Maintaining Eating Disorder Recovery in the Summer of COVID-19

I’m going to assume that the Summer of 2020 did not exactly look as you thought it would. The outbreak of COVID-19 changed everything, canceling planned events, vacations, and experiences and altering our general understanding of daily life, emotions, and socializing.

We have all heard this COVID-19 season referred to as “unprecedented,” as in “we are living in unprecedented times.” As tiresome as that repeated phrase may be, we need to be reminded of this at times.

In moments when our mind pressures us into thinking we need to be doing better or doing more, we need to remember that we are living through a challenging experience that no one has ever encountered. For those recovering from an eating disorder, it can’t hurt to consider this daily, as the challenge of working toward recovery is likely harder than it has ever been.

Research indicates that the COVID-19 pandemic creates a “perfect storm” of triggers for individuals struggling with eating disorders, isolating them from their support, halting their treatment, increasing tumultuous emotions and feelings of instability, and making daily tasks such as grocery shopping or preparing meals tougher (1).

Even so, you are a recovery warrior. You have faced what once felt insurmountable and have overcome. No matter the challenge facing you, you can adapt your skills to continue to thrive in recovery.

Take Stock of Your Triggers

The triggers listed above are just a few of those that can tempt the voice of ED to rear its ugly head. Consider what has been your past triggers as well as what you find triggering in the present.

New triggers can present themselves every day, but historically, if we know what has been troublesome for us, we can more specifically adapt our coping skills to combat them. For example, if you have found turbulent and negative emotions to be triggering, you will want to bolster your emotion regulation skills. You can find ways to experience these emotions without allowing them to dictate your behaviors.

Make a list of anything that has ever been triggering to you. Then make a list of what skills you have to cope with these. If you find you have no skills or your skills have not been sufficient, this may be an area to investigate or speak to a treatment professional.

I encourage you to do this with a loved one or someone in your treatment team, as recalling triggering events in itself can become triggering. Consider this activity as one to fight your ED voice and do it in a COVID-19 safe and recovery-focused environment.

Stay Social in COVID-19

With different states and countries varying on their rules for quarantining, opening businesses, and social distancing, we have all had to learn what “socializing” means at this time. If you are struggling with the loss of your traditional social life, you are likely feeling isolated. Sadly, this can become a dangerous trigger for disordered eating.

First, practice acceptance of the current circumstances. Spending energy on wishing and hoping that things were as they used to be is not effective. Instead, acknowledge that with different circumstances come different adaptive skills.

As you practice this acceptance, ask yourself what these adaptations may mean for you. If you can no longer have brunch in a restaurant with friends, is it possible to do so over Zoom or in a socially distanced manner?

If you attended a weekly support group that currently is not meeting, ask if it can meet again in a public space or on a web meeting tool. If you are mourning the loss of an important event such as a wedding or graduation, consider how you can celebrate this in a safe way.

None of these options will be “the same as before,” but they are what is possible at this moment, and this present moment is what we have control over. The important thing is not to be so focused on what we can no longer have that we are increasing isolation and hopelessness.

Cope Ahead

Coping ahead is a concept in Dialectical Behavior Therapy that asserts that, if we are to truly engage in our coping skills when we need them, we should be using them even when we don’t. Even on days when you feel you are doing well, continue your preferred skills such as going for a walk, talking to loved ones, meditating, coloring, journaling, etc.

These skills become second nature when they become a habit as opposed to specific skills we only use at certain times.

In COVID-19, Give Yourself Grace

We are all writing the rules as we go in this current reality, meaning that old “shoulds” matter even less than they did before. What you thought your recovery might look like will probably change a bit in this reality, and that is okay.

You are doing the best you can with what you have, and that is enough. You are enough.

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Resources:

1. Kehres, E. (2020). UNC researchers study effects of eating disorders during a pandemic. Retrieved from https://chapelboro.com/news/health/unc-researchers-study-effects-of-eating-disorders-during-a-pandemic.

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About the Author:

Margot Rittenhouse, MS, PLPC, NCC is a therapist who is passionate about providing mental health support to all in need and has worked with clients with substance abuse issues, eating disorders, domestic violence victims, and offenders, and severely mentally ill youth.

As a freelance writer for Eating Disorder Hope and Addiction Hope and a mentor with MentorConnect, Margot is a passionate eating disorder advocate, committed to de-stigmatizing these illnesses while showing support for those struggling through mentoring, writing, and volunteering. Margot has a Master’s of Science in Clinical Mental Health Counseling from Johns Hopkins University.

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The opinions and views of our guest contributors are shared to provide a broad perspective on eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer a discussion of various issues by different concerned individuals.

We at Eating Disorder Hope understand that eating disorders result from a combination of environmental and genetic factors. If you or a loved one are suffering from an eating disorder, please know that there is hope for you, and seek immediate professional help.

Published August 24, 2020, on EatingDisorderHope.com
Reviewed & Approved on August 24, 2020, by Jacquelyn Ekern MS, LPC