5 Ways to Stay on Track With Eating Disorder Recovery During COVID-19

Posted on April 9, 2020April 8, 2020 by Alison Pelz, LD, RD, CDE, LCSW

Keeping your eating disorder recovery front and center during the COVID-19 pandemic may be the furthest thing from your mind, given that we are all adjusting to a new way of life, navigating uncertainty, and dealing with loss and worries about our health, to name a few pressing issues.

Here are some tips to help you maintain and even thrive with your eating disorder recovery during this unusual and trying time:

1. Keep eating disorder recovery on the priority list during COVID-19.

Of course, your priorities have shifted in the wake of COVID-19. First and foremost, you are dealing with the stress of this health crisis. Time and energies have shifted because you are adjusting to a new way of life, including being cooped up in the house; working or schooling from home; health risks; and isolation.

While these changes may seem overwhelming at times, know that you can tend to your eating disorder recovery during this time. As with everything right now, your recovery may look different than usual, and that’s okay.

2. Stay in touch with your eating disorder treatment team.

If you have not checked in with your treatment team—including your therapist, dietitian, and doctor—that may be a good first step. Most clinicians are conducting telehealth appointments, which may include video conferencing, telephone, email, and FaceTime appointments. Telehealth may feel a little daunting at first, but I am finding it to be an effective way to continue to support clients with eating disorders.

If you don’t have an eating disorder treatment team, read more here about how to find eating disorder services in your area.

3. Accept that your eating may be different during COVID-19, and that’s okay.

Changes in food accessibility, cooking at home vs. eating out, living situation, mood fluctuations, and activity level can all contribute to changes in eating patterns. Talk with your treatment team about any changes you have noticed with your eating as well as alcohol consumption.

4. Stay curious about your eating disorder symptoms.

Your eating disorder symptoms may change, or they may wax and wane during this time. Try to refrain from being judgmental about your eating disorder symptoms.

Instead, ask yourself something like, “I am noticing that I am doing this eating disorder behavior more. What may be going on or what may I be feeling?” Being curious rather than judgmental allows for problem-solving rather than shame.

5. Be as social as you can while physical distancing and stay-at-home orders are in place.

Social isolation and loneliness can affect your physical and mental health. Regularly connecting with family, friends, co-workers and/or classmates via telephone or virtual meetings can help reduce feelings of loneliness. Check with your treatment team, as they may be aware of virtual eating disorder support groups that can help support your recovery during the pandemic.

Your eating disorder recovery may look different than it usually does during the pandemic, and that’s okay. Using the tips above and taking it one day at a time is a good place to start.

4 Ways to Build Momentum in Eating Disorder Recovery

Posted on July 23, 2019July 18, 2019 by Alison Pelz, LD, RD, CDE, LCSW

Are you just starting out on your recovery journey? Or have you been in treatment for a while and feel like your recovery is stalled? You’re not alone.

Here are four tips to help build momentum or re-energize your eating disorder recovery.

Establish a complete eating disorder treatment team.

Without professional treatment, eating disorders tend to get worse, not better.

Unfortunately, getting inadequate treatment, such as stopping treatment prematurely or having an incomplete treatment team, happens all too often. It can lead to hopelessness about ever recovering, slow down recovery or lead to recovery burnout.

The gold standard of care in eating disorder treatment is to have a multidisciplinary team. An eating disorder treatment team usually consists of a therapist, registered dietitian, medical doctor, psychiatrist, family therapist, and possibly other specialists. Click here to learn more about how to find a therapist and establishing a treatment team.

Make recovery a priority.

Recovery can feel like a full-time job, which can be downright exhausting. Eating disorder recovery is definitely a marathon and not a sprint. It takes time to understand how the eating disorder serves you and to establish new healthier patterns to cope with life.

Recovery doesn’t happen in a vacuum. Recovery happens while you are in school or working and involved with family, friends, and hobbies. So, it is easy for recovery to be put on the back burner given all of the obligations you may be juggling.

Making recovery a priority is important because without recovery, your eating disorder negatively affects all areas of your life occupation or school, relationships, physical and mental health, and overall quality of life.

Having acceptance that recovery is going to take time and energy is a good first step to making it a priority. Carving out time in your day for self-care, meal planning, eating, rest, and treatment appointments can help you feel less overwhelmed.

Learn to say no.

This is a tough one for me and so many of my clients. Sometimes saying yes is like a reflex because it is so automatic.

Learning to say no is a must in order to make recovery a priority. Furthermore, you may learn in treatment that saying yes too much may be contributing to or exacerbating your eating disorder symptoms.

Not setting firm boundaries can lead to feelings of hopelessness, worry, anger, and resentment, to name a few negative emotions. When we over-extend ourselves, often eating disorder behaviors are used to cope.

Although there are several reasons why people struggle with saying no, often fear is the primary culprit. You may fear missing out, hurting others feelings, appearing selfish or rude, being judged, and feeling rejected.

Learning how to set boundaries takes lots of practice, so be patient with yourself. If you notice that you struggle in saying no, discuss this with your therapist and other treatment providers.

Ask for help.

Working on your eating disorder recovery is something that you are responsible for. However, that doesn’t mean that you have to do it alone.

As you know, loved ones can’t eat for you or attend your appointments for you, but they certainly can support you in your recovery in many different ways.

As you go through recovery, you are going to need help, and that is okay. Often, part of what keeps people stuck in the eating disorder is isolation and feeling like they have to recover alone.

Barriers to asking for help often include fear of appearing weak, feelings of shame or guilt, or worry about burdening others. Your fears most likely are unfounded, as most people like to help others.

So what does asking for help in recovery look like?

Well, at different times in your recovery, it could mean different things. But, for some, it could be eating a meal with someone, it could mean being social, or it could mean simply talking.

It could also mean asking loved ones to learn more about eating disorders or attending a family therapy session or doctor’s appointment.

Consider making a list of people whom you could ask for help by asking yourself, “Who has my best interest at heart and who believes in me?”. Having some people in mind ahead of time can make it easier to ask for help.

Lastly, don’t feel like you have to be in crisis to ask for help. If you have any inkling that you may need help, reach out. Sometimes just the act of reaching out and talking to someone can be supportive.

The recovery road is always bumpy. But, having a strong treatment team as a foundation, making recovery a priority, setting firm boundaries, and calling on loved one for support can often make the bumps feel more manageable.

Must-Ask Questions When Looking For An Eating Disorder Therapist

Posted on June 12, 2019June 12, 2019 by Alison Pelz, LD, RD, CDE, LCSW

Let’s face it, finding the right eating disorder therapist for your eating disorder can be daunting. It can feel downright overwhelming. You may be ambivalent about getting treatment. Maybe you are worried that your eating disorder isn’t “bad enough” to warrant treatment (trust me, it is). Or perhaps you are feeling hopeless about finding another therapist after being treated in the past.

Whether you are an individual with an eating disorder or a loved one of a person with an eating disorder, looking for a qualified therapist can be tough.

This post will give you tips on what to look for in a treatment provider, and questions to ask to help you determine the right eating disorder therapist for you.

Most therapists are willing to talk with you on the phone before you set an initial appointment. They will help assess goodness of fit in regards to scheduling, payment, and issues you may want to address in therapy.

If the therapist doesn’t offer a phone consultation, then these questions can be asked in the initial face-to-face appointment.

You can use the following questions and talking points when interviewing a potential therapist:

How do you help clients with eating disorders?

If a therapist has a lot of experience treating eating disorders, they should have a concise and clear answer. Many well-meaning therapists indicate on their website, referral site, or insurance websites that eating disorders are their specialty, but really don’t have experience treating eating disorders.

Because of the complex nature of eating disorders, try to get a therapist with extensive experience with eating disorders if possible.

Do you have a network of other professionals who have experience treating an eating disorder to whom you can refer me?

If the therapist has experience treating eating disorders, they should have a relationship with other treatment providers in your community. To learn more about eating disorder treatment teams click here.

What hours do you see clients and what are the payment options?

The course of eating disorder treatment can be long. Having a conversation up front with a potential eating disorder therapist about finances and scheduling is important. Be sure that the scheduling and payment options work for you over the longer -term.

Here are a few resources to help you find a qualified eating disorder therapist in your area:

Finding an eating disorder therapist can take time. Consider breaking down your search into smaller pieces and chip away at it each day.

Additionally, if you feel overwhelmed trying to find an eating disorder therapist, ask a friend or family member to help you in your search.

Please call for a free 15-minute phone consultation to learn how I work with clients with eating disorders.

Don’t live in the Austin Area, but want tips about how to improve your relationship with food and your body? Subscribe to my newsletter here.

2018 Year In Review

Posted on December 18, 2018December 5, 2018 by Crowncreatives

As we come into the end of the year, I wanted to reflect on the posts I’ve published here in the last year, so here is 2018 in review!

If you’ve read the blog before or visited my site, you’ll know that my mission is to help people make peace with food & their bodies. My goal is to help people challenged with ED and other food & weight-related concerns to move from constantly worrying about food and their weight to being free to create the lives they want.

This year, I wrote a lot about recovery, intuitive eating, and supporting loved ones with eating disorders, to name a few topics. I’ve compiled every single post from this year, so you can catch up if you missed a post or refresh your memory if you’d like!

Are you already feeling diet culture pressure?

Before the new year, read why you should Forget About Diets To Improve Your Health This Year. Another concept to become familiar with is how Rejecting the Diet Mentality is Key to Healing Your Relationship with Food.

How can you support the people in your life to develop positive body image and/or work through disordered eating?

Here are 5 Surprising Ways to Support Your Loved One with an Eating Disorder and a post especially for Dads: 6 tips to Help your Daughter Develop a Positive Body Image.

Recovery from an eating disorder is not an easy process.

This year I wrote about 4 Tips to Cope with Weight Gain in Recovery from Anorexia Nervosa, Tips to Support Eating Disorder Recovery this Semester, 5 Steps to Reconnect with Exercise in Eating Disorder Recovery, and How to Stay on Track with Eating Disorder Recovery during the Summer: Tips for College Students.

Are you curious about Intuitive Eating?

Here are 3 Important FAQs about Intuitive Eating that you should know.

Recognizing that it’s time to get treatment for your eating disorder is a huge step.

Here are 5 Signs That It Is Time to Get Treatment for Your Eating Disorder.

And finally, a treatment team can make all the difference.

Here are my tips on how Building a Treatment Team to Help You Conquer Your Eating Disorder, and 5 Ways a Dietitian Can Help Reduce Binge Eating.

I hope you have enjoyed all of the posts from this year! Please let me know if there are any topics you would like for me to cover in 2019. If you’re looking for even more resources, make sure you’re following me on Facebook and Pinterest – I share tons of resources from me + other experts in the field on both platforms!

4 Tips to Cope with Weight Gain in Recovery from Anorexia Nervosa

Posted on December 4, 2018May 7, 2019 by Alison Pelz, LD, RD, CDE, LCSW

Let’s face it – our society gives us strong messages from social media, print media, our schools, and the health care system that weight gain is bad. Wherever we turn we are given the message that weight gain is a death sentence. (Which, by the way, is not true! If you want to learn more on this subject I highly recommend reading Health at Every Size).

Folks who are in recovery from an eating disorder have a double whammy to contend with. One of the key features of anorexia nervosa (or really any eating disorder) is the fear of gaining weight. This fear plus societal pressure to look a certain way can make recovery from an eating disorder feel like an uphill battle.

Therefore, if you are in recovery from an eating disorder, it would make sense that you have an intense fear of gaining weight. However, weight restoration is a must in recovery in order to maintain your physical and mental health.

Helping clients improve body image while restoring weight, nutrition, and health can be the hardest part of the recovery. But it is possible with perseverance, patience, and hope.

I have gathered some wisdom from around the web from other treatment professionals and those in recovery to help you along with the process.

1. You are gaining weight that you shouldn’t have lost in the first place.

The weight gained in eating disorder recovery isn’t just regular weight gain–it’s weight restoration. You are healing through the weight gain – giving back what you shouldn’t have taken from your body in the first place.

Weight restoration can be complicated and difficult, and shouldn’t be a journey you embark on alone. To better understand the process, read this article on what weight restoration is, what it’s comprised of, and what you should expect when going through it. It also includes a discussion of particulars you might not be familiar with, like refeeding syndrome (the complication of increasing food intake too quickly) and hypermetabolism (the increased rate of metabolic activity that often comes along with an eating disorder).

It also covers how difficult the process of weight restoration can be in recovery–and why it is critical to not only have a meal plan for weight restoration but a therapist to help throughout the journey.

Read the whole thing here: Working Through the Weight Restoration Phase of Anorexia Nervosa

2. Accepting weight gain as part of recovery takes time (and lots of it!).

Accepting your body takes time. In fact, it can be one of the slowest parts of recovery. The author of this article provides several useful ways to cope with weight gain, including thanking your body! It is a must read.

Some of the tips covered are:

remembering our bodies changes are never as visible as we fear
keeping perspective & remembering that the alternative is worse

Read the whole thing here:

5 Ways To Deal With Weight Gain When You Are In Recovery From An Eating Disorder

3. Fear of weight gain usually reduces as your eating normalizes.

I have seen this in my clinical practice. As clients start to feel better physically because they are feeding themselves more regularly throughout the day, the fear of weight gain can lessen.

As weight gain also naturally redistributes after the initial gain, the prospect of weight gain becomes less overwhelming. Once your body has come out of life-saving mode, the weight you’ve gained back won’t just sit in one place. It will spread across your body, and will not be nearly as visible as someone in recovery might worry about when starting the process.

“Will I gain weight forever?”: What we know about weight trajectory during recovery from an eating disorder

Yes, Weight Gain Is Hard. Thankfully, We Have 8 Ways to Cope With Weight Gain For You

What this article shows us is that the odds of perpetual weight gain after the initial restoration, are actually pretty low. Your body will adjust back to a stable, healthy weight, and for the most part, stay stabilized.

4. Weight restoration allows you to enjoy life more fully.

“Going to concerts has always been one of my favorite things to do. The atmosphere, the music — I can go on about it for hours. Ever since my eating disorder came to peak, I’d lost this love.”

Dietary restriction and malnutrition often occur pretty slowly, and sufferers from eating disorders may often not notice that their sense of joy and zest for life is blunted and dulled. Without proper nourishment, your body just isn’t able to sustain you through life as well.

With proper nutrition, you will begin to get feel more like your old self. Your body will have the nourishment it needs to keep healthy, to keep energy sustained, and you will be able to once again be an active participant in your life & hobbies.

How I’m Learning to Love Weight Gain in Eating Disorder Recovery

With your renewed energy, your emotions will feel full and vibrant again–allowing you to enjoy life in a way you may have not even realized you were missing out on. With weight gain comes this capacity to feel full and alert and restored.

Accepting weight gain in eating disorder recovery can be a long and difficult journey. It isn’t something that happens overnight. Work and support are necessary components to the journey. Keeping these four key things in mind can help you on your journey to recovery and weight restoration.

Please call for a free 15-minute phone consultation to learn how I work with clients with eating disorders.

5 Signs That It Is Time to Get Treatment for Your Eating Disorder

Posted on October 16, 2018October 8, 2018 by Alison Pelz, LD, RD, CDE, LCSW

Anticipating getting treatment for your eating disorder can be daunting for many reasons.

Maybe your friends and family are worried about you and pushing you to get treatment, but you feel like they don’t understand.

Perhaps you have gotten treatment and feel like it hasn’t helped.

Or you may feel like you can beat the eating disorder on your own.

You are not alone.

Most clients I see are often unsure if a) they want to recover, b) they can recover, or c) Their eating disorder is “bad enough” to need treatment.

Furthermore, you may feel ambivalent about getting treatment because your eating disorder may have helped you. What I mean by this is that your eating disorder may have stuck by your side, given you a sense of control, or provided feelings of safety. You may even feel like it is who you are.

On the other hand, treatment can offer new ways of coping, improve your self-confidence and self-esteem, and help you achieve goals that you never thought were possible.

Eating disorders don’t go away without professional treatment.

Untreated eating disorders usually get worse and harder to treat as time goes on. They can cause serious medical problems, some of which can result in death.

Here are 5 Signs that it is time to get treatment for your eating disorder:

1. You think about food a lot.

If you’re planning out your day around food as soon as your feet hit the ground-what to eat (and what not to eat), when, and how much- you might have an eating disorder. Thoughts about food take up so much head space and can be exhausting.

For example, you may have thoughts similar to these: “Did I make the right decision about what to eat?”, “She didn’t eat a snack. Should I be eating a snack?”. Your thoughts about food can be so pervasive at times that they lead to poor concentration, feelings of worry, sadness, and/or guilt.

2. You have problems concentrating on tasks.

Whether you are at school, work, or at home, it is hard for you to stay focused on the task at hand (or maybe hard for you to even get started). Your brain needs adequate fuel to function properly, and if you have an eating disorder, chances are you are not properly nourished. Poor concentration can be the result of inadequate and/or poor quality nutrition and erratic eating.

3. You feel alone.

Eating disorders can be isolating. Eating and food can be a big part of family and social engagements. You may find yourself avoiding social situations because the food associated with these engagements is too anxiety provoking. Or you may attend the social engagement, but feel distracted or not fully present because you feel worried about food or fitting in.

Poor body image may also cause you to avoid social situations. Feeling worried about how you look and what others are thinking of you may cause you to stay home. Isolation can make the eating disorder worse, increase feelings of depression and anxiety, and erode your self-confidence.

4. You find yourself being dishonest with others.

Most of us value honesty. Trustworthy and honest may be words that you use to describe yourself, except when it comes to your eating disorder. Often, eating disorder behaviors such as purging, binge-eating, and restriction are done in secret because you have feelings of guilt and shame around the behaviors.

5. You want to stop your eating disorders behaviors but can’t.

It is not unusual for people with eating disorders to try to get better on their own. You may have had success for short periods of time, maybe even months. But then life happens and the behaviors come back. Trust me, it is not because of lack of effort, intelligence, or motivation that you can’t stop your eating disorder on your own. It is the nature of eating disorders. They are complex, consisting of psychological, biological, and social factors. Adequate treatment by experienced clinicians is needed to help support you in your recovery.

This is a very short list of signs. Even if you experience one of them (or none of them but know that you are struggling), please talk to a professional. I know taking that first step to seek treatment is hard and scary, but if you have any inclination to improve your situation, seek treatment. The National Eating Disorder Association is a great resource.

Please call for a free 15-minute phone consultation to learn how I work with clients with eating disorders.