What To Do When You "Slip" in Recovery

Recovery from an eating disorder (ED) is not linear and it’s a daily practice! Especially this time of year with many individuals facing stressful ends to their semesters, going into warmer weather months or just that it’s hard work, one of the most important and often misunderstood parts of ED recovery is relapse prevention. It's not just about avoiding old behaviors - it's about building a life that supports your physical, emotional, and mental well-being long-term. Slips may happen, and they don’t mean you’ve failed. What matters most is how you respond: with compassion, curiosity, and a commitment to keep going.

Here’s how to strengthen your recovery and reduce the risk of relapse:

1. Recognize Early Warning Signs

Relapse doesn’t happen overnight. It often begins with subtle signs: skipping meals or snacks, bartering with the ED voice, body checking more frequently, isolating during meals, or obsessing over food or weight. Emotional warning signs like increased anxiety, perfectionism, or withdrawal from support systems can also be red flags. Recognizing these early allows for course correction before old patterns take hold.

Tip: Keep a journal or tracker of your thoughts, urges, and habits. Self-awareness is key to staying ahead of a potential slide.

2. Stick to a Structured Meal Plan

Even after weight restoration or progress in nutrition therapy, structure remains important. A consistent meal plan helps maintain physical health and reduces decision fatigue, which can often lead to disordered choices. If you’ve moved away from a formal plan, check in periodically to ensure you're still eating enough and consistently.

Tip: Work with a Registered Dietitian (RD) if possible to keep your nutrition on track in a way that feels sustainable.

3. Prioritize Emotional Regulation

For many, eating disorders are ways of coping with difficult feelings/emotions. Strengthening your emotional regulation skills helps you handle stress without falling back into unhealthy coping mechanisms.

Tip: Learning to sit with discomfort, and knowing it will pass, is a huge protective factor.

4. Stay Connected to Your Support System

EDs thrive in secrecy. Regular contact with people who support your recovery is one of the most effective ways to prevent relapse. Whether it's a therapist, your RD, support group, family, or trusted friend, staying connected helps to challenge isolation.

Tip: Ask for support early, not just when you’re in crisis. 

5. Revisit Your "Why"

Recovery is hard work. On tough days, reconnect with the reasons why you are doing this hard work! Maybe it’s the freedom to travel without fear of food, being present with loved ones, or simply reclaiming peace of mind. Create a list, collage, or note to yourself that you can return to when motivation wavers.

6. Avoid Comparison Traps

Whether online or in real life, comparing your body, meals, or recovery timeline to others can be triggering. Everyone’s journey is unique; what matters is what’s true and helpful for you.

Tip: If social media is a minefield, curate your feed or take a break. More on social media boundaries, here!

7. Celebrate Non-Scale Victories

Recovery isn’t just about food; it’s about reclaiming life. Celebrate moments when you challenge fear foods, take rest days without guilt, express your needs, or simply enjoy a meal with friends.

Tip: Consider keeping a journal to jot down these victories at the end of each day, week or month (whatever timeframe you prefer) to take stock of for yourself and/or share with your treatment team.