Recovery is different for everybody. Some days seem to go with the flow, and then some need a little more effort.
Maybe, you find yourself here reading this eating disorder relapse prevention guide thinking how to protect the progress you already made and truthfully, that in itself is something.
Knowing the spectrum of eating disorders can provide context as you navigate everything.
Preventing the relapse of eating disorder does not really mean secluding yourself.
It is rather getting to know yourself better—your own patterns and needs.
What Eating Disorder Relapse Looks Like
Sometimes, it just feels so clear when the symptoms of an ED come back—restrictive eating habits sneaking in, or that same feeling of the need to exert control over food.
Perhaps you see yourself declining dinner invitations, or hear your inner voice getting meaner.
Maybe you find yourself more out of touch with your body, or stuck in familiar circles of thoughts about food and weight.
Your awareness of these eating disorder relapse signs is already a form of protection.
The warning signs of eating disorder relapse include:
- Returning to food restriction or binge eating behaviors
- Repetitive thoughts regarding weight, calories or body image
- Food avoidance at social occasions
- Increased worries during mealtimes
- Withdrawal from support systems and treatment teams
Developing Your Eating Disorder Support System (Before You Need It)
The most sustainable practice in eating disorder relapse prevention does not only occur during crisis, but rather in day-to-day life.
Determine your own eating disorder triggers.
Life has a stirring effect. The way we feel in our body and about food can be affected by transitions, stress, one specific relationship or environment.
Your specific eating disorder triggers can be:
- Changes in routine or living situations
- Periods of high stress or emotional intensity
- Specific social dynamics or comments about appearance
- Seasonal changes or hormonal changes
- Being worn out or overwhelmed by life situations
Develop your eating disorder recovery plan.
A prepared eating disorder relapse prevention plan can bring a sense of stability without the strictness. This might look like:
- Having the contact details of your eating disorder treatment team nearby
- Having frequent contact with close individuals in your sobriety process
- Building up a set of constructive coping skills that make you feel centered
- Creating predictable patterns around meals and self-care routines
- Building in time for activities that support your mental health and recovery
Daily Practices That Can Help Prevent Eating Disorder Relapse
Eating disorder recovery often lives in the small, unremarkable moments. Eating breakfast even when you’re rushing. Pausing to notice how you’re feeling.
Choosing to reach out instead of withdrawing from your support network.
Some gentle eating disorder recovery practices that many people find helpful:
- Regular meals that feel nourishing rather than performative
- Brief moments of checking in with yourself throughout the day
- Curating your social media to support rather than trigger eating disorder thoughts
- Staying connected to people who understand your eating disorder recovery journey
- Listening to your body’s needs for rest and gentle movement
Eating disorder relapse prevention research has focused on the significance of mindful eating practices that are conducive to sustaining a healthy relationship with food and re-teaching individuals to respect the hunger and fullness signals of their body.
To get some help and resources, you can head over to ANAD (National Association of Anorexia Nervosa and Associated Disorders).
They can provide help lines and community support to people recovering.
Knowing When Professional Support Would Help Your Recovery
But when eating disorders are professionally treated by an expert, who is conversant with eating disorders, wonders can be done in preventing relapse.
And you need not wait till things are urgent.
Consider reaching out for eating disorder support when:
- You find yourself drifting out of positive relationships
- Food thoughts are occupying the usual mental space
- You find it difficult to stick to routines that tend to help you recover
- Stress is becoming more difficult to cope with using healthy methods
- You notice old eating disorder patterns of thinking becoming more familiar
Finding Your Own Way in Eating Disorder Recovery
Recovering from an eating disorder is a constant dialogue with yourself, which can be gentle and difficult at times.
The fact that you are reading this eating disorder relapse prevention guide means that you are already engaged in one of the most valuable skills: the ability to be mindful of your own experience with self-compassion.
It can only be your way, found by trial and by thought, aided by others who know about eating disorders, and helped by your own emerging wisdom about what you need to recover truly and permanently.
Your recovery process with an eating disorder is your journey, and shielding it is a self-love gesture that should be appreciated and encouraged.
Ruby Reflections Mental Health provides thoughtful, evidence-based mental health care and eating disorder recovery support.
How Ruby Reflections Can Support Your Eating Disorder Recovery:
- Thorugh Assessment and Also, Treatment Planning
- Evidence-Based Therapy Options
- Nutritional Counseling and Meal Planning
- Monitoring/Health Support
- Family Involvement and Education
- Stress Management and Coping Skills
- Body Positivity and Self-Acceptance Work
- Community Resources and Support Groups
- Workplace and Academic Accommodations
You can consider utilizing the assistance of our specialists when you feel you need additional ED recovery support as they are aware of how complex eating disorders might be.
Even small relapse prevention steps in the case of eating disorders are steps in the right direction.
Get Support Today
FAQs About Eating Disorder Relapse Prevention
What are the 5 rules of relapse prevention?
The five fundamental rules are:
- Know your triggers
- Keep your support system strong
- Make self-care a habit
- Adopt healthy coping skills
- Seek help at the first sign of warning
What is the 9 step relapse prevention plan?
A comprehensive plan includes:
- Identifying triggers
- Developing coping strategies
- Building support
- Creating emergency contacts
- Establishing routine check-ins
- Stress management
- Maintaining treatment compliance
- Monitoring warning signs
- Having a crisis intervention plan
What are the four main ideas in relapse prevention?
The four pillars are:
- Having an understanding of individual triggers and warning signs
- Building healthy coping skills
- Having and maintaining strong support systems
- Intervening early when things are not going well
How to prevent eating disorders?
Prevention is centered around:
- Body positivity
- Providing healthy coping mechanisms
- Addressing perfectionism
- Balanced eating patterns
- Reducing diet culture exposure
- Getting mental health issues addressed at the earliest
