How to Develop Healthy Coping Skills That Replace Disordered Eating
Eating disorders often stem from difficulties in managing stress, emotions, or past trauma, leading individuals to engage in maladaptive coping mechanisms such as binge eating or extreme food restriction. However, therapy for eating disorders emphasizes the importance of developing healthier coping strategies as a key component of recovery.
Coping can be categorized into three main types: task-oriented coping, emotion-oriented coping, and avoidance-oriented coping. Research shows that individuals with eating disorders tend to rely more on avoidance- and emotion-oriented coping, while others use more active strategies like problem-solving and seeking social support. Poor coping skills can exacerbate eating disorder symptoms and contribute to their development.
Recovery from an eating disorder is multifaceted and includes physical, behavioral, and psychological aspects. Research suggests that full recovery is closely linked to improved coping skills. Individuals who fully recover tend to utilize task-oriented coping at levels comparable to healthy controls, while those in partial recovery may struggle with persistent deficits in coping.
Building healthy coping skills is crucial for lasting recovery from disordered eating. Strategies such as
Emotional and Mental Well-being
- Journaling: Get a journal to write down your feelings throughout the day to better understand your emotions.
- Identify Feelings: Use a list of feelings if you struggle to identify your emotions. Refer to it regularly, especially during meal times.
- Self-Talk: Notice how you speak to yourself about food, your body, or behaviors. Gradually replace negative statements with positive ones—self-blame doesn’t help recovery.
Building Support Systems
- Practice Reaching Out: Start calling safe people regularly. Over time, you’ll feel more comfortable turning to others for help.
- Communicate Needs: If you live with someone, plan a discussion about changes they can make to support your recovery.
Track Meals and Triggers
- Pay attention to meal times, what you eat, and how you feel afterward.
Stress Management and Relaxation
- Relaxation Techniques
- Enjoyable Activities
Personal Growth and Fulfillment
- Volunteer Work
- Hobbies and Learning
- Engage with Others
Boundaries and Self-Care
- Recognize Needs and Limits
Developing healthy coping skills is essential for replacing disordered eating behaviors and promoting lasting recovery from eating disorders. By incorporating a variety of coping strategies, individuals can learn to manage stress, regulate emotions, and build resilience in the face of challenges. Remember, recovery is a journey, and developing healthy coping skills is a crucial step towards healing.
References:
Fitzsimmons EE, Bardone-Cone AM. Differences in coping across stages of recovery from an eating disorder. Int J Eat Disord. 2010 Dec;43(8):689-93. doi: 10.1002/eat.20781. PMID: 19950115; PMCID: PMC2888938.
https://www.nationaleatingdisorders.org/resource-center/
