Identifying Triggers in Eating Disorder Recovery

Triggers are situations, emotions, thoughts, or experiences that activate disordered eating behaviors or negative self-talk. Recognizing your personal triggers can help you create a plan to manage them effectively and protect your recovery.

Common Types of Eating Disorder Triggers

Triggers can be external (situations, people) or internal (thoughts, emotions)

·         Mental & Emotional Triggers

o   Feeling out of control in life

o   Stress, anxiety, or depression

o   Negative self-talk or body-checking

o   Perfectionism and fear of failure

o   Comparing yourself to others (social media, real life)

·         Social and Environmental Triggers

o   Diet talk or weight-focused conversations

o   Being around people who engage in restrictive eating or excessive exercise

o   Family pressure or childhood comments about food/weight

o   Social events centered around food

o   Feeling judged for your eating habits

·         Food and Body-Related Triggers

o   Seeing numbers on a scale or clothing sizes

o   Certain foods that feel "unsafe"

o   Eating in public or with unfamiliar people

o   Comments about your body, weight, or what you're eating

o   Feeling overly full or bloated

·         Life Events & Situational Triggers

o   Major life changes (moving, school, job stress, relationships)

o   Conflict with family or friends

o   Lack of structure or routine

o   Feeling lonely, unheard, or misunderstood

Triggers are unique to each person—what affects you may not affect someone else. Identifying them is the first step to overcoming them.

How to Identify Your Personal Triggers

Use these journaling prompts to explore your triggers

·         When do I feel most tempted to engage in ED behaviors?

·         What emotions tend to lead to negative thoughts about food or my body?

·         Are there specific situations or people that make me feel anxious around food?

·         How do I react when I feel out of control, overwhelmed, or stressed?

·         What past experiences have shaped my relationship with food?

Reflecting on past behaviors helps you predict and prepare for future challenges.

Creating a Plan to Manage Triggers

Once you know your triggers, you can create a plan to handle them

·         Step 1: Recognize the trigger in the moment

o   Pause → Take a deep breath before reacting

o   Name it → Say to yourself: “This is a trigger, but I have the power to choose my response.”

o   Ask yourself → “What do I need right now to feel safe and supported?”

·         Step 2: Use coping strategies Instead of eating disorder behaviors

o   If stress or anxiety is triggering you → Try deep breathing, journaling, or listening to music

o   If diet talk is triggering → Politely change the subject or walk away

o   If body image issues arise → Wear comfy clothes, avoid mirrors, and use positive affirmations

o   If food-related anxiety hits → Remind yourself: “All foods fit. My body deserves nourishment.”

·         Step 3: Reach out for support

o   Call/text a trusted friend, therapist, or support group

o   Use distraction techniques—watch a show, read, or go for a gentle walk

o   Remind yourself of your recovery goals and why you’re doing this

·         You can’t always avoid triggers, but you can control how you respond to them.

Creating a Trigger Response Plan

·         Use this framework to write out your personal trigger management plan

o   Trigger: (Example: Feeling anxious in social eating situations)

o   Warning signs: (Example: My thoughts start spiraling about how much I should eat)

o   Coping strategy: (Example: Take deep breaths, ground myself, and focus on the conversation instead of the food)

o   Who I can reach out to: (Example: Text my best friend for support)

o   Reminder to myself: (Example: “One meal won’t change my body, but it can support my recovery.”)

·         Having a written plan makes it easier to manage triggers when they arise.

Final Thoughts: You Have the Power to Overcome Triggers

·         Triggers are real, but they don’t have to control your actions

·         Awareness + coping strategies = a stronger recovery

·         You are not alone—reach out for support when needed

·         Every time you face a trigger and choose recovery, you are winning

Final Thought: You are stronger than your triggers. With time, patience, and practice, you can reclaim your relationship with food and your body.

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.