5 Ways to Manage Eating Disorder Triggers Outside the Treatment Center
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As anyone with an eating disorder knows, sometimes a trigger can rear its head when you least expect it. The word “trigger” can mean many things — for someone with a history of disordered eating, something triggering may make them feel the urge to go back to their old patterns, but for others it may lead to a strong emotional response.
“There are so many things that can trigger us in life,” says Mayra Mendez, PhD, a licensed psychotherapist and program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, California.
From comments about weight loss between friends to calorie counts on restaurant menus, potential eating disorder triggers can happen anywhere and at any time — and will invariably pop up when you are out and about, according to The Emily Program, a network of evidence-based eating disorder treatment centers throughout the United States.
Fortunately, being prepared with a few simple, effective coping strategies can lessen any upsetting thoughts and feelings they provoke. These five expert-backed strategies can help.
1. Learn to Identify Your Emotions
By identifying the emotion you’re experiencing, you can figure out the root of that trigger — and it becomes much easier to deal with, explains Ilene V. Fishman, a licensed clinical social worker and psychotherapist in private practice in New York City and Montclair, New Jersey, and author of The Deeper Fix.
“Disordered eating usually is connected to some kind of emotional experience,” says Fishman. “Being in touch with how one is feeling is really important in terms of managing an eating disorder and triggers. We want to stop and say, ‘Okay, I’m feeling this emotion right now. What else is going on with me?’”
The next step, says Fishman, is deeper introspection. She recommends asking yourself:
- “What do I need right now?”
- “How can I best take care of myself right now?”
- “How do I address this?”
2. Avoid Going Back to Old Patterns
Sometimes, it’s hard not to go back to older, familiar eating patterns when stressed. For some this may mean emotionally eating, while others may find comfort by restricting their eating. In both cases, it’s important to be aware of the use of food to manage those negative thoughts and feelings — in the moment, these food behaviors may help you feel better, but not in the long run, advises Dr. Mendez.
3. Know When You’re Witnessing Toxic Diet Culture
Whether you’re scrolling through Instagram and come across posts about low-calorie meals, or you see a bus with a giant, diet-related ad on it, it’s practically impossible to escape the constant weight loss marketing that exists in our society, says Fishman. Being able to spot and recognize toxic diet culture is your best weapon to help prevent a negative outcome when triggered, she explains.
Not to mention — “diet” foods usually aren’t good for you, Fishman adds. “Very often, those are really unhealthy foods that are being marketed.”
4. Have a Plan to Handle Triggers
Triggers are inevitable, so it’s key to have a plan for when they happen. One strategy to try is mindfulness — a meditation practice in which you focus on the present and avoid being too reactive to what’s happening around you.
Why is mindfulness helpful? It can stop negative behaviors in their tracks by preventing you from acting on trigger-related stress, Mendez explains.
“We want to increase mindfulness and focus on the here and now — not what you did 10 years ago, not what you’re going to do in the future,” she says, adding that this strategy is best practiced in a non-triggered state.
According to the Mayo Clinic, these simple practices can bring more mindfulness into your life:
- Pay attention to your senses in the present moment — what you’re seeing, hearing, feeling, smelling, or tasting.
- Focus on your breath as it moves in and out of your body. When doing this, you can also sit down and close your eyes.
- Be kind. Accept yourself as you are and treat yourself as you would treat a close friend.
5. Keep a Journal of Your Emotions
One study showed that online journaling may lessen mental distress and boost well-being among people with medical conditions.
Journaling, online or on paper, can also help you fight food-related triggers because it allows you to explore your emotions, Fishman says.
“Getting grounded and feeling one’s feelings is really important,” she notes. “Sometimes you can write a response to a situation that you either send or don’t send to someone else, but just getting the feelings out can be really helpful.”
And journaling doesn’t always mean keeping a physical diary. Alternatively, you can express your feelings directly to a friend or loved one.
“Journaling could be on a tablet or a phone, on paper, or it could be also just talking into your phone,” Fishman says. “You could record a message for yourself to get the feelings out. The key is getting them out, but not in a way that’s self-destructive.”
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