Coping Skills For Eating Disorders: Evidence-Based Tips For Recovery
While eating disorders may seem primarily behavioral, there are thought processes that often drive disordered eating behaviors. Overwhelming emotions and unhelpful thoughts are often at the root of eating disorders, and effective recovery often involves changing these thought patterns and learning healthy ways to cope with negative emotions.
With a strong coping toolkit, you may find that you can regain control of your relationship with food and build a more positive self-concept. Below, we’ll explore some coping skills for eating disorders for challenging negative thoughts, developing healthier habits, and finding support on your journey toward lasting recovery.
Understanding eating disorders: How thoughts and emotions drive disordered eating
Before exploring various coping skills for eating disorder recovery, it can be important to understand their significance—disordered eating behaviors tend to be deeply intertwined with a person’s thoughts and emotions, and in order to correct those behaviors, it’s often necessary to address the psychological forces driving them.
Cognitive distortions
Eating disorders typically involve persistent, irrational thoughts about body image, weight, and food, which often drive the disordered behaviors that characterize these conditions. These thoughts are sometimes called cognitive distortions, and understanding how these faulty thought processes influence behavior can be key in understanding how and when to use healthy coping skills.
Some common cognitive distortions include:
- Black-and-white thinking: Viewing foods as “good” or “bad,” which may lead to restriction or binging.
- Catastrophizing: Exaggerating the importance of a single action, like thinking one indulgence will cause significant weight gain.
- Labeling: Attaching negative labels to oneself, like calling oneself "undisciplined" for not strictly adhering to a diet.
Emotional regulation
Disordered eating habits can also be a way of coping with unpleasant emotions, such as stress, anxiousness, or shame. Consider the following examples:
- A person with binge eating disorder may use food as a coping mechanism for stress or distress.
- Someone living with anorexia nervosa may use restriction as a way to feel a sense of control in the face of anxious thoughts.
- A person with bulimia nervosa may use the binge-purge cycle as a way to cope with feelings of guilt and shame.
Identifying the emotions that accompany disordered eating behaviors may help individuals gain self-awareness, which may help them implement healthier responses to difficult moments or experiences.
Components of eating disorder recovery
Eating disorder recovery can be a complex, emotionally challenging process that demands consistent effort and patience. Throughout your recovery journey, it can be helpful to keep a few fundamental concepts in mind to help you set goals, implement coping strategies, and seek treatment. Research has identified the following core elements as most valuable in eating disorder recovery:
- Improving self-esteem: Learning to love who you are on the inside can be an effective defense against the negative self-concept that often accompanies eating disorders. In recovery, you will likely learn how to build a healthier relationship with yourself.
- Developing problem-solving skills: Problem-solving may involve learning to address issues as they arise, whether by changing your perspective or changing your behavior.
- Improving body experience: Because of how eating disorders impact body image and physical health, effective recovery often means learning to love your body, take care of it, and appreciate the things it can do.
7 evidence-based coping skills for eating disorders
Coping skills may help you manage the mental and emotional triggers associated with disordered eating habits. The following coping skills are based on a wealth of scientific research and are commonly taught in various types of ED treatment programs.
1. Mindfulness
can help you stay grounded in the present and identify emotions with objectivity, allowing you to walk yourself through a sound decision-making framework rather than resorting to unhelpful coping behaviors. You can develop mindfulness through journaling, guided meditations, self-study, or mindfulness-based therapies.
2. Acceptance
Closely related to mindfulness, acceptance can be another helpful coping skill. For example, you might acknowledge discomfort in difficult moments rather than turning to disordered eating—a DBT skill known as “riding the wave.” Aside from this new skill, it may be beneficial to develop self-acceptance by focusing on progress and positivity, rather than perfection.
3. Distraction
Distraction can be an effective way to manage the impulses and compulsions that often accompany eating disorders. This skill typically involves keeping yourself busy with hobbies, self-care habits, relationships, and other activities. Idle time can sometimes lead to unhealthy thoughts and behaviors, so it can be helpful to keep your days filled in ways that bring you joy, fulfillment, and healing.
4. Stress management
Distress—and the anxiety, frustration, and negativity that can come with it—can trigger disordered eating behaviors. Thus, it can help to learn how to self-soothe in trying moments by using healthy stress management skills. Practices like deep breathing, progressive muscle relaxation, and grounding techniques can be an effective way to downregulate your body’s stress response and regain control in everyday life.
5. Positive self-talk
A CBT technique called “changing the channel” may help you shift focus from negative thoughts to positive ones. Just as you would change the TV channel, this technique can help you redirect mental energy away from harmful or distressing thoughts toward thoughts or activities that uplift and motivate you. You might do this by using positive affirmations, which are positive statements that may help improve your relationship with yourself.
6. Self-care habits
The SEEDS framework from DBT is a mnemonic device to help you remember to keep up with each domain of well-being: Sleeping, Eating, Exercise, Downtime, and Socializing. Maintaining healthy habits throughout recovery can be vital for healing the mind and body, making it important to implement routines and systems for keeping up with healthy habits.
7. Maintaining a support system
Your friends, family, and care team can be a vital source of support and motivation as you work through each stage of eating disorder recovery. To nurture these important relationships, you might try to make consistent efforts to connect with others. This can mean practicing good communication skills, making plans with people, and seeking ways to build and strengthen close bonds.
More tips for coping with an eating disorder
The coping skills discussed here may help you manage the challenges of recovery and build a healthier relationship with yourself. In addition to these strategies, there may be some other tips to consider:
- Educate yourself: Knowledge can empower you on your recovery journey, so consider seeking out books, podcasts, and other educational resources to gain a deeper understanding of your eating disorder, its triggers, and the recovery process.
- Maintain regular meal times: A consistent eating schedule may help you regulate your hunger, blood sugar levels, and mood and may be an effective way to help you maintain a healthy relationship with food.
- Find new ways to stay busy: You might consider engaging in activities that keep your mind occupied and away from thoughts that could trigger disordered eating. Hobbies and pastimes may help break the cycle of harmful behaviors and give you new avenues for growth and fulfillment.
- Change the subject: Conversations about food, calories, and dieting can be triggering for some people. If certain types of comments or conversations cause anxiety or discomfort, you might practice changing the subject or removing yourself from the situation.
- Join support groups: Support groups, whether in person or online, can be a valuable way to connect with people who understand, which may make you feel supported during your recovery.
Evidence-based treatment options for eating disorders
For those in eating disorder recovery, professional help can be vital. The coping strategies discussed in this article are just a few examples of skills you may learn in eating disorder treatment. When seeking mental health services, it may be worth looking for providers who specialize in the following evidence-based therapies:
- : CBT-ED is a structured, evidence-based therapy that typically focuses on identifying and changing the negative thought patterns and behaviors that contribute to eating disorders.
- Family-based treatment (FBT): FBT, also known as the Maudsley Model, involves the family in the treatment process, empowering parents to take an active role in helping their adolescent recover.
- Interpersonal therapy (IPT): IPT is a therapeutic approach that addresses interpersonal challenges, such as conflicts in relationships or social roles, which can contribute to eating disorders like bulimia nervosa and binge eating disorder.
- Dialectical behavioral therapy (DBT): DBT often combines cognitive-behavioral techniques with mindfulness practices with the goal of helping individuals manage intense emotions, reduce impulsive behaviors, and improve relationships.
Mental health support for eating disorders
If you’re seeking more support for an eating disorder, it may be worth considering online therapy. With online therapy, you connect with a mental health professional who has experience treating eating disorders. You can attend weekly virtual sessions from the comfort of home via audio, video, or live chat.
Research has shown that online therapy is effective for a number of mental disorders, including eating disorders. With additional tools and features like groupinars and guided journaling, you may make progress faster and get the most out of your time in therapy.
Takeaway
Addressing the psychological roots of eating disorders can be crucial for effective recovery. Effective coping skills for eating disorder recovery typically involve mindfulness, acceptance, distraction, stress management, positive self-talk, self-care habits, and use of a support system. To learn these coping skills and work meaningfully toward recovery, it may also help to connect with a therapist, whether in your community or online. Take the first step toward getting help with an eating disorder and contact BetterHelp today.
Frequently asked questions
Below are some frequently asked questions about eating disorders and recovery. These responses may not be exhaustive. For more information on eating disorder recovery, consider visiting the website of the National Association of Anorexia Nervosa and Associated Disorders.
How is an eating disorder used as a coping mechanism?
Disordered eating behaviors can be a way to manage overwhelming emotions, stress, or feelings of inadequacy. However, eating disorders often involve a number of other underlying psychological concerns beyond coping, such as perfectionism and low self-esteem.
What can I do instead of emotional eating?
You might try alternatives like mindful breathing, physical activity, or journaling. A distraction or change of environment can also be an effective way to help you process emotions and reduce the urge to turn to food for comfort. It may also help to reach out to a friend so that you don’t have to manage your emotions alone.
What is a good nutritional strategy for coping with stress?
You might focus on balanced meals with protein, healthy fats, and complex carbs. It may also help to stay hydrated, limit caffeine and sugar, and practice mindful eating to maintain stable energy and mood. For more specific strategies, you might speak with a registered dietitian.
What are some coping skills for eating disorders?
You may find it helpful to use mindfulness, cognitive behavioral techniques, stress management practices, and distraction methods like hobbies. It may also help to build a strong support system and maintain regular eating patterns to manage triggers and support recovery.
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