The Healing Table: Coping Strategies for Eating Disorder Recovery

The Healing Table Coping Strategies for Eating Disorder Recovery (2)

Recovering from an eating disorder can feel a bit like trying to find your way through a labyrinth – it’s tricky, often confusing, and every person’s journey is unique. But, there’s hope and a lot of strategies that can guide you through. This blog is about unpacking those strategies, focusing on creating a supportive environment and fostering habits that aid in the healing process.

Understanding the Recovery Journey

First up, let’s acknowledge that eating disorder recovery is not a sprint; it’s more of a marathon. It involves understanding the complex relationship between emotions, thoughts, and eating behaviours. Recognising that recovery is a nonlinear process, with ups and downs, is key to setting realistic expectations for yourself.

Creating a Supportive Environment

Your environment can play a massive role in your recovery. It’s not just about the physical space but also the people around you. Surround yourself with understanding friends and family, and if possible, join support groups or communities where you can share experiences and gain insights from others who are on a similar path.

Professional Support: Therapy and Counselling

Professional guidance such as visiting a rehab centre can be a cornerstone of recovery. Therapists who specialise in eating disorders can provide valuable insights and strategies tailored to your situation. They can help untangle the web of thoughts and emotions that contribute to the disorder and guide you towards healthier patterns of thinking and eating.

Rebuilding a Healthy Relationship with Food

At the heart of eating disorder recovery is learning to have a healthier relationship with food. This involves understanding and respecting your body’s hunger and fullness cues, and learning to eat in response to these signals rather than emotional triggers. It’s about changing the narrative from fearing food to seeing it as a source of nourishment and enjoyment.

Mindful Eating Practices

Mindful eating is a practice that can help you reconnect with the experience of eating. It involves eating slowly, without distraction, and paying attention to the flavours, textures, and sensations of your food. This practice can help you appreciate meals more and develop a more intuitive approach to eating.

Managing Triggers

Identifying and managing triggers is a vital part of the recovery process. Triggers can be emotional, environmental, or social. Once you recognise what prompts disordered eating behaviours, you can start developing coping strategies to deal with these triggers, such as practicing relaxation techniques or seeking support from your network.

Developing Positive Eating Habits

Creating structured yet flexible eating habits can provide a sense of stability. This might involve setting regular meal times, planning balanced meals, and allowing yourself to enjoy a variety of foods. Remember, the goal is to find a balance that works for you, without rigid rules or restrictions.

Cultivating Body Positivity

Eating disorders often come with negative body image issues. Part of the healing process involves learning to accept and respect your body. Activities like yoga, dance, or other forms of movement can help you appreciate your body for what it can do, rather than just how it looks.

The Role of Self-Compassion

Be kind to yourself. Recovery is challenging, and it’s normal to have setbacks. Practising self-compassion means treating yourself with the same kindness and understanding that you would offer a good friend. Acknowledge your efforts and know that every small step forward is progress.

The Healing Table Coping Strategies for Eating Disorder Recovery (2)

Navigating Social Eating

Social situations, especially those involving food, can be anxiety-inducing. Plan ahead for these scenarios. Think about what you’ll eat, how you’ll respond to potential comments about food or your body, and identify someone in the group who can offer support if needed. Remember, it’s okay to set boundaries to protect your recovery.

Staying Patient and Persistent

Patience is key in the recovery journey. It’s important to recognise that healing takes time, and it’s okay to have days when things don’t go as planned. Stay committed to your recovery, and remember that each day is a new opportunity to take another step towards a healthier, happier you.

Incorporating Exercise in a Healthy Way

Exercise can be a positive part of recovery when approached correctly. Focus on activities you enjoy and that make you feel good. It’s about moving your body in a way that celebrates its strength and capability, rather than as a means of burning calories or controlling weight.

Creating a Positive Kitchen Environment

Transform your kitchen into a space that supports your recovery. This might involve having a variety of foods available, creating a pleasant eating area, and removing any diet-focused products or materials that could be triggering.

The Importance of Routine

Establishing a routine can provide a sense of control and normalcy. This doesn’t mean rigid schedules but rather a gentle structure to your day that includes regular meals, self-care activities, and time for relaxation.

Embracing New Cooking Skills

Learning to cook can be both therapeutic and empowering. Experimenting with new recipes and ingredients can help you rediscover the joy of eating and build confidence in your ability to nourish yourself.

Seeking Inspiration and Resources

There’s a wealth of resources out there for people recovering from eating disorders – from books and blogs to podcasts and online forums. These can offer both inspiration and practical advice, as well as remind you that you’re not alone in your journey.

Avoiding Fad Diets and Quick Fixes

It’s important to steer clear of fad diets and quick fixes, as they can be particularly harmful during recovery. Focus on building a sustainable, balanced approach to eating, one that nurtures your body and mind.

Building a Balanced Relationship with Food

Ultimately, the goal is to develop a balanced and peaceful relationship with food – one where eating is a source of nourishment and pleasure, not stress or guilt. It’s about finding a way of eating that feels good for you, physically and emotionally.

Navigating Social Situations

Handling social situations involving food can be challenging but manageable. Plan ahead, communicate your needs to friends and family, and don’t be afraid to set boundaries to protect your recovery.


Rebuilding a healthy relationship with food during eating disorder recovery is a journey of self-discovery and healing. It involves patience, persistence, and a lot of self-compassion. Remember, every step forward, no matter how small, is a step towards a healthier and happier life. Celebrate your progress, be kind to yourself, and know that with the right strategies and support, you can navigate through the challenges and come out stronger on the other side.


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