Life After an Eating Disorder: Post-Treatment Recovery

Navigating life after eating disorder treatment is overwhelming and the process is wrought with questions. How can you find stability again when so much has changed? How does the recovered version of yourself fit into past dynamics? Possibly most importantly, how do you take on responsibilities and experiences in the “real world” while maintaining recovery and combatting relapse?

There is no definitive formula to returning to life post-treatment, however, it is possible to make plans and bolster support and skills to help you find your own answer to these questions.

Creating an Aftercare Plan

Creating an aftercare plan is absolutely crucial to maintaining eating disorder recovery once out of treatment. An aftercare plan should detail various insights that you have gained into your eating disorder as well as the resources you have to support recovery moving forward.

Your treatment team should always support you in creating an aftercare plan prior to your discharge from treatment. An effective aftercare plan should, at minimum, specify the following:

  • Where you will be receiving future treatment: This aspect should specify what professionals you are being recommended to continue seeing such as a therapist, psychiatrist, dietitian, etc. Ideally, you should have at least one appointment scheduled with each of them for shortly after your discharge date.
  • What your triggers are: An aftercare plan anticipates future barriers to recovery, therefore, detailing what you have learned specifically triggers your disorder can help you to have an awareness of what to remove from your daily life or when to increase use of coping skills in anticipation of challenges.
  • What your coping skills are: Similar to knowing your triggers, a thorough aftercare plan may not list all of your coping skills, however, it should note those that you have learned to be most helpful to you in times of struggle.
  • Who your support system is: Noting this in your aftercare plan can help you to remember you are not alone in a moment of crisis. When you are uncertain of how to cope, check the list and reach out to a member of your support team.
  • What your resources are: These resources might involve the above professionals, however, it is also worth considering any support groups you might attend as well the numbers for crisis hotlines should you need them.

Road to Recovery

Avoiding Eating Disorder Relapse

Leaving treatment is terrifying because it is in this moment that you must commit all that you have learned and practiced into action. This does not mean, however, that you are alone. A key aspect of avoiding relapse involves maintaining treatment team appointments on an outpatient basis. Make attending any appointments and support groups a priority as you move back into your daily life. When moments arise where you are tempted to put these on the back-burner for job or daily responsibilities, remember that doing so increases risk of relapse, ultimately increasing the likelihood of a need to return to treatment and be removed from your daily life again. Remind yourself to “play the long game” of recovery.

Relapse prevention also involves what is referred to as “coping ahead.” This involves using one’s coping skills on a regular basis, not only when they are absolutely needed. This decreases the likelihood of moments of extreme crisis as well as increasing likelihood that skills will become second-nature and be more effective when using them is required. Coping skills that one might practice daily include cognitive reframing, using positive and self-soothing affirmations, journaling, coloring, mindful walks, and using boundary communication skills.

Additionally, practicing daily mindfulness and grounding skills can help to avoid relapse, as it will increase your self-awareness. This self-awareness will help you to notice the thoughts and emotions you are experiencing so that, should you find yourself falling back into eating disorder beliefs or choices, you can catch and challenge them early.

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Building & Maintaining a Support System

The effectiveness of support systems in eating disorder recovery has long-been confirmed through research. When individuals feel loved and supported, they are often more motivated to maintain recovery as well as receiving more advice and help in moments of struggle. Struggling with an eating disorder and undergoing treatment often makes individuals painfully aware of who is really there for them and who is not.

Identify those in your life that provide empathetic and non-judgmental support while still being open and honest about your behaviors and its impact on them. Support does not mean an individual does not challenge you, it means that they do so in a kind and effective manner. Knowing who is the support in your life and working hard to maintain these dynamics can help to bolster your recovery motivation and life fulfillment.

It is important to note that not everyone in eating disorder recovery is lucky enough to have a strong support system. Some may find that the only people they feel supported by are their treatment team and peers, making the step-down transition even more difficult. If this is familiar to you, know that you do not have to live a life of isolation. Make an effort to find support groups in your area or virtually as well as engaging in, or trying out, hobbies that can help you to build a community.

Recovery Diet & Exercise

This is an area of recovery where consulting with a professional is crucial. Each individual might leave recovery at a different level of treatment in regard to meal plan, intuitive eating, weight restoration, body image, and exercise. Maintain appointments consistently with your Dietitian after step down, as they are the professional with expertise on these aspects.

Many individuals want “food freedom” when completing treatment. While the time will come for this, it is important to receive the go-ahead from your treatment team that you are ready to create your own meal plan and/or engage in intuitive eating. The same is true for exercise, many want to return to movement, however, it is important to learn whether this is safe for your current body or not. Recognize that following these recommendations means taking your recovery at the pace recommended for you by professionals, which can be key to avoiding relapse.

Diet and Exercise

What To Do If You Relapse

Despite all this talk of how to avoid relapse, it is important to assert that relapse is likely to happen. Recovery is not linear and perfection in the recovery journey does not exist and should not be a goal. Whether moments of lapses or full-on returns to eating disorder behaviors, the most important thing to do when relapse occurs is to approach yourself with self-compassion and empathy. Judging yourself in those moments will only lead to further spiraling and feed the relapse. If you have a moment of relapse, take a deep breath, choose an empathetic affirmation to repeat to yourself, and repeat it as you use your skills to ground. In that moment, you might not have the capacity to make the situation “better,” however, pausing to stop the moment can help you to not make it worse by spiraling into eating disorder behaviors.

Once you have “caught” the moment of relapse, return to your aftercare plan. Consider the skills you can implement in that moment and who you can reach out to. Whether a member of your treatment team or support system, ask them to help you in making a plan to move forward. Recommit yourself mentally and emotionally to recovery and use your support and skills to implement this plan.

Recognize that you are only human. It is likely that you will struggle in your recovery journey. What is more important than whether or not you struggle is the kindness you show to yourself when you do and how you use this kindness to move forward.

Author: Margot Rittenhouse, MS, LPC, NCC
Page Last Reviewed & Updated on November 4th, 2021 by Jacquelyn Ekern, MS, LPC