What is a relapse?
A relapse occurs when someone recovering from an eating disorder experiences a return of disordered behaviors that meet the criteria for an active episode – such as binge eating, purging, or severely restricting food intake.
If you experience a relapse, be kind to yourself. Recovery is not a straight path – it’s gradual, nonlinear, and often includes setbacks. Relapsing doesn’t mean you’ve failed. What matters most is how you respond. Instead of letting guilt or shame take over, focus on learning from the experience and re-establishing your support system.
Reflect on what may have triggered the relapse, reach out to someone you trust, and remind yourself of the reason you chose recovery. Reaffirm your commitment to healing – because every step forward, no matter how small, still counts.
Strategies for preventing a relapse from occurring
By using strategies that help us become more self-aware and less self-critical, we can reduce the chances of a relapse from occurring.
Develop a strong support system
Surround yourself with people who are supportive and. Meanwhile, avoid those who tend to make you feel drained, encourage disordered eating behaviours, or make you feel bad about how you perceive yourself.
Identify your “triggers”
When are you more likely to revert to your old, destructive behaviors? identifying the ‘when’, can help you to start seeing the common patterns of triggers In reverting back to your old habit.
For example, do destructive behaviors tend to emerge during holidays, exam periods, or before significant events? Are difficulties at work or in relationships likely to trigger disordered eating habits?
Recognizing your early warning signs can help you take proactive steps to prevent a relapse. Develop a plan for managing these triggers, such as scheduling additional therapy sessions, reaching out to trusted friends or family for support, or practicing self-care strategies that promote emotional well-being. Having a plan in place can empower you to navigate challenging moments while staying committed to your recovery.
Avoid websites or unfollow social media profiles that are pro-ana or pro-mia
Websites or social media accounts that encourage or glorify anorexia or bulimia are run by those who are looking for excuses to continue down their self-destructive path. The “support” they offer is dangerous and will only hinder your recovery.
Journal
By keeping a daily track of your thoughts, emotions and behaviours, you’re more likely to notice when you're falling back into negative patterns so you can take action immediately.
Stick with your eating disorder treatment plan
Even if you are getting better, don’t ignore your treatment plan and the recommendations suggested by your treatment team (i.e., psychologist, nutritionist, general practitioner).
Fill your life with uplifting activities
Make time for activities that make you feel joyful and fulfilled. You could try something you’ve always wanted to do, develop a new skill, pick up a new hobby, or volunteer in your community. By making your life more rewarding, you’ll experience less desire to focus on food and weight.
Common warning signs of a relapse
While all eating disorders are different, they usually share similar signs that can help you identify potential problems or relapses during recovery:
- Making efforts to eat alone
- A return to obsessing about food and weight
- Overwhelming feelings of shame and guilt after eating
- Hiding information from close ones and your treatment team
- Return to body checking or avoidance behaviours
- Becoming irritable when the topic of food or eating disorders is brought up
- Increased stress, anxiety, perfectionism and depression
- Sleep disturbances
- Isolation from friends and close ones
What you can do if you’re relapsing
- Seek Professional Help Immediately
Reach out to a therapist, doctor, social worker, or school counselor for support. The sooner you seek help, the more effectively you can address the relapse and continue progressing in your recovery. - Let At Least One Trusted Person Know
Share your relapse with someone in your support system who you trust. You don’t have to go into detail if you’re not comfortable, but letting someone know can make the recovery process from the relapse much easier. Being surrounded by supportive, compassionate people is essential for healing. - Use Coping Strategies Learned in Recovery
Reflect on the coping strategies you’ve developed during your recovery. Identify the triggers that may have caused the relapse so you can better manage them in the future. - Prioritize Your Wellbeing
Ensure you are nourishing your body with balanced, nutritious meals. Incorporate self-care practices that help restore your emotional and physical well-being, such as:- Spending time with supportive individuals.
- Enjoying "me time" by engaging in relaxing activities like going for a walk in nature, having a bubble bath, reading a book, or doing yoga.
