Self-Care Strategies for Recovery from Anorexia and Binge Eating
The process of maintaining recovery from anorexia or binge eating disorder requires keeping up with self-care. It’s very important to make sure you prioritize your well-being using different skills than the eating disorder. In this article, I’ll share self-care strategies that can support and empower you along the way. Recovery isn't just about stopping old behaviors—it's about creating a compassionate relationship with yourself, addressing emotional and psychological needs, and building a supportive environment. Whether you're at the beginning of your recovery or seeking new ways to maintain your progress, these self-care tips are designed to help you nurture both your body and mind with kindness and patience.
What is self-care?
Self-care refers to the practice of taking deliberate actions to maintain and improve one's physical, emotional, and mental well-being. It involves making choices that support overall health and happiness, allowing individuals to better manage stress, prevent burnout, and maintain a balanced life. Effective self-care addresses all aspects of your authentic Self (i.e. the essence of who you are without food rules, body image woes, or social pressures that keep you from being your most genuine self). Let’s look at each of these areas and I’ll share some specific strategies.
What are effective self-care strategies for eating disorder recovery?
Social self-care
While eating disorders like anorexia or binge eating disorder rely on isolation and shame, your recovery is going to need to include social support. Your social self includes friends, family, romance, love, nature, community, and even your treatment team. Here are my recommendations for supporting this aspect of yourself.
Eat with a buddy to keep you accountable with meals
Plan for a distracting activity with a friend or loved one to support managing feelings of discomfort or emotional distress after eating (especially if you’ve had a challenge with food)
Call a friend
Talk about your feelings with a loved one, support group, or therapist
Cuddle with a pet
Physical self-care
Physical self-care doesn’t just include food and exercise. It can include things I’d call “boring self-care” like check-ups and adequate sleep. Here are my top tips for making sure you take care of your physical self.
Work with a Health At Every Size Nutritionist
Take your medications as prescribed
Scheduling and going to regular check-ups with your doctor, dentist, etc.
Eat according to your meal plan to maintain adequacy and consistency of nourishment
Rest - your body is doing a lot of healing you might not be able to see on the surface
Joyful movement - take part in a movement that you used to like to do as a kid that has nothing to do with how your eating disorder or diet culture wants you to move
Massage or bodywork such as a float tank, craniosacral therapy, or gentle stretching
Creative self-care
Your creative Self includes your thinking, emotions, sense of control, work, and play. This part of the self is the one we work on most in therapy. The creative Self is really helpful for maintaining recovery. It can help us get unstuck from self-doubt, spiraling thoughts, negative emotions, and old eating disorder patterns. Here are some ways to nurture the creative Self.
Paint or draw using colors that express your emotions right now
Journal your thoughts and feelings
Write an unsent letter to a person or part of self that you’re feeling negatively towards
Sing a song
Make a playlist of music that either expresses the feelings you’re having or can help cheer you up
Go into nature and make a bouquet for yourself
Listen to stories about recovery and follow up with your own list of “wins” in recovery or things you’d like to try based on inspiration from others’ experiences
Coping self-care
This part includes leisure, stress management, and fostering a positive sense of self-worth. From what I’ve seen, the coping Self is the one most glamorized on social media with big, fancy trips or spa time. But coping doesn’t have to be expensive, time-consuming, or TikTok worthy; it just has to work for you. Here are some ideas for your coping Self.
Take a bath (if you want to get fancy, use Epsom salts, essential oils or light a candle)
Limit time on social media
Use time blocks or the Pomodoro method to get work done but not overdo it
Use your PTO if you have it - do a staycation at home or go somewhere to decompress
Set boundaries with others - it’s ok to say no if it means keeping your recovery a priority!
Do some restorative yoga if you’re feeling tired but have trouble napping
Essential self-care
Your essential Self is all about who you are at a deeper level. It includes things like spirituality, gender identity, sexuality, cultural identity, values and beliefs. This is YOU unedited by social conditioning. A lot of folks in anorexia or binge eating recovery tell me that they don’t know who they are. The eating disorder served to either keep them from (sometimes painful) truths about themselves or others OR served as a distraction from the chaos around them. As you embark on your recovery, it’s important to allow time to explore your essential Self. Here are some ways to do that.
Explore spiritual beliefs that are important to you (this may also include rejecting spiritual beliefs or experiences that have been harmful)
Connect with communities that celebrate your gender, culture, and uniqueness
Do inner child work to heal parts of self that may have been hurt or ignored growing up
Mindfulness - notice your reactions to your inside and outside world
Start to notice the people, places, and things that make you feel good and engage with them more often
Engage in positive self-talk
How can mindfulness help in recovering from anorexia and binge eating?
Mindfulness helps address each of the parts of the self above. It can be a valuable tool in the recovery from anorexia and binge eating disorder by fostering a healthier relationship with food, body image, and emotions. It involves being present and fully engaged in the moment, without judgment. Here are many ways mindfulness can aid in the recovery process:
Identifying triggers
Non-judgmental observation
Listening to hunger and fullness cues
Pausing before acting
Handling negative emotions
Building emotional resilience
Body awareness and compassion
Reducing negative self-talk
Self-Kindness
Understanding shared humanity
What are the benefits of journaling for eating disorder recovery?
Similar to mindfulness, journaling helps folks pause and notice thoughts and feelings. Journaling provides a safe space to explore and express feelings that might be difficult to verbalize. This can be especially helpful for processing complex emotions like shame, guilt, anger, or sadness. Writing about emotions and experiences can reduce stress and anxiety, offering a healthy outlet for expressing difficult feelings.
By regularly journaling, individuals can identify patterns in their thoughts, behaviors, and triggers. This awareness can help in understanding the underlying issues contributing to the eating disorder. Keeping a journal allows individuals to track their progress over time, noting improvements and setbacks. This can be motivating and provide a sense of accomplishment.
Writing about thoughts and feelings helps deepen self-awareness, allowing individuals to understand themselves better. This self-awareness is crucial for making positive changes. Journaling can include exercises that promote self-compassion, such as writing letters to oneself or listing positive affirmations. This practice can counteract the self-criticism often associated with eating disorders.
How can I practice self-compassion during my recovery process?
Practicing self-compassion during recovery from an eating disorder involves treating yourself with kindness, understanding, and patience, especially in difficult moments. As I shared above, journaling is a great way to get started on self-compassion. You can begin by writing thoughts and feelings. Notice and acknowledge your emotions without judgment. Understand that it's okay to feel a range of emotions, including sadness, frustration, or fear.
Some other ways to practice self-compassion include gentle self-talk and reminding yourself you’re human. Replace self-critical thoughts with gentle, encouraging ones. Speak to yourself as you would to a friend facing similar challenges. For example, instead of saying, "I'm a failure," try, "I'm struggling right now, and that's okay." Remember that everyone struggles and experiences setbacks. You're not alone in facing challenges, and it's part of being human to have difficulties.
As you practice self-compassion, set realistic expectations for your recovery. Be patient with yourself and accept that progress may come in small steps. Acknowledge and celebrate even small achievements in your recovery. Recognizing your progress, no matter how minor, reinforces positive behavior and boosts self-esteem.
What should I do if I need help with self-care in recovery?
If you need help with self-care in anorexia or binge eating recovery, the first and most important step is to reach out for professional support. Consider speaking with a healthcare provider, such as a primary care doctor, psychiatrist, or therapist who specializes in eating disorders. They can help you stay accountable to your recovery goals and practice self-care. Additionally, joining support groups, either in person or online, can provide valuable peer support and reduce feelings of isolation. It's also helpful to communicate with trusted friends and family members who can offer encouragement and understanding. Remember, seeking help is a sign of strength, and professional support can be crucial in navigating the path to recovery.
Self-care is a vital component of recovery from anorexia and binge eating disorder. By prioritizing your well-being through balanced nutrition, emotional support, mindfulness, and compassionate self-reflection, you can foster a healthier relationship with your body and food. Remember, recovery is not a linear journey but a series of steps that build towards lasting change. Be patient with yourself, celebrate your progress, and seek support when needed. Embracing self-care is a powerful act of self-love and a crucial part of your healing journey. You deserve to nurture yourself with kindness and compassion, every step of the way.
Prioritize your self-care in eating disorder recovery today
If you are working on maintaining your anorexia or binge eating recovery and want more support for self-care, feel free to reach out and set up a discovery call. You don’t have to work on these skills all by yourself. I would love to help you be free from your eating disorder for good.
Explore my blogs for more information and insights on anorexia and binge eating recovery.
Together, we can create a supportive and nurturing environment that empowers you and your journey to recovery.
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At Counselor Kate, my goal is to provide compassionate support to help individuals process and release trauma stored in the body with trauma and somatic therapy. Rediscover a harmonious relationship between food and your body through my intuitive eating services!