The changing of the seasons can bring about other changes. Some are going back to high school or college. Others are bracing themselves for the mood changes that may come with the colder and darker weather. For those in recovery from an eating disorder, the fall and then going into the holidays can sometimes bring up challenges when it comes to friends and family serving foods that may be out of their comfort zone. Plus, let’s be real – any season in which you are struggling with an eating disorder can be a difficult one.
As an eating disorder therapist in Rockville, Maryland and founder of The Eating Disorder Center, serving clients in Rockville, Maryland and virtually in Maryland, Virginia, DC, Florida & New York and recovery coaching worldwide-the following are some of my tips for how to move forward in your recovery this fall.
1. Embrace the change of seasons with fun activities and foods.
I know this is easier said than done when you are in recovery from an eating disorder, however I believe that you can do hard things. And that most things that are worth doing are challenging at first.
This fall, I would challenge you to both embrace seasonal activities such as pumpkin and apple picking, as well as the seasonal foods that your eating disorder may be telling you to avoid.
Life is far too short to spend it avoiding and in fear of delicious things like hot apple cider, pumpkin pie (my personal favorite kind of pie!), apple cider donuts, and pumpkin spice lattes.
One way to take a step forward in your eating disorder recovery would be to challenge yourself to enjoy seasonal foods, without compensating (i.e. telling yourself you have to exercise or restrict your food after). This tip applies for all eating disorders, including binge eating disorder where folks sometimes will not allow themselves to have certain foods or will beat themselves up after eating them-which only serves to keep the diet/binge cycle going.
2. Wear comfy clothing that fits your body and challenge any ‘clothing rules’ created by negative body image.
It’s totally fine to wear comfy clothing that fits your current body – in fact I would recommend doing this!
However, for some folks who struggle with negative body image, as the weather gets colder there may be a desire to try to mask negative body image with clothing and clothing rules. It’s important to challenge this with what we call in Dialectical Behavioral Therapy (DBT) an opposite action. For instance, if your eating disorder tells you that you can only wear black or baggy clothes due to body image distress, you could gradually challenge yourself to wear clothing that fits, or in alternate colors.
By not feeding into the ‘rules’ that negative body image has created, you can start to empower yourself to wear things that you actually like vs. things you are only wearing due to body image distress.
3. Keep up and make social plans with friends.
When you are struggling with an eating disorder, often there is a tendency to isolate. However, isolating yourself from other people typically only makes you feel even worse.
I know that as the weather gets colder it’s also tempting to cancel social plans, but we have to remember that relationships can really serve to enhance mood and well-being.
And, another benefit of socializing is that it’s an opportunity to challenge yourself around food while out with people. I know that this can also be challenging for some, however typically the more that you practice the easier it gets over time.
Eating Disorder Recovery in the Fall
Living with an eating disorder in any season can be miserable. I’ve been there myself in the past and all of the seasons felt hard because I was constantly anxious, stressed, and battling a voice in my head.
So here’s to challenging yourself this fall to reach out for help from an eating disorder therapist – order that pumpkin spice latte, have the apple cider donut, and connect with friends.
Think about the memories that you’d want to look back on from this fall and even if it feels scary, work to challenge yourself to take action in alignment with your true values.
