Stress Management in the Treatment of Eating Disorders
Stress is a major trigger for eating disorder behaviors, whether it leads to restriction, bingeing, purging, or compulsive exercise. Learning healthy stress management techniques is crucial in recovery to prevent relapse, improve emotional regulation, and rebuild a positive relationship with food and body image.
How Stress Affects Eating Disorder Recovery
· Why Stress Can Trigger Disordered Eating:
o Increases Anxiety & Negative Thoughts
§ Leads to food-related guilt or body dissatisfaction
o Disrupts Appetite Regulation
§ Some may lose appetite (restriction), while others seek comfort in food (bingeing)
o Raises Cortisol Levels
§ Chronic stress increases cravings for high-fat, high-sugar foods
o Reinforces Coping Through Control
§ Restrictive behaviors may feel like a way to regain control over emotions
o Managing stress in healthier ways helps prevent disordered eating behaviors from becoming a coping mechanism.
Stress Management Techniques for Eating Disorder Recovery
· Mindful Breathing & Relaxation Techniques
o 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8
o Progressive Muscle Relaxation (PMR): Tense and relax each muscle group, starting from the toes upward
o Guided Meditation Apps: Calm, Headspace, Insight Timer
· Journaling & Expressive Writing
o Write about emotions, triggers, and progress in recovery
o Reframe negative thoughts
§ Challenge food-related fears with positive affirmations
· Physical Movement for Stress Release
o Gentle exercises
§ Yoga, stretching, light walks (instead of compulsive exercise)
o Focus on movement for joy, not calorie burning
§ Dancing, nature walks, or swimming
· Engaging in Creative Outlets
o Art therapy
§ Drawing, painting, or crafting to release emotions
§ Music therapy
· Listening to uplifting songs or playing an instrument
· Cooking therapy
o Making nourishing meals in a stress-free way
· Social Connection & Support Networks
o Talk to a trusted friend or family member when feeling overwhelmed
o Join a support group → NEDA, Project HEAL, or local recovery groups
o Consider therapy
§ CBT, DBT, or Family-Based Therapy (FBT) for emotional processing
· Sleep Hygiene & Restorative Rest
o Stick to a sleep schedule
§ Going to bed/waking up at the same time daily
o Create a relaxing bedtime routine
§ No screens 1 hour before bed, deep breathing
o Use sleep aids if needed
§ Herbal teas, white noise, weighted blankets
· Practicing Self-Compassion & Positive Self-Talk
o Replace negative thoughts with affirmations:
§ "I deserve nourishment and care."
"I am more than my body."
"Recovery is not linear, and that’s okay."
Treat yourself as you would a friend
Speak kindly to yourself during tough moments
Creating a Stress-Management Plan in Recovery
Steps to Build a Personal Coping Plan:
· Identify Stress Triggers
o School, family, social pressure, body image worries
· List Healthy Coping Alternatives
o Breathing, journaling, talking to a friend
· Create a Self-Care Routine
o Daily relaxation, movement, and mindfulness
· Monitor Progress
o Track emotions and stress responses in a recovery journal
· Seek Professional Support When Needed
o If stress worsens disordered behaviors, talk to a therapist or dietitian
Stress is inevitable, but how we respond to it can change. Developing healthy coping skills allows for long-term eating disorder recovery and emotional well-being.
