How to Overcome Eating Disorders

In today's world, there is still a lot of confusion about the severity of eating disorders. People often joke that friends who are underweight or always dieting must be suffering from an eating disorder. Or they label those who are extremely thin as having anorexia. These conditions should not be trivialized. In reality, they can even be life-threatening. If you are concerned that you or someone you know is showing signs of an eating disorder, it’s important to seek help as soon as possible. Learn how to identify an eating disorder, accept help, and maintain long-term recovery.

Confide in a trusted person. The first step in recovery for someone with an eating disorder is to talk about it regularly. You may feel apprehensive, but you’ll feel much lighter after finally sharing with someone. Choose someone who supports you unconditionally, such as your best friend, a coach, a religious leader, parents, or a school counselor.

• Make time to talk privately with this person without distractions. Try to stay calm. Your loved one might be shocked, confused, or hurt upon learning that you’ve been suffering in silence for so long.
• Explain the symptoms you’ve noticed and when they first appeared. You can discuss both the physical and mental effects of the eating disorder, such as missed periods or suicidal thoughts.
• Let them know how they can help. Do you want them to hold you accountable for your eating habits? Or would you prefer they accompany you to a doctor’s appointment? Let your loved ones know how they can best support you.

Choose a specialist. After sharing your situation, you'll feel more confident and supported in seeking professional help. Your full recovery hopes rely heavily on an experienced healthcare provider skilled in treating eating disorders.

• You can find an eating disorder specialist by asking your personal doctor, calling a local hospital or medical center, consulting a school counselor, or researching online.

Determine the best treatment plan for yourself. Work with a doctor or counselor to identify the most suitable treatment approach for your situation. There are numerous effective treatments for eating disorders.

• Individual therapy allows you to work one-on-one with a therapist to uncover the root causes of your condition and discover healthier ways to cope. Cognitive Behavioral Therapy (CBT) is an effective treatment focusing on altering unhelpful thought patterns that influence the relationship between food and the body.
• Family therapy is also effective, with parental guidance combined with useful tools to care for adolescents with eating disorders and promote healthier lifestyles for long-term recovery in households.
• Medical supervision is essential so doctors can monitor your physical health and ensure your bodily functions are recovering during treatment. They may track your weight and perform regular check-ups.
• Nutrition counseling with dietitians to ensure you consume the necessary calories and nutrients for maintaining and regaining healthy weight. The specialist will work with you to improve your relationship with food in a positive and healthy way.
• You may need medication if you have a co-occurring condition like depression. Common medications prescribed to aid recovery from eating disorders include antidepressants, antipsychotics, anti-anxiety medications, and mood stabilizers.

Consider combining approaches for the best results. To maximize your chances of long-term and successful recovery from an eating disorder, try integrating several therapies, medications, and nutritional counseling. Your treatment plan should align with your individual needs and any co-existing conditions.

Find a support group. During recovery, you’ll feel better knowing you’re not alone. Seek out a local support group through a treatment center or therapy to connect with others who are also struggling with eating disorders and support each other.

Challenge negative thoughts about your body. Negative thoughts can seem to dominate your life when you're affected by an eating disorder. You may criticize yourself for gaining weight or for eating a meal that differs from your usual portion. Overcoming these thought patterns is key to your recovery.

• Take a few days to pay attention to your thoughts. Separate them into positive or negative, helpful or unhelpful categories. Consider how they might influence your mood and behavior.
• Counter negative, unhelpful thoughts by assessing them realistically. For example, if you think, 'I'll never reach my ideal weight,' ask yourself how you can know that for sure. Can you predict the future? Of course not.
• Now that you’ve identified these unproductive thoughts, replace them with more helpful and realistic alternatives, such as 'It will take time to reach my ideal weight, but I can do it.'

Learn effective stress management techniques. Stress often triggers unhealthy behaviors that lead to eating disorders. Therefore, developing positive ways to manage stress can support your recovery. Here are some effective ways to combat stress:

• Exercise regularly
• Get 7-9 hours of sleep each night.
• Pursue hobbies.
• Listen to music and dance.
• Spend time with supportive, positive people.
• Walk your dog
• Take long, relaxing baths
• Learn to say no when you're overwhelmed
• Let go of perfectionism

Create a balanced meal plan and exercise routine. Eating and physical activity are crucial to overall health. However, people with eating disorders often struggle with both. You must work closely with your doctor and nutritionist to determine a safe and balanced workout plan and the appropriate diet to maintain optimal health.

Wear clothes that make you feel comfortable. The goal is for you to feel happy with the clothes you wear. Choose lightweight and comfortable clothing that suits your body’s shape and size, instead of opting for clothes that fit your 'ideal' body or wearing outfits that completely cover your body.

Be patient. Recovery from an eating disorder is a process. You may relapse multiple times before fully overcoming the negative behaviors that contribute to the disorder, but continue pushing forward. Never give up. With perseverance, you will recover.

Research on Eating Disorders. You can search online for information about your current condition to better understand the risks and severity of eating disorders. Only a doctor can officially diagnose you with an eating disorder, but learning more can help you grasp the life-threatening potential of this condition and motivate you to seek help. Learn about the most common types of eating disorders.

• Anorexia Nervosa is characterized by an intense obsession with body size and weight. Individuals with anorexia nervosa fear gaining weight and believe they are overweight, even when they are underweight. They may refuse to eat and follow a highly restrictive diet. Many with anorexia nervosa also purge or use laxatives to lose weight.
• Bulimia Nervosa involves episodes of binge eating, followed by attempts to purge the excess food, such as vomiting, using laxatives or diuretics, or engaging in extreme physical exercise. Individuals with bulimia nervosa often maintain an average weight, making it hard to identify the disorder. This disorder can be difficult to diagnose as individuals may still appear normal weight despite the unhealthy behaviors.
• Binge Eating Disorder (BED) is characterized by consuming large amounts of food even when not hungry. People with BED may eat secretly and lose control when eating. Although it resembles bulimia nervosa, those with BED do not engage in purging behaviors like vomiting or excessive exercise. Individuals with BED may become overweight or obese.

Observe and Track Your Symptoms. Once you've learned about eating disorders, you may begin to recognize symptoms in yourself. Paying attention to your symptoms, thoughts, and feelings could be helpful when seeking professional help. You might consider keeping a journal to provide your doctor with a clearer understanding of your condition.

• Try maintaining a daily journal as it may reveal patterns between your thoughts and behaviors, which can be useful in your recovery process.
• For instance, you could document episodes of binge eating. Then reflect on what happened right before you ate. What were your thoughts? How did you feel? Who was around you? What were you discussing? Afterward, record your emotions and thoughts after eating. How did you feel afterward?

Investigate Triggers for the Disorder. Reflect on when and how the symptoms began. Identifying specific details can help your doctor diagnose the disorder and any co-occurring conditions such as anxiety or depression. Understanding the underlying causes of the disorder may also guide lifestyle changes during treatment.

• The exact cause of eating disorders has not been identified. However, researchers have found that they may be linked to genetic factors, or a cultural ideal of being thin that places pressure on individuals. People with perfectionistic traits, low self-esteem, or those affected by societal images of thinness may be more prone to develop an eating disorder.

• You need to understand that recovery is a process that takes time.
• Recognize that you are undergoing treatment to improve your body, mind, and spirit.
• Don't give up.
• Avoid things that could lead you back to old habits.

• This is just a guide and the beginning of your journey.
• If you've ever had thoughts of suicide, contact a doctor or therapist immediately.