How To Deal With Food Addiction Relapse

You know the feeling- a little food here, a little (more) food there. Pretty soon you’re in over your head- eating, eating, and eating some more. I’m talking about food addiction relapse. It sucks, and it sucks BAD. Let’s discuss what you can do when you feel a relapse or slip approaching.

A Slip

When does a slip (or 2) become a full-on relapse?

It’s really at your own discretion. I don’t believe someone can tell you that you’re in relapse. Well, I mean they can but that doesn’t make it true.

The opposite is also true- if you know you’re in relapse and someone tells you that you’re not, they would obviously be wrong.

My Slips

I have had many, many slips in only the past four months since once again dealing with my binge eating disorder.

But you know what?

Determination has gotten me through it.

I’m determined not to go back to the hell of continuous binging and self-hatred. I’m also determined not to let fear and this disease throw me back into a total and complete relapse.

Even though I’ve had some slips and binges over the past few months, it’s how I come back stronger and wiser that gets me through it.

Tomorrow will be Day 3 of being clean with food. I’m not looking past tomorrow, because there’s no reason to.

What awaits me the day after tomorrow isn’t going anywhere.

Related: Getting Clean With Food

Back To The Beginning

I have found that the best way to start over is to…well, start over. Deep, huh?

But, do you really need to start at the very beginning? Even though it is a “very good place to start”, don’t discredit all of the work you’ve put in so far with your recovery.

Build on what you’ve learned and changed about yourself. You’re not the same person you were when you first started your journey.

Take What You’ve Learned

What have you learned so far in your journey to recovery?

Write down everything you can think of so that you can see just how far you’ve come.

Now take all that you’ve learned, and form a plan for yourself going forward.

Number one on your list should be the willingness to start again.

Keep in mind that if you don’t have the willingness right now, it doesn’t mean that you never will.

An Example Plan

An example of my plan goes something like this:

Plan tomorrow’s food (and stick to eating what I’ve planned).
Eat without distractions.
Focus on not overeating and listening to my body.
Journal if needed.

I generally don’t make a long list for the next day. Keeping it short is a good way to make sure you can accomplish what you set out to do for the day.

If you make a long list and are only able to do 1 or 2 things on it, how does that make you feel? I know for me if I can’t accomplish everything on my list, I feel like a failure.

And what does feeling like a failure lead to?

Yep, you got it- reaching for food to make it feel better. But has that ever helped in the long run?

Nope.

Because then the vicious cycle starts again.

See why making a small list is best?

You Can Keep Going

Does anything that you’ve written down stand out to you?

Does anything make you feel like you did when you were completely defeated and ready to try anything to beat your food addiction?

Take those reasons and read them again. If you’re ready to beat your food addiction relapse, the reasons you have just written down will carry you through to your new start.

Start Slow

Starting anew needs to happen slowly.

Take your time and be purposeful about your reasons for wanting to recover. Yes, the disease will have you think that it has won, and you might even be thinking that, but STOP!

You are in control of your disease, not the other way around.

No matter how loud the food may be, you can and should be louder.

Self-Care For Food Addiction Relapse

I can’t emphasize enough how important self-care is. Find out what works for you and DO IT!

Journaling

I love to journal. It’s my absolute favorite thing to do when I need to vent, “talk” things through, and/or make a plan for myself.

Journals don’t judge, talk back, or give unsolicited advice.

I keep my journal in the living room because that’s usually where I am when the feeling strikes me to let my feelings out. (It’s also right next to the kitchen if I start thinking about food…)

With it being right there on the main level, I really don’t have an excuse not to use it- which is obviously the reason I leave it there.

I’m a big fan of writing. A lot of times I don’t even realize something is bothering me until I start writing. Then, sometimes, if I’m lucky, the solution to what I’m looking for (even if I’m not aware that I’m looking for one) will come to me.

I end each journal entry with my gratitude list for the day or week (I don’t journal on a regular basis, just when needed). Then I make my plan for the next day.

Meditation

If you’ve never meditated, I’m not gonna lie- it’s not easy to do at first.

We all lead such busy lives, that the simple act of being can be difficult.

Sitting still and thinking about nothing felt to me about as difficult as having to do an interpretive dance in front of thousands of people.

Ok, maybe that’s a bit of an exaggeration…but it’s still tough!

Let me tell you though, once you are able to quiet your mind, even if only for a moment, it’s like nothing else in this world.

To have peace and nothing to worry about for even a few seconds of time is worth the effort of figuring the whole meditation thing out.

Time For Yourself

If you don’t make time for yourself, you’re going to have a hard time getting better.

Make yourself your #1 priority right now. I’m giving you permission to be selfish!

Ironing out what’s bothering you the most right now will help you succeed in your journey to recovery in the long run.

Most of us eat (and overeat) when we want to escape from our feelings and problems. So, if you let those feelings out, no matter how uncomfortable it makes you feel, you’ll have a better chance of getting through the tough times.

Final Thoughts On Food Addiction Relapse

Food addiction relapse is tough. It makes you feel like a failure and that you’ll never heal.

Has anyone ever told you that you can’t do something, making you crazy mad? Think of your eating disorder as a person and PROVE. THEM. WRONG!

You can get out of relapse, and you will. Start with self-care and take as much time on that step as you need. Just like a wound on your skin, you need time to heal from the hurt.

When you’re having a tough time, reach out to someone who loves you and ask them for support. You don’t have to tell them what you’re struggling with, just let them know you need some extra love right now.

If you need more help and support, please take a look at the mental health and eating disorder resources page here.

We’ll get through this together.

Disclaimer: I am not a mental health expert. If you have concerns about your mental health and/or food relationship, you should discuss your symptoms further with a medical professional.