Journal Prompts for Dealing with Unsupportive People in Eating Disorder Recovery

Dealing with unsupportive people can be frustrating, hurtful, and emotionally draining, especially when you're working hard on recovery. Journaling can help you process your feelings, set boundaries, and build self-confidence in handling these difficult situations.

Use these prompts to reflect, gain clarity, and develop strategies for protecting your mental health.

Understanding Their Behavior

·         These prompts help you explore why certain people might be unsupportive and how their behavior affects you

o   Who in my life has been unsupportive of my recovery? What have they said or done that made me feel invalidated?

o   Do I believe their unsupportiveness comes from ignorance, denial, or something else? Why might they struggle to understand?

o   What past experiences or beliefs might be influencing their behavior? (For example, diet culture, personal body image struggles, or lack of knowledge about eating disorders.)

o   If I could sit down and tell them exactly how their actions impact me, what would I say?

·         Gain insight into why they behave this way and decide if it’s worth trying to educate them or if you need to set stronger boundaries

Processing Your Emotions

·         These prompts help you work through feelings of frustration, sadness, or disappointment

o   How do I feel when someone dismisses or ignores my boundaries? Do I feel hurt, angry, frustrated, or something else?

o   What was my initial reaction to their unsupportiveness? Did I shut down, get defensive, or try to explain myself?

o   What do I wish they could understand about my recovery journey? How would that change our relationship?

o   If I continue to engage with this person, what impact does that have on my mental health? Is it worth it?

·         Allow yourself to feel all emotions without judgment and recognize how unsupportive people affect your mental well-being

Setting and Reinforcing Boundaries

·         These prompts help you develop strategies for protecting yourself from negativity

o   What are three specific boundaries I need to set with unsupportive people?

o   How can I respond when someone crosses my boundaries? Write out a few go-to phrases I can use

o   How do I feel when I set a boundary? (Guilty, empowered, nervous, relieved?) Why do I feel that way?

o   What would my future, fully recovered self say about setting boundaries today? How would they encourage me?

·         Develop clear, confident responses to enforce your boundaries without guilt.

Deciding Who Deserves Access to Your Energy

·         These prompts help you determine whether to keep certain people in your life or limit contact.

o   Does this person bring positivity into my life, or do I feel drained after interactions with them?

o   Have I tried explaining my needs to them? If so, did they respect what I said

o   What is my biggest fear about distancing myself from this person? Is that fear valid?

o   Who in my life does support me? How can I strengthen my connection with those people?

·         Shift focus away from toxic relationships and toward people who genuinely uplift and respect you.

Building Self-Worth and Resilience

·         These prompts help you reframe negative experiences and remind you of your own strength

o   Even if someone doesn’t support me, what are five reasons why my recovery is still worth it?

o   What are three things I love about myself that have nothing to do with how others see me?

o   How can I remind myself that their opinions don’t define me? What affirmations can I use?

o   What small steps can I take today to surround myself with more positive, supportive energy?

·         Strengthen your self-worth so that the opinions of unsupportive people don’t hold power over you

Moving Forward With Confidence

·         These prompts help you create an action plan for handling unsupportive people in the future

o   If I encounter someone who makes triggering comments, what’s one thing I can do to protect my peace?

o   What is one lesson I’ve learned from dealing with unsupportive people? How will it make me stronger in the future?

o   What’s one thing I can do this week to prioritize my own healing, regardless of what others say?

·         Shift from frustration to empowerment, knowing you are in control of how you respond and move forward

Final Thoughts: You Deserve Respect and Support

·         You are not responsible for making others understand your eating disorder

·         It’s okay to set boundaries and walk away from people who don’t respect you

·         Your recovery is valid, no matter who supports or doesn’t support you

·         You deserve to be surrounded by people who uplift and encourage you

Final Thought: Let journaling be a space to process, release, and remind yourself of your worth. No one else’s opinion can take that away from you

Disclaimer: This information is intended for educational purposes and should not replace professional medical advice. If you or someone you know is in crisis or needs immediate help, please contact a healthcare professional or crisis intervention service immediately.