Relapse does not equal a fail
Relapse is a normal part of the recovery process of eating disorders. It can occur due to increased stress, moving out of home, getting a new job, change of routine, looking at magazines, people around you talking about dieting, and a variety of other situations. It is important to understand that a relapse is not a failure. Furthermore, relapses never take you back to where you first stared, some improvement is always retained.
Relapse is very common and there are many things that we can learn from a relapse that help with preventing and/or managing future relapse. It is important to know the signs of a relapse so that you can seek support from your therapist, doctor, and trusted family and friends.
What are some common early warning signs of relapse?
- Increased thoughts about food, dieting, and/or weight
- You are keeping secrets about your eating/dieting/exercise from your treatment team, family, or friends
- You want to be in control all the time
- You are having thoughts that happiness comes from being thin
- You see yourself as overweight or obese despite friends and family expressing that your views are inaccurate
- Frequently weighing yourself
- Frequently looking in the mirror
- Begin skipping meals
- Increased exercise
- Feelings of guilt after eating
- You avoid going out with friends or family if food is involved
- You are becoming socially isolated
What to do if you notice signs that you might be relapsing?
- Book a session with your psychologist. If you are no longer connected with one, you can reconnect with a previous psychologist or see your GP to arrange a new referral
- Remind yourself that relapse is not a failure and that you can get through this
How to prevent future relapse from occurring?
- Utilise your relapse/prevention or wellbeing plan developed by you and your therapist
- Practice the skills that you learnt during therapy such as mindfulness, challenging unhelpful thoughts, distress tolerance, distraction techniques, and acting in accordance with your values
- Know your triggers and early warning signs, and seek help from a professional when you notice your early warning signs. Along different stages of your journey to recovery it can be helpful to complete a relapse prevention plan (we have written about these previously here)
- Be kind to yourself
- Eat healthily and be in touch with, and follow your body’s hunger and fullness signals
- Participate in therapy for any co-occurring disorders such as anxiety
- Get adequate sleep- approximately 8 hours per night
- Frequently schedule pleasant activities such as having a bath, watching a movie, gardening, laying in the sun, lighting a scented candle, getting a massage, playing with your pet
If you would like further information please contact us.
