Managing January with an Eating Disorder
Last month, we focussed our blog on managing Christmas with an eating disorder, a time that many people suffering with disordered eating can find extremely difficult. It is safe to say though that January can be just as challenging.
With the new year comes a sadly normalised focus on dieting and weight loss. There is certainly an increased focus on weight loss strategies in the media, but this can also be present in our everyday conversations with friends, family members and colleagues. As a society we have become very used to ‘New Year's resolutions’, and whilst the idea of new year reflections and goals can be helpful, it can also be problematic, especially if these are focussed on things that may negatively impact your mental health or your eating disorder.
Pressure, anxiety, and a sense of failure, which are inevitably associated with unrealistically high expectations, are the negative side effects of January resolutions. Both the increased focus on dieting, and the pressure that comes with the start of a new year, can make January an incredibly challenging time for those with an eating disorder.
Below are a few simple tips that may be worth considering if you are likely to find January challenging.
Consider your media and social media use - are you able to limit your exposure to ‘diet and body image' content, so that you are faced with fewer challenges?
Remember that not everyone diets in January - those that do are probably more likely to be struggling with a poorer relationship with food or their body. Think about the kind of relationship you want to have with your body and prioritise this.
If you are setting yourself goals for the year, try to ensure they are achievable - you can always step up these goals incrementally throughout the year. Ask yourself if you would have found meeting these goals easy over the last week. If the answer is no, you may be setting yourself up with unrealistic targets.
Once again if you are keen to set yourself a target for the new year, try to make this something you will enjoy. Not many people enjoy dieting, so why start the year with something you are unlikely to enjoy! Instead, think about what things might make you happy or bring you a sense of pleasure or enjoyment, and consider adding these things into your year, rather than depriving or restricting yourself.
Empower yourself to communicate with others if you are finding their conversations difficult or distressing - let them know, or if you feel unable to do that, change the conversation quickly.
Think about how you might be able to improve your body image this year - what are you grateful to your body for, what do you value your body for? Remember that your body is far more than just an aesthetic - it enables us to do a huge number of things every day, we would be truly lost without our bodies.
Try to find positive role models to take strength from this year. Are there friends that you admire for their confidence, strength or kindness? Are there media figures you value for their morals or outlook on life? Think about how you can step away from judging people on their appearance and find other things to place value in.
Rather than giving in to the newest, expensive diet, try looking into movements like Health at Every Size, The Anti Diet Culture, or the Body Positivity Movement. Take inspiration from people who base their self value on more than their body size.
Consider your support options, whether that's the people close to you, your therapy tools, your relapse prevention plan, or, if you haven’t had any help or support in managing your eating or body image previously, consider whether 2023 is the year you want to ask for help.
We hope that 2023 is a positive one for all of you that are reading this blog, and that with it comes health, wellbeing and self value.
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