Relapses and slips are common occurrences in eating disorder recovery. A slip or even full-blown relapse doesn’t mean that you have failed; recovery is a difficult, ongoing process that takes continual effort, persistence, and self-compassion. Below are tips on preventing eating disorder relapses or slips.
Utilize your support system
Call a friend, talk to a trusted family member, and/or see a therapist regularly. Sometimes we can’t do everything ourselves and need to rely on others for support and encouragement. Have a list of supportive allies readily available that you can refer to when you feel the urge to engage in ED behaviors or just need to talk.
If you need extra support, the NEDA Helpline is available Monday-Thursday from 9AM to 9PM ET, and Friday from 9AM to 5PM ET at 1- (800) 931-2237. For crisis situations, text “NEDA” to 741741 to be connected with a trained volunteer at Crisis Text Line.
Play the tape through
It might seem harmless if you skip just one meal, or binge once-in-awhile. However, keep in mind that sometimes engaging in just one behavior can lead to other behavior(s). When you have the urge to engage in a behavior, play the tape through. If you skip one meal, can you stop there? If you purge after a heavy meal, will this truly be the last time? These are important questions to ask yourself and can prevent a slip or relapse.
Use Positive Self-Talk
Find a phrase, affirmation, quote or even word that is comforting to you. In times of distress, repeat the phrase or word to yourself or out loud. It may help to write your phrase, affirmation, quote or word down and on display somewhere in your home.
Self-soothing and Grounding
There are many self-soothing and grounding techniques that you can use to comfort yourself in times of crisis. Some techniques include:
- Taking deep breaths: Close your eyes and begin breathing through your nose. Next, inhale for a count of two… hold the breath in for a count of one… exhale gently, counting out for four… Finish by holding the breath out for a count of one. Keep your breathing even and smooth.
- The 5-4-3-2-1 Grounding Method: If seated, make sure both feet are placed firmly on the ground. After you have positioned your feet, name 5 things you see around you. Next, name 4 things you can touch. Name 3 things you can hear. Name 2 things you can smell. Finally, name 1 thing you can taste.
- Rub your own arm: place the palms of your hand on your opposing arms. Next, slowly and gently rub your arms from top to bottom, then from bottom to top. Repeat as needed. You may feel silly doing this, but it often works!
The Three D’s: Delay, Distract, Decide
When all else fails, try this 3-step process:
- Delay the action. Wait 30 minutes before taking action.
- Distract yourself with a fun or relaxing activity. Keep a list of ideas handy so that you can easily find an activity that will help distract you from any urges you have. Some ideas include: crossword puzzles, watching movies, taking a walk around the block, reading a good book, listening to music, or knitting.
- Decide. Remind yourself of the advantages and disadvantages of the behavior in question by making a list of the pros and cons. Start a new list each time you complete the activity.
Forgive yourself
If you do relapse or slip or are simply struggling, practice self-compassion and forgive yourself. One step back does not mean that you have to go back to your old ways. Forgive yourself and move on.
*This information is not meant to replace therapy or medical care. If you or someone you know is suffering from an eating disorder, please seek the help of a professional.