1. Mindful Self-Compassion (MSC)
- Acknowledge the struggle: “This is a moment of suffering. Suffering is part of being human.”
- Offer kindness inward: Place a hand on your chest or stomach and say, “May I be patient with myself. May I give myself the compassion I need.”
- Shift from self-criticism to self-support: When harsh thoughts arise (“I shouldn’t feel this way”), gently reframe: “I’m doing the best I can right now.”
- Short MSC practice:
- Notice → “What am I feeling?”
- Name → “This is anxiety/shame/stress.”
- Nurture → “What would I say to a friend in this situation?”
2. Radical Acceptance
- Acknowledge what is without approving of it: “This is the reality I’m facing right now.”
- Let go of the fight with the present moment—your energy can shift toward problem-solving rather than resisting reality.
- When urges or distress arise: “I don’t have to like this, but I can get through it.”
- Accept feelings as temporary experiences, not facts or identity statements.
3. Polyvagal Theory – Safety Activation Practices
Use these strategies to help your nervous system shift into a more regulated, grounded state:
Bottom-up (body-based) tools
- 5–10 slow, deep belly breaths (longer exhales to cue safety)
- Grounding through sensation: feet on the floor, holding something warm or cold
- Gentle movement: stretching, shaking out tension, slow walking
- Safe-touch gesture: hand over heart, hand on back of neck, or hugging a pillow
Top-down (connection-based) tools
- Reach out to a safe person for a short check-in
- Use warm facial expressions toward yourself in the mirror (this actually cues the social engagement system)
- Listen to calming or rhythmic music
- Create a personal “safety list”: places, people, sensations, or memories that bring calm
4. Developing a Strong, Supportive Food Plan (With Your RD)
- Follow the individualized meal plan created with your registered dietitian—avoid making changes without support.
- Build structure: consistent meals and snacks scheduled every 3–4 hours.
- Plan ahead: grocery lists, prepared meals, or simple safe foods during high-stress weeks.
- Include variety over time: even if slowly, with guidance.
- Write down non-negotiables: hydration, regular meals, avoiding restriction.
- Use your RD as a partner: bring questions, urges, or obstacles to sessions for support instead of trying to manage alone.
5. Avoid Overscheduling & Overcommitting
- Give yourself recovery bandwidth: healing requires rest, space, and emotional capacity.
- Check your schedule daily: “Do I have room to eat regularly? To rest? To decompress?”
- Learn to use gentle ‘no’s:
- “I don’t have the capacity for that this week.”
- “I can do that, but with these boundaries…”
- Protect downtime—your nervous system and recovery both need it.
6. Mindfulness of Substance Use (Alcohol & Others)
- Check in before using any substance:
- “Why do I want this right now?”
- “Will this help me cope, or will it make things harder later?”
- Notice if substances increase ED urges, anxiety, impulsivity, or body image distress.
- Set limits that align with your treatment team’s recommendations.
- If using, pair use with safety: eat beforehand, stay with supportive people, hydrate, and avoid mixing substances.
- Reach out for support if you find substances becoming an escape or replacement for coping.
7. DBT Skills for Everyday Use
Distress Tolerance
- TIPP: cold water splash, paced breathing, muscle relaxation
- ACCEPTS: Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
- Self-soothe with the five senses
Emotion Regulation
- Identify the feeling → check the facts → choose an effective action
- Opposite action for shame, fear, or sadness
- Build the “PLEASE” skills (physical care, sleep, nutrition, exercise, etc.)
Interpersonal Effectiveness
- DEAR MAN for asking for needs
- GIVE for relationship-building
- FAST for maintaining self-respect
Mindfulness
- Observe → Describe → Participate (non-judgmentally, one-mindfully, effectively)
8. Remember Your Support Groups & Community Resources
Recovery is strengthened through connection and shared experience. Consider checking in with:
- ANAD (National Association of Anorexia Nervosa & Associated Disorders) – free peer support groups
- EDA (Eating Disorders Anonymous)
- FED (Food, Eating, and Disorders peer support groups—regional/online options vary)
- Local treatment center support groups or alumni groups
- Therapist-led or RD-led groups if available in your area
- Online communities that are recovery-oriented (avoiding diet-culture or triggering content)
Add these meetings to your calendar in advance so they’re easier to attend when you’re struggling.
Closing Reminder
Recovery is not linear. Use these tools as anchors, not expectations of perfection. If anything becomes overwhelming, please reach out to your treatment team or trusted support person.
I’m here to support you every step of the way.