One of the trickiest aspects of eating disorder recovery is recovering in a world that doesn't always feel conducive to eating disorder recovery. The beginning of the year seems like an annual reminder of this with traditions of setting New Year's resolutions that emphasize diets, weight loss, exercise, and suggestions that our bodies are never really good enough. There is no doubt that diet culture thrives with the changing of the year, and that can create a triggering situation for those struggling with an eating disorder. If you find yourself feeling triggered by the "new year, new you" mentality, here are some ways to help you keep your recovery mindset at the forefront moving into 2025.
Take time for self-care
When the going gets tough, making sure that you prioritize taking care of yourself is so important! Perhaps for you, that does look like bubble baths and face masks. But, self-care can take on a lot of other forms too. When you are feeling triggered, you are likely experiencing the effects of heightened nervous system activation. In other words, your emotional experience begins to feel unmanageable and you begin to crave ways to self-soothe. Eating disorder behaviors can feel like a one stop shop for an immediate "fix" to any uncomfortable emotion. In recovery, it is vital to learn how to self-soothe and regulate emotions in healthy, sustainable ways. When feeling triggered by the diet culture uptick at the beginning of the year, self-care could look like taking time away from social media, incorporating grounding skills into your day, getting outside, journaling your thoughts, or spending time with a supportive other. When it comes to self-care and nervous system regulation, the things that seem the smallest can make the biggest impact.
Set goals that strengthen your healthy self
It has become a tradition to set New Year's resolutions. Often times, the majority of resolutions that we see advertised are related to eating "healthier", exercising more, or losing weight. For someone struggling with disordered eating behaviors, it can be easy to want to jump on this trend. However, this type of goal setting often leads to strengthening the eating disorder and weakening the part of you that is fighting to be in recovery. If you do wish to set goals or intentions for the upcoming year, try ones that strengthen your recovery voice. When establishing your New Year's resolutions, make sure to stick with goals that are specific, measurable, and achievable. Some examples of this could be:
Being honest with my treatment team
Attending one support group per week
Checking in with a supportive friend at least once per month
Noticing my hunger/fullness cues before and after meal times
Engaging in at least 5 minutes of grounding before starting the day
For some people, setting any goals at all can bring up feelings of perfectionism or overwhelm. If this is you, it's perfectly okay to forego this New Year's tradition all together. Something that I like to do at the beginning of each year is to set a one word intention. For example, maybe in 2025 you want to focus on connection, vulnerability, or self-acceptance.
Reach out for support
If you are struggling this time of year, you don't have to do it alone. Enlist your support people, find a virtual or in-person support group, and stay connected with your treatment team. Eating disorders thrive in secrecy, so combatting this with people who make you feel loved and supported can be a very effective strategy. If you are in need of an established treatment team or are ready to take your first step into recovery, don't hesitate to reach out.
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