Recovering from an eating disorder is no easy feat. It’s a challenge, but getting yourself into a position where you’re managing your condition effectively can be an incredible achievement.
You’ll develop strategies, routines and various methods to ensure you stay on track. However, binge eating disorder treatment isn’t always linear, and setbacks can happen. Therefore, it’s important to be proactive and ensure you stay connected to a healthy and balanced relationship with food and your body.
So, if you are living with a binge eating disorder and want to do everything you can to avoid relapse, here are five top tips that may help…
Know Your Triggers and Plan for Them
First and foremost, understanding what may lead you back to disordered patterns is so important. This way you can plan for them, as well as trying to avoid them. If you have received treatment, you’ll certainly have been through therapy to identify this; however, if you’re taking on the challenge alone, then understand what may lead you back to that.
Triggers can vary from person to person, but things like stress, certain social situations, seasonal shifts, body image struggles, and social media can all be factors.
Write down what your personal triggers are and develop coping strategies for each. That could be avoiding certain things, or it may be having more supportive people around you during difficult times. It’s all about developing a recovery toolkit that can help ground you when it gets tough.
Stick to a Structured Eating Routine
It might sound simple, but maintaining a regular pattern of eating, meals and snacks throughout the day is crucial in relapse prevention. Irregular eating can lead to physical and emotional vulnerabilities that make it easier for disordered thoughts and behaviours to creep back in.
Try to eat consistently, even when you’re busy or don’t feel like it. Fuel your body regularly and with variety, and be gentle with yourself on the days when your appetite feels off. Remember: nourishing your body is not just a physical act, but an emotional one too.
Stay Connected to Support
Whether it’s a therapist, dietitian, support group, or trusted friend, staying connected to someone who understands your journey can make a world of difference. You don’t have to be in crisis to benefit from support, regular check-ins can keep you accountable, grounded, and reminded that you’re not alone.
If you sense a wobble or feel yourself slipping into old patterns, don’t wait to reach out. Early intervention is key, and there’s no shame in needing a boost along the way.
Practice Body Neutrality and Self-Compassion
In a culture obsessed with body image, it can be incredibly hard to maintain a peaceful relationship with your own body. Instead of striving to love every part of yourself every day, try practising body neutrality, appreciating what your body does for you, rather than how it looks.
When difficult thoughts arise, respond with kindness. Would you speak to a friend the way you sometimes speak to yourself? Probably not. Learning to replace criticism with compassion is a slow but powerful shift that can reinforce your resilience against relapse.
Watch Out for Subtle Warning Signs
Relapse doesn’t always happen suddenly, it often starts with small, seemingly harmless changes. Skipping meals occasionally, obsessively reading food labels, avoiding social situations that involve food, or becoming overly fixated on exercise can all be early signs of slipping back into disordered thinking.
Keep an eye on your behaviours and thoughts. Are they aligned with recovery? Or are they starting to feel familiar in a way that’s uncomfortable? Journaling or talking regularly with someone you trust can help you spot and address these signs early.
