Somerset
and Wessex Eating Disorders Association "Serving
those affected by eating disorders"
Strode House, 10 Leigh Road, Street,
Somerset, England, UK
SWEDA
Somerset & Wessex
Eating Disorders
Association
18-25 Project
Relapse Prevention
"serving those affected by eating disorders"
Protection against Relapse
Finding the road to recovery is a long and arduous journey. It has many
ups and downs and trails along its way with many temptations to return
to how it was. As you travel your feeling awaken and can become overwhelming
and at these times we need strength inside and out to help us carry on
through the pain and rawness to find a place where we have space to make
choices and try new things.
Like with climbing any mountain the ups and downs are part of the path
so do not feel that a small downward trip is bad and you have failed,
in fact quite the converse it means that you are on the journey. I remember
learning to Kayak and the being please when I did not capsize because
I was playing careful, the guy said those of you who are capsizing it
is a good sign because you are pushing yourself to your limits to achieve
more. When I reflected on this I saw how I was playing safe and staying
by the river bank for protection but this would never have let me learn
to explore open waters in a kayak!
There are certain things that we can do to protect ourselves from tumbling
down the old well trodden path of our eating distress.
This will look at elements of keeping going with
recovery from
Anorexia
Bulimia
Compulsive eating
Anorexia—Staying well - Relapse prevention
“ If no one ever dieted there would
be no anorexia”
So
Design a meal plan that takes care of all yoru bodies needs. Ask
for help from a dietician if needed.
If you want to work towards a healthy weight then do not cut out
carbohydrates, fatty and sugary foods, your body needs some of them!
Eat lots of wholegrain, fruits, vegetables and enough dairy and protein
foods to build strong bones, muscles and organs.
Allow yourself to do 30-60 minutes exercise 3 or 5 days a week with
the support from your peer group. If you are working a with coach
or trainer then your exercise may be more than this and your diet
will have to be built to match!
When you get those FAT FAT FAT feelings ask yourself do I need ,
love, friends, sleep, confidence. How would your life be better if
you were thinner? What would you gain? What would you lose? Remember
how things were when you were thin, were you happy? Did you have energy
to enjoy friends?
Keep going to appointments with your therapist / counsellor, keep
seeing a dietician to make sure your weight is safe or becoming safe
and keep seeing your GP to help make sure your body is getting all
it needs and is physically ok.
Get out there and make some friends, take up a new hobby, do lots
of writing and drawing, get a pet if you can have one they are great
company!
Keeping Bulimia out of your life
Never let yourself get hungry 3 meals and maybe 2 small snacks a
day, plan this with a dietician.
Be aware of your trigger attitudes and feelings. Physical hunger
is an easy trigger to start a binge which eating at regular intervals
can minimise
Allow yourself good tasting and quality food. Sometimes a trigger
can be a wish and desire to have nicer foods which once you start
lead to binging and then ridding yourself of the food you disallow
yourself
Think about what times of day are difficult for you plan something
in that time so you swap the temptation for something else, for example
going for a walk with a friend, doing a voluntary job, helping a neighbour,
eating out with a friend.
Understand your triggers, when the urge arrives and it will HALT.
Am I hungry/ Am I angry? Am I lonely? Am I tired? If so what do you
really need?
If you notice your stress rising, happy or sad, be aware that your
body may wish to numb the feelings with food to avoid overwhelment
and flooding of emotions.
If you know a trigger is boredom then fill the time until you can
manage the trigger call and be with yourself and your feelings
If you binge see if you can post phone the urge to purge for 5, 10
, 15 minutes 1 hour? Challenge yourself
Keep in touch with your therapist, doctor and dentist
Compulsive and Binge eating no more
Eat regularly if you are not ravenous you are less likely to binge
eat.
If you know you graze, can you keep grazing foods to a minimum in
the house? Do not deprive yourself of them but put them into your
diet so you get them at regular intended intervals
Shop daily, it may be time consuming but if you go with a planned
list and come back with the planned ingredients and when you go out
again do not take money so you can’t buy more unless you are likely
then to steal.
Go to your GP and ask for help, you deserve help and support. Sometimes
people feel that they wont be taken seriously if they are not thin
enough, this is not the case, ask for a counsellor or therapist to
help you manage your thoughts an feelings. More people binge eat or
eat compulsively than are anorexic or bulimic. You are not alone!
If you desire a particular food then allow yourself to have it as
part of your meal. This may help avoid urges to binge on luxuries
as they are integrated into your normal diet.
When you feel the need to binge see if you can do something else
first like go for a walk, phone a friend. Make a list of things you
could do that may take you away form the binge process.
Moving away from Compulsive Eating
Research on healthy weight management
Most diets provide about 1500 calories a day which will result in weight
loss but after about 2 months that loss slows and then plateaus and then
the reverse happens. Often the person will end up weighing more than when
they started a diet.
Effective diets recommend
No more than 30% of calories as fat
No more than 20% calories as protein
Remaining calories as complex carbohydrate, whole grains, fruits and
vegetables.
Limited amounts of salt, sugar and refined flour or processed food and
fats food
30-60 minutes exercise or physical activity 5 days a week
Social support non food fun times with friends and family. At least one
close and satisfying friendship or relationship
Stress reduction
Use peer group support like Overeaters anonymous to share your thoughts
and feelings.
What can I do instead?
If you are going to help yourself it is great to have a tool box of options
at hand for when you need them.
Planning ahead of time makes it easier at the crunch point.
Buy yourself a notepad that will fit in a pocket/cupboard or bag
List who you could ring to talk to and their numbers including help
lines
List feasible positive behaviour options for outside and inside
for example go for a walk on the beach/ up the hill , a bike ride,
writing, hitting pillows read a book
Advance planning, think about what you would really like to do and
have never had the chance and set out to find out how you can do this,
it maybe to join a new club, take up a new hobby learn a new skill
do voluntary work
Have a list of safe foods and safe menu plans
Make a list of positive self talk I do not want to _____ because______________
and when I used to I felt ________________
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