How to create an eating disorder relapse prevention plan
If you’re in the Northern Hemisphere, leaves and the air temperature might not be the only things that are falling. You also may feel the ever-so-subtle slip into diet culture’s season of contradictory messaging.
When this time of year rolls around, we’re pummeled with marketing for candies, sweets, and big turkey dinners. However, immediately after these holidays, the weight loss ads begin and don’t stop till springtime. It’s an annual cycle that usually produces a bunch of sad, tired, and overspent consumers, with the promise of a new miracle diet as their only savior.
For those of us in eating disorder recovery, we might be more attuned to this yearly capitalistic ritual that preys on the excess-minded among us. Even if we’re tapped into this tradition and are keenly aware of its effects, we still benefit from having a plan in place to deal with the season.
In this post, I’ll review:
the importance of having an eating disorder relapse prevention plan,
components to include as you build your own plan, and
how to ensure you have the support you need this holiday season and beyond.
The importance of an eating disorder relapse prevention plan
Relapses in eating disorder recovery are extremely common and almost universally inevitable. We might be heading in a good direction in recovery when suddenly, we trip. This can occur due to some sort of imbalance in life or for no reason at all.
When this happens, it does not mean everything you’ve done in recovery up to that point has been a waste. All is not lost. You can find your footing again.
An eating disorder relapse prevention plan is a tool to help you find balance when you’re knocked off your recovery beam. The purpose of such a plan is to remind you of coping strategies you can use to work yourself out of the relapse.
Having a plan in place can help assuage some of the anxiety you may be feeling heading into this season.
Why might someone relapse this time of year?
The final three months of the year can be tricky—our schedules are interrupted by more social gatherings and expectations to be with family; we might be lucky to have time away from work yet are unsure how to fill this time; and food is the cornerstone of seasonal events. When you add relational and travel stressors, darker days with less sunlight, and cold temps that make it less comfortable to spend time outside, it’s the perfect recipe for instability.
And when things get unstable, our eating disorder is ready and willing to take the reins, assuring us it will help us get back in control, but in all the wrong ways.
What are the warning signs of eating disorder relapse?
Just like every eating disorder is different, so are relapses. They can be precipitated by an innumerable amount of triggers that are too many to list here. But signs you might be headed for an eating disorder relapse can include some of the following:
increased anxiety and obsessive thoughts about food and weight
engaging in secretive behaviors with food and exercise
overwhelming shame and guilt after eating
sleep issues
isolating yourself from loved ones and social situations involving food
This is by no means an exhaustive list of eating disorder relapse signs. However, if you feel your symptoms start to get worse, it may be something to pay closer attention to.
What might an eating disorder relapse prevention plan look like?
In the same way relapse warning signs will differ greatly depending on the individual, relapse plans will benefit from being tailored to your specific triggers, coping mechanisms, and support availability.
The following three components can help you get started in building a basic eating disorder relapse prevention plan.
1. Trigger identification
In this first section, think about what might trigger you to engage in disordered behaviors. Write them down. Your plan can be a working document, allowing for changes over time—after a relapse, for example, you can write down any new triggers that might lead you to a relapse in the future.
You also might want to include in this section a list of warning signs (like those mentioned in the previous section) so that you can recognize when disordered behaviors are sneaking in.
2. Coping strategies
Create a list of ways you can work through your thoughts and feelings if and when a relapse seems imminent. This might include meditating, journaling, breathwork, or engaging in some kind of creative activity. If your recovery allows for it, you might take a nature walk or do some light yoga.
Want to write but not sure how to get started? See the bottom of this page to learn how to join the upcoming “12 Days of Writing Prompts,” hosted by yours truly on Instagram. ✏️
Self-care has become a bastardized buzzword, but there’s merit to this concept and its effect on our mental health. Doing things for ourselves—like preparing a meal, taking a bath, or cleaning up our living space—reminds us that we can trust ourselves and our bodies.
3. Support system
In this section, make a list of people you can contact if you feel like you’re on the verge of a relapse. This might be your therapist, psychiatrist, or other medical professional, or it might be a loved one who’s aware of your disorder and can be supportive when you need it.
If you're having trouble thinking of people to add to this list, see the Resources page, NEDA’s website, or the Eating Recovery Center’s virtual support groups and either bookmark them or write them down in case you need them later.
Executing an eating disorder relapse prevention plan
Having a plan in place is step one—when it comes time to execute the plan, the work begins.
Share your plan with your treatment team so they can help keep you accountable in case you need to use it. If you feel comfortable enough, be prepared to communicate your plan with loved ones, especially if part of your plan involves setting boundaries to avoid potential triggers.
If you no longer use a meal plan, you may want to consider returning to this practice to ensure you’re getting your nutritional needs met during this uncertain time.
All of this may feel extremely uncomfortable, but by having a plan and sticking to it when you’re struggling, you’ll be able to get your recovery back on track.
Post-holiday eating disorder recovery plan
The period after the holidays can be just as jarring as the holiday season itself—suddenly everything becomes eerily quiet, except, of course, for the onslaught of diet ads blaring from our devices.
Even after the holidays have come and gone, keep your plan close by in case you need it. Regularly revisit the components of your plan and make updates as you learn new coping skills or identify new triggers.
No matter what your eating disorder relapse prevention plan looks like, take some time this season to recognize how far you’ve come in your recovery. Maybe you started seeing a new therapist this year. Maybe you’ve reintroduced a once-forbidden food into your life. Maybe you were able to take a real rest day and not feel guilty. It’s important to acknowledge these little wins throughout recovery. They can remind us of how far we’ve come and how capable we are of moving forward.
✏️Need more holiday support?
To help you prepare for and process the upcoming holiday season in recovery, I’ll be hosting “12 Days of Writing Prompts” over on my Instagram account!
Starting Dec. 1, tune into my Instagram page to get a fresh new writing prompt—every day for the first 12 days of December.
Let’s get through the holiday season together! 💗
Pause & Prompt
Write down three coping strategies you can use to help you get through the holiday season.
More posts like this:
Why you need a relapse prevention plan, what to include, and how to ensure you’re prepared for the holiday season and beyond.