5 Tips For Meal Time in Eating Disorder Recovery
Written by CCTC Staff Writer
For those in recovery from an eating disorder, addressing disordered behaviors and focusing on nutrition is a large component of the process. An eating disorder meal plan is a structured plan of what one should be eating daily to meet their nutritional needs. Following a meal plan is an important part of decreasing disordered behaviors and rebuilding a healthier relationship with food. But, sticking to a meal plan is not easy. Many challenges may arise for those healing from disordered habits and it may require a lot of support to adhere to the plan. Luckily, there are ways to help you or your loved one to feel less alone during meal time.
In this article we will discuss:
Why meal time is so difficult for those in recovery
5 tips to tackle meal time
What to do if you are finding meals increasingly difficult
To learn more about meal plans, read our blog here.
Why are meals so difficult for those in recovery?
For those in recovery from an eating disorder, eating a meal or snack can be an extremely difficult task. The reason eating is so challenging for those in recovery as it can cause overwhelming feelings of guilt, shame, and anxiety both before and afterwards.
These reasons may differ person to person. For example, someone struggling with restricting may find it difficult to eat specific types of foods or a certain amount. Someone struggling with binge eating may find it difficult to not binge before or after eating their meal. Someone struggling with purging may feel an intense urge to compensate for what they have eaten whether through self-induced vomiting, exercising or taking diet pills or laxatives.
5 tips to tackle meal time in eating disorder recovery
While the thoughts, feelings and anxiety may be different for each person with an eating disorder, there are steps that may be helpful for anyone trying to heal their relationship with food. Here are 5 tips to consider to make meal time a bit easier to tackle:
1) Set a meal time intention
Before a meal, take a moment to ask yourself what your intention is. This could be anything from simply being present during the meal by engaging with others, not engaging in certain food rituals such as taking a sip of your drink after every bite or cutting up food into small bites, or not comparing your plate or eating habits to those around you. Whatever your intention is, after eating you can take time to reflect on whether or not you met your goal and if not, how you can improve next time.
2) Have distractions ready for after the meal
If you know your anxiety and urges are strong after a meal, plan ahead on how you can best distract yourself. Is there something tangible you can do to keep your mind off of things such as a puzzle, journaling, or playing with silly putty while watching TV? Can you spend time with a loved one talking, watching a movie or talking on the phone? Would playing with your pet or taking a mindful walk help you work through what you are feeling? Make a list of what works best and rely on it when coping feels hard.
3) Eat with someone who understands your eating disorder
Having a friend or family member who knows about your eating disorder and is open to learning how to best support you can be comforting during a challenging meal. Set clear boundaries or goals around meal time with your support system ahead of time. You can discuss these with or without the help of your treatment team. For example, would it be helpful for them to ask you about your intention? Do you want to have a check-in after to let them know if you are struggling with specific thoughts or urges? Do you want to plan activities or distractions for after eating? Do you want to tell them to not comment on what food you are eating?
4) Work on negative self-talk
For someone with an eating disorder, negative self-talk can become overwhelming before, during and/or after eating. Paying attention to this dialogue and trying to combat these negative thoughts can help you stay on track and not give into eating disorder thoughts and urges. Having a few phrases to fall back on in difficult moments such as "I know I can do this, I am stronger than my eating disorder" or "I deserve to nourish my body" can be powerful reminders to shut down the negativity. Remember, it may take time to change the way you see yourself and how you talk to yourself. Be patient and kind with yourself, it is not easy work!
Related: Using Affirmations & Intentions In Eating Disorder Recovery
5) Check in with your hunger and fullness
Along with setting an intention, it may be helpful to check in with your hunger and fullness before, during and after eating. Allowing yourself to tune into what you are experiencing and feeling can help build trust and confidence in ones ability to eat. Many dietitians and treatment programs will incorporate some form of a hunger scale (ie: a scale from 1-10 with one end being extremely hungry or experiencing no signs of hunger, or vice versa) to help clients identify their level of hunger and fullness. This allows clients to practice staying mindful and learning to trust and honor their bodies' hunger.
What to do if meal times in recovery are very challenging
If you are finding that mealtimes are becoming increasingly difficult, it may be time to seek professional help if you haven't already.
If you already have a treatment team, being honest about what is happening is important. There is nothing to be ashamed of and you do not have to figure it out alone. Your therapist and dietitian may have suggestions or ideas to better help you combat these urges or get back on track.
If you are in a lower level of care such as meeting on an outpatient basis once or twice a week, your team may suggest a higher level of care if they feel that is necessary. This may be an intensive outpatient program, partial hospitalization program, residential treatment or inpatient treatment depending on your specific needs. While we know a higher level of care may be a difficult choice, it can be the best way to help you decrease disordered eating behaviors, practice eating in a normal pattern and experience food exposures in a safe and supportive environment.
If you are ready to seek support, take the first step today and talk to someone about recovery or simply learn more about the holistic eating disorder recovery programs we offer here at Central Coast Treatment Center.