unhealthy coping mechanisms that impact your mental and physical well-being. Relapses signify a temporary setback in the recovery process, offering an opportunity to understand your triggers and refine your approach to healing. Rather than seeing it as a failure, it's important to view relapse as a chance to gain deeper insights into your vulnerabilities and strengthen your recovery strategies moving forward.
Recognize Early Warning Signs
Early recognition of relapse can stop it in its tracks. These signs might include:
Increased preoccupation with food, weight, or body image
Changes in eating patterns
Withdrawal from social activities or isolation
Heightened anxiety, stress, or depression
Skipping meals, over eating, or engaging in compensatory behaviors like excessive exercise
When you notice these signs, reach out for support and implement coping strategies immediately. Early intervention can reduce the severity and duration of relapse, with those seeking help promptly more likely to regain control over their recovery.
Revisit Your Reasons for Recovery
Every journey is personal, and revisiting your reasons for recovery can be a powerful tool, no matter your diagnosis. Whether you’re focusing on health, relationships, or achieving life goals, maintaining your recovery is essential. Self-motivation and a clear sense of purpose are key factors in long-term success. Keep a list of reasons why recovery matters to you, and remind yourself of them during challenging times.
Reach Out for Support
Recovery is not a solo endeavor. Having a strong support network—whether it includes friends, family, peer support groups, or professionals like therapists, coaches and dietitians—makes all the difference. Studies show that social support significantly reduces the risk of relapse across all eating disorders. Reaching out to others for guidance and encouragement can help you stay on track.
Practice Self-Compassion
Recovery is a marathon, not a sprint. Be kind to yourself when you stumble. Self-compassion is crucial, as it helps reduce the guilt and shame that often accompany relapses. Showing yourself patience and understanding is essential to moving forward. Remember: no one’s recovery journey is perfect and everyone has a different recovery journey.
Implement Healthy Coping Strategies
No matter the type of eating disorder, coping strategies are fundamental. Here are some helpful methods:
Mindfulness and Meditation: Practices that promote relaxation and present-moment awareness have been shown to reduce the severity of symptoms across various eating disorders.
Physical Activity: Engage in enjoyable, non-compulsive physical activities like walking, yoga, or dancing to boost mood and reduce anxiety.
Creative Outlets: Artistic expression can be a therapeutic release and helps manage emotional stressors.
Relaxation Techniques: Deep breathing exercises or progressive muscle relaxation are effective ways to reduce stress—a common relapse trigger.
Set Realistic Goals
Setting realistic, achievable goals keeps recovery progress steady. No matter how small your victories may seem—whether it’s eating a fear food or resisting the urge to engage in compensatory behaviors—each win is a step forward. Celebrate progress and remember that recovery is a journey.
Use Therapy Tools
Tools from therapy are invaluable in preventing relapse. Cognitive-behavioral therapy (CBT), emotion regulation techniques, and mindfulness exercises can all contribute to resilience. Consistently using these tools strengthens your ability to navigate challenges in your recovery, regardless of the specific behaviors you’ve struggled with.
Emergency Plan
Creating an emergency plan for difficult moments is essential for all individuals recovering from eating disorders. Having a list of emergency contacts and coping strategies can provide comfort and a sense of preparedness. A structured crisis plan can reduce the impact and duration of relapses.
Conclusion
Relapses are a normal part of recovery, but they don’t define you or your ability to heal. By recognizing early warning signs, practicing self-compassion, reaching out for support, and implementing healthy coping strategies, you can manage setbacks and continue moving forward on your path to wellness. Recovery is about progress, not perfection. Trust in your ability to overcome challenges and continue growing.
Remember, you are never alone. Use your recovery toolbox, seek support, and know that lasting recovery is possible—no matter the type of eating disorder you are overcoming.
References:
American Journal of Psychiatry. Postremission Predictors of Relapse in Women With Eating Disorders. Link
European Eating Disorders Review. Self-help and guided self-help for eating disorders. Link
Journal of Consulting and Clinical Psychology. The efficacy of cognitive-behavioral therapy for eating disorders: A systematic review and meta-analysis. Link
Eating Behaviors. Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review. Link
American Journal of Psychiatry. A comparison of group and individual cognitive-behavioral therapy for chronic bulimia nervosa. Link
The Lancet. Eating disorders: A review. Link