Writing a Self-Care Plan for Eating Disorder Recovery

A self-care plan is a personalized strategy that helps you prioritize your mental, emotional, and physical well-being while navigating recovery. It acts as a guide for managing stress, handling triggers, and nurturing yourself in a way that supports healing.

This step-by-step guide will help you create a self-care plan that aligns with your recovery goals and fits into your daily life.

Identify Your Self-Care Needs

·         Ask yourself:

o   What areas of my life feel most stressful or draining right now?

o   What activities make me feel calm, supported, and safe?

o   What do I need to feel emotionally balanced?

o   What do I need to feel physically healthy?

o    How can I be kinder to myself?

·         Self-care is about meeting your unique needs—it looks different for everyone.

Create Your Self-Care Plan

Your plan should include different types of self-care, focusing on mind, body, emotions, and relationships.

·         Emotional Self-Care (Coping with Stress & Emotions)

o   Journaling

§  Write about your feelings, triggers, and progress

o   Therapy or support groups

§  Talk to someone who understands

o   Self-compassion practices

§  Practice positive self-talk, forgiveness, and kindness toward yourself

o   Listening to music or creating art

§  Use creativity to express emotions

o   Breathing exercises and meditation

§  Ground yourself during anxious moments

o   What emotional self-care activities will I commit to?

§  Example: “I will journal for 10 minutes every morning and practice deep breathing before meals.”

Physical Self-Care (Honoring Your Body Without Judgment)

·         Nourishing your body 

o   Eating balanced meals, staying hydrated, and listening to your body’s needs

·         Gentle movement

o   Walking, stretching, yoga, or any form of movement that feels good (without pressure)

·         Rest and sleep

o   Prioritizing a healthy sleep routine

·         Personal hygiene and skincare

o   Taking small steps to care for yourself physically

·         How will I care for my body in a supportive way?

o   Example: “I will make sure to eat at least three meals daily and take a warm bath when I feel overwhelmed.”

Mental Self-Care (Managing Thoughts and Triggers)

·         Therapy or recovery workbook exercises

o   Challenge negative thoughts

·         Affirmations and positive self-talk

o   Replace ED thoughts with kind, empowering messages

·         Limiting social media exposure

o   Avoid triggering accounts or diet culture messages

·         Setting boundaries

o   Protect yourself from unsupportive people and situations

·         How will I take care of my mental well-being?

o   Example: “I will practice one positive affirmation every morning and limit time on social media.”

Social Self-Care (Building Healthy Support Systems)

·         Spending time with supportive people

o   Surrounding yourself with those who respect your recovery

·         Asking for Help when needed

o   Reaching out to friends, family, or a therapist

·         Limiting Time with Toxic or Unsupportive people

o   Protecting your peace

·         Engaging in positive social activities

o   Finding ways to connect without focusing on food or body image

·         Who are the supportive people in my life, and how can I stay connected to them?

o   Example: “I will schedule a coffee date with a trusted friend once a week.”

 Personal & Enjoyment Self-Care (Doing What Brings You Joy!)

·         Hobbies and creative activities

o   Reading, writing, painting, photography, music, etc.

·         Spending time in nature

o   Going for walks, sitting outside, or gardening

·         Trying new activities

o   Exploring new interests unrelated to eating disorder recovery

·         Watching comforting shows or movies

o   Choosing content that makes you feel good

·         What activities bring me joy, and how can I incorporate them into my routine?

o   Example: “I will take 30 minutes each evening to read a book or do a puzzle.”

Make Your Self-Care Plan Realistic and Doable

·         Tips for success:

o   Start Small

§  Focus on one or two self-care actions per day rather than overwhelming yourself

o   Create a Routine

§  Schedule self-care into your daily or weekly plan

o   Adjust As Needed

§  Your needs may change—your plan should be flexible

o   Track Your Progress

§  Use a self-care journal or checklist to stay accountable

o   What are three self-care actions I will start this week?

§  Example: “I will journal every night, go for a 10-minute walk in the morning, and practice gratitude before bed.”

·         Plan for Hard Days & Triggers

o   Self-care is even more important when you’re struggling

o   What are some warning signs that I’m starting to struggle?

§  Example: “I notice I withdraw from friends, skip meals, or feel overwhelmed with guilt.”

o   What self-care actions help me when I feel triggered?

§  Example: “When I feel overwhelmed, I will take deep breaths, write in my journal, and text a friend.”

o    Who can I reach out to when I need support?

§   Example: “If I’m struggling, I will call my therapist or reach out to my support group

o   Having a plan for tough moments helps you stay grounded and prevents setbacks.

·         Write Out Your Personal Self-Care Plan

o   Final Self-Care Plan Example:

§  Daily Self-Care Goals:

·         Eat three nourishing meals and drink plenty of water

·         Journal for 5-10 minutes before bed

·         Take a short walk or stretch in the morning

§  Weekly Self-Care Goals:

·         Call a supportive friend or family member

·         Do one creative activity (art, music, writing)

·         Have a self-care night (watch a comfort movie, take a bath, or do skincare)

§  Emergency Self-Care Plan (For Triggering Days):

·         Step away from social media

·         Use grounding techniques (deep breathing, mindfulness)

·         Reach out to a trusted support person

·         Remind myself: “This feeling will pass. I am stronger than my eating disorder.”

·         Writing your plan down makes it easier to follow and integrate into your life.

Final Thoughts: You Deserve Self-Care & Healing

·         Self-care is NOT selfish—it’s essential to recovery

·         Small self-care actions add up over time—progress, not perfection

·         You are worthy of kindness, support, and self-love, even on hard days

·         Your well-being is a priority—protect it.

Your recovery is a journey, and self-care is one of the most powerful tools you have.

Treat yourself with the same kindness you would give to a loved one. You deserve it.

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.