Five strategies for greater confidence while in eating disorder recovery.
KEY POINTS
- Communicate openly about your needs with trusted friends and family.
- Shift your focus from food to social interactions and activities at events.
- Manage discomfort by acknowledging it, practicing self-soothing, setting realistic goals, and seeking support.
Social situations can be challenging for anyone, but for those recovering from an eating disorder, they can be particularly daunting. Family gatherings, dining out, and other social events often revolve around food, which can trigger anxiety and stress. However, you can navigate these situations confidently and comfortably with the right strategies and mindset. Here’s how:
1. Find a Middle Ground Between Control and Flexibility
While it’s important to avoid overly controlling behaviors, having a general sense of the food situation can help ease anxiety:
- Make a general Inquiry. Check with the host or venue to ensure that food will be served and that options that meet your needs will be available. You don’t need to get into specifics, but a general idea of what will be served can help you feel more prepared.
- Bring a Backup Snack. Carry a small, non-intrusive snack with you. This can provide a safety net if the food options don’t meet your needs without drawing too much attention.
2. Communicate Your Needs
Open communication with friends and family can significantly ease your anxiety. Here’s how to approach these conversations:
- Explain Your Situation. Share with those you trust that you have an eating disorder and are in recovery. Let them know about your triggers and how they can support you.
- Set Boundaries. It’s okay to set boundaries around food-related discussions. Politely steer the conversation away from diet talk or body image if it makes you uncomfortable.
- Ask for Support. Don’t hesitate to ask for help. Whether asking a friend to accompany you to the restroom for a breather or requesting a specific time frame for the family meal and ensuring certain components are included. Small accommodations can make a big difference.
3. Focus on the Social Aspect
Remember, social events are about connecting with people, not just about the food. Shift your focus to the social interactions and activities:
- Engage in Conversations. Make an effort to engage in meaningful conversations. Ask questions, share stories, and enjoy the company of those around you.
- Participate in Non-Food Activities. If the event includes games, dancing, or other activities, participate actively. This will help divert your attention from food-related stressors.
- Practice Mindfulness. Stay present in the moment. Mindfulness techniques, such as deep breathing or grounding exercises, can help you stay calm and focused on the joy of the event.
4. Manage Discomfort
Navigating discomfort in social situations is crucial for growth in eating disorder recovery. It’s essential to recognize that discomfort is a normal part of challenging situations and can be managed effectively. Here’s how to approach these situations with resilience:
- Acknowledge Discomfort. Recognize when you feel uncomfortable, and allow yourself to sit with those feelings without judgment. This can help you build tolerance over time.
- Practice Self-Soothing. Use grounding techniques such as deep breathing or focusing on sensory experiences to calm yourself in the moment.
- Set Realistic Goals. Rather than avoiding discomfort entirely, aim to gradually expose yourself to challenging situations at a manageable pace.
- Assess Safety Behaviors. Evaluate behaviors such as leaving social events or relying on your car as a safety net. While it’s important to prioritize your well-being, continually leaning on these behaviors can reinforce anxiety rather than promote growth.
- Seek Support. Lean on trusted friends, family members, or a therapist who can provide encouragement and guidance as you navigate these challenges.
5. Practice Self-Compassion
Recovery is hard, and it’s vital to be kind to yourself along the way:
- Acknowledge Your Progress. Celebrate your achievements, no matter how small. Each step forward is a victory.
- Forgive Yourself. If you have a challenging moment or feel you’ve made a mistake, forgive yourself. Learn from the experience and move forward.
Conclusion
Navigating social situations during eating disorder recovery can be challenging, but with flexibility, communication, and self-compassion, you can enjoy these events without compromising your recovery. Remember that your well-being is the most important thing, and it’s okay to prioritize your needs. By focusing on social connections and practicing mindfulness, you can create positive experiences and continue to make progress toward your recovery.