Remaining in Eating Disorder Recovery during COVID-19

Written by Marlena Tanner, RDN, CEDRD

What a strange, scary time this has become. I miss all you beautiful creatures. Not connecting in person has proven to be a source of grief for me. There is something flat about video connection, though I am grateful that we have this technology.  I would like to acknowledge that recovery during a crisis can be hard. Some of what can happen includes a sudden increase in appetite and loss of control around food.

What a reflection of the loss of control we are all experiencing!  Conversely, we can also become fixated on new plans of weight loss or health with lofty goals of moving our bodies daily, “cleaning up our diet,” getting more control over our bodies and intake. Again, notice the word control. When things become chaotic, it makes sense that we want to create a safe structure within which we feel life is manageable. Within which our emotions are manageable.

Body image attacks may increase. As so often, in eating disorders, the default feeling is that of “fat”. With the increase of difficult emotions such as fear, we may quickly shift focus to our bodies. No amount of ”fixing” our bodies, will fix our fear.  We can also fall into black and white thinking and sabotage our self-care efforts when we don’t do it “perfectly”.

Eating is not going to look perfect during this time. Nor should it, really, during any time. The idea that you started the day wrong or had something outside of your box and now “ruined” your efforts can lead to unnecessary behaviors. This is a time to really dial up self-compassion AND compassion for everyone else around us. 

We are resilient, powerful beings. Remaining in recovery is possible.

Release and express emotions

Rather than shifting difficult feelings to food or body., Dr. Lucia Capacchione’s Creative Journal Expressive Arts Methods (CJEA) can be one simple and effective way of expressing them. Consider picking up these easy-to-use workbooks, “Drawing Your Stress Away”, “Hello, This is Your Body Talking”. With your nondominant hand (yep!) using fat markers or crayons draw or scribble out your feelings. Then, consider the following journal prompts:Journal Prompts:1) What are you?2) How do you feel?3) What makes you feel that way?4) What do you need?5) Anything else you have to teach me?

Keep a reasonable structure 

Go to sleep and rise around the same time daily. Continue following your regular meal pattern with as much balance in meals as possible. Proper nutrition and rest are essential especially during times of sickness.

Move your body outside if this is an option.

This is not advice for those of you who are in need of weight restoration, medically compromised, on exercise restriction, or unable to stop moving compulsively. However, we do know the benefits of moving wisely and with joy, in particular in nature if we are lucky enough to have access.

Take your medications as prescribed.

Make sure you have refills to last you at least a month. When I was younger and less informed, I was very resistant to the use of psychiatric medications. I am now grateful that these are just one more tool for many of us who need them.  Make sure you have refills to last you at least a month. When I was younger and less informed, I was very resistant to the use of psychiatric medications. I am now grateful that these are just one more tool for many of us who need them.  

Stay connected with your loved ones.

Reach out and video chat or talk on the phone or send cards and letters. We all need to be reminded that we are not alone. 

Be of service in whatever small way you can.

If you aren’t sure how you can do this, try asking your wise mind and journal with your nondominant hand. You might be surprised by what answers you find. 

Go inward for answers.

Reflect. Use the skills you have learned. Practice mindfulness or meditation. Or just pause for one second and listen. I strongly believe that we all have our own answers. That our intuition is trustworthy and purposeful. Make a gratitude list daily. This was one of the basic things taught to me early on in 12-step programs. I have always found it useful to shift my perception to what I am grateful for. It can be as simple as listing three things every morning. Today, these are my family, my health, and my life.   

Ultimately, this crisis can be a time of self-reflection and growth or regression and darkness.  With Spring upon us we are in a season of new beginnings. The days are growing longer, and the light is coming back. This poem sent to me this morning, sums it up beautifully…

“LOCKDOWN”  

by Richard Hendrick (Brother Richard)

Yes there is fear.
Yes there is isolation.
Yes there is panic buying.
Yes there is sickness.
Yes there is even death.

But,

They say that in Wuhan after so many years of noise, you can hear the birds again. They say that after just a few weeks of quiet, the sky is no longer thick with fumes, but blue and grey and clear. 

They say that in the streets of Assisi, people are singing to each other across the empty squares. Keeping their windows open so that those who are alone may hear the sounds of family around them.

They say that a hotel in the West of Ireland is offering free meals and delivery to the housebound. Today a young woman is busy spreading fliers with her number through the neighborhood,
So that the elders may have someone to call on.

Today Churches, Synagogues, Mosques and Temples are preparing to welcome and shelter the homeless, the sick, the weary.

All over the world people are slowing down and reflecting.
All over the world people are looking at their neighbors in a new way, with empathy and compassion.
All over the world people are waking up to a new reality —
To how big we really are.
To how little control we really have.
To what really matters.
To love.

So we pray and we remember that –
Yes there is fear. But there does not have to be hate.
Yes there is isolation. But there does not have to be loneliness.
Yes there is panic buying. But there does not have to be selfishness.
Yes there is sickness. But there does not have to be disease of the soul.
Yes there is even death. But there can always be a rebirth of love.

Wake to the choices you make as to how to live now.
Today, breathe.
Listen, behind the factory noises of your panic.

The birds are singing again, the sky is clearing, spring is coming,
And we are always encompassed by love.

Open the windows of your soul.
And though you may not be able to touch across the empty square,
Sing.