How to Care for Our Bodies During a Pandemic in Eating Disorder Recovery

I know we’re all being saturated with information about the pandemic right now, but I want to take a moment to talk to the people in eating disorder recovery. This is a SUPER triggering time and if your newsfeed on social media is anything like mine, there are lots of folks stressing about weight, exercise, and body image. Some of them even make jokes and post memes that can be downright dangerous for those of us in recovery, so first, if someone is sharing posts that feeds your eating disorder voice, you have my encouragement to unfollow them. And if it feels safe, you can consider educating them on how their expressed fears may impact others, because most people do not understand what we know and have learned in our eating disorder treatment. Second, please remember that these types of posts reflect the problem within our culture, and specifically the diet culture. This pandemic is showing us just how polar opposite our society can be – from the extreme generosity and empathy to the extreme tension and dysfunction. As everyone is goes through this collective trauma at the same time, it’s not only going to bring up our own issues, but it’s also going to bring up issues with others who have their own deep, internal wounds. But YOU, beautiful soul in recovery, are allowed to stay on track with your eating disorder recovery.

Recently I went live on Facebook to speak about this particular subject in hopes to spread some awareness in our society. Additionally, I want to share specific insights with you from both a personal and clinical perspective on how to maintain your recovery through this difficult time.

1)     Your body is going to be okay.  Remember all of the smart things your dietitian told you!  Your body will adjust to this new normal with you, if you take care of your body gently, lovingly, like you would a little kitten.  Make sure that little kitten gets food, water, rest, interaction (socially distant doesn’t mean to isolate – we have phones!), and movement for the joy of movement, NOT to punish yourself.  (Hat tip to Intuitive Edge Coaching’s BodyLove Lab where I learned to think of my body as a pet.)

2)     Mindfulness in all things is going to help us all.  Mindfulness in mealtime is especially important right now.  I invite you to tune into your food, to use your senses, and to ground yourself in the moment.  You’ll be able to pay better attention to your body’s cues, end up more satisfied, and will also have a moment away from the overstimulating news cycle if you can just be present during those moments at a table. 

3)     If you’re too anxious to practice mindfulness, that’s okay!  Do you need extra support?  Can someone in your household or online keep you company during your meal? Don’t hesitate to reach out to a trusted friend or family member. And if this isn’t an option for you, use a grounding object or listen to calming music while you eat. Use the tool that you know works for you.

4)     BREATHE. It is great to breathe during meals right now.  Like, really breathe.  There are lots of free breathing practices online if you need some.  Let me know if you can’t find any! 

5)     I personally find gratitude practices helpful during meals, but only if they are coming from an empowered place. For example, I like to think about the people who contributed to me getting this meal, whether they harvested the food or sold it to me in a store.  Did someone help me so that I had the funds to purchase it?  Did someone prepare it for me? 

6)     I also find it really helpful to think of what all the nutrients are doing.  How will my body or soul be nourished by this food?  Channel your inner eating disorder dietitian.

7)     All foods fit, and in a time of a pandemic, you might not be able to get your preferred foods as easily.  That’s okay.  Do the best you can, and give yourself a LOT of grace.  We’re in uncharted territory, but you aren’t alone in this (and even if you’re literally alone, please reach out online for support!).

8)     Are you cooped up and crawling out of your skin, wanting to move?  If so, that’s understandable.  This is an unprecedented situation and much of the world is in quarantine.  The ways you previously have moved may not be available to you right now or are structured differently.  Remember that movement is wonderful for us mentally, physically, and emotionally, if done with respect to your recovery.  Do you want to follow a fun dance or yoga video online?  Great!  But be mindful not to become compulsive with your movement.  Remember your why in movement.  If you’re needing more support with this, I have some Gentle Movement worksheets that I can send to you.

9)     If your level of quarantine allows, try to get outside (but please remember to stay safe with social distancing – keep 6 feet from other people). I’ve even seen pictures of people simply sticking their heads outside for a moment of sunshine and Vitamin D! If you’re feeling triggered and want to go for longer than your dietitian would recommend, can you reach out to a support person for accountability?  Tell them how you’re feeling and what your intention is to stay on track with recovery. 

10)  Lastly, here’s a reminder that as they say in S.A.F.E. EMDR… our “answers” are going to come up right now.  For people in recovery, that means that even if you’ve made a lot of progress and done a ton of work, that old ED voice might turn up, and many of us may have other issues pop up to avoid feeling pain, fear, grief, etc. during a really scary time.  Please be kind to yourself and again, reach out for support – this is so important.  There are many, many amazing people who want to help right now and reaching out could save your life. 

You’re doing a great job.  If you’re staying engaged with your recovery enough to read this blog, you can keep going with getting the support you need to stay healthy and happy throughout this very uncertain time.  Sending you so much love and empathy.

Contributed by Lauren Higgins, MS, BC-DMT, RYT-200 Director of Embodied Therapies for Focus Treatment Centers in Chattanooga, TN. Email: lhiggins@focustn.com

 

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