The Truth about Eating Disorders
Spreading compassion and awareness in Atlantic Canada about one of today's most prevalent and misunderstood illnesses.
Relapse Prevention
Strategies
Know yourself and your potential triggers
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​Stress (at school, work, home, etc.)
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Death of loved one
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Relationship problems
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Emotions (feelings of guilt, shame, anger, abandonment, rejection)
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Holidays or difficult anniversaries
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Fear of change, feeling powerless
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Emotional trauma
Know the warning signs of impending relapse
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Daily weighing
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Shape checking/monitoring
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Overexercising
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Skipping meals or purging
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Getting irritable around food, avoiding events involving food
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Feeling out of control if not dieting
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Guilt after eating
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Isolating yourself, inability to use support system
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Avoiding certain foods because of calorie content
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Implementing new "food rules"
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Perfectionistic thinking returns and/or increases
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Dishonesty with therapist, treatment team, family, etc.
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Feelings of hopelessness
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Distorted perception - seeing yourself as overweight/obese
What can you do in the face of a relapse?
Have a plan: make a list of things that might trigger a relapse, and for each item include an alternative thing that you can do to that is a healthier, positive way to deal with the situation.
Changing self-talk: make a list of negative automatic thoughts that you have, and to counter each one include a positive affirmation that is relevant to you and changes your perspective. Keep this with you if possible.
Ask for support: reach out to your support network - have a list of names/numbers of people you can call when you need support in the face of a difficult situation. It can be hard to do this when you're in the moment, so it can be helpful to talk to a few close family members/friends or your therapist about putting their names on this list, so they would be expecting you to call on them.
Shift your focus:
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Get involved with your community or find a new hobby - anything positive that keeps you busy and keeps you from focusing too much on your ED and recovery.
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Take time for yourself each day. This could involve reading, writing, going for a walk, yoga, or something as simple as sitting quietly with your morning tea or coffee. Give yourself time to heal and quiet your mind.
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Do things you are good at, enjoy, take pride in, and find rewarding. Notice your enjoyment of these activities and relish that feeling of satisfaction and contentment.