When Recovery Feels Overwhelming

Recovering from an eating disorder is generally a relatively lengthy process, filled with many ups and downs. When things feel difficult and exhausting on a daily basis, it can be overwhelming thinking about the big picture of how long this is all potentially going to take.

How am I going to keep this whole recovery thing going for x number of months or years, when I feel like today is barely doable??

While each person’s journey to full recovery is unique and takes a different amount of time, there are a few tips and tools that may be helpful for each of us throughout the process.

In today’s blog post, I’m going to share three pieces of advice when it comes to navigating the overwhelm of recovery. I’ll be sharing about:

• Focusing on one day at a time
• Keeping your “why” in mind
• Using healthy distractions

Whether you are just starting out in recovery, thinking about giving it a try, or are exhausted from the past few months (or years!) of giving it a go, I hope you find today’s post an encouragement as you keep pressing on.

Focus on One Day at a Time 

Whenever we are tackling a big project or challenge, dwelling on the entire scope of what it may entail can understandably be daunting and overwhelming. When each day, or even hour, feels barely manageable, it can be demoralizing to the point of crushing all motivation if we focus on how difficult it might be to endure this for however long it may take.

When your mind wants to panic thinking about how on earth you are going to sustain this day after day, I encourage you to notice that thought pattern and seek to redirect your thoughts back to the here and now. Shift your focus instead to this meal or snack, this one day, right here in this moment.  This is easier said than done, and will take consistent mental effort.

Most difficult things feel more doable when we focus on what’s right in front of us. Maybe I don’t feel like I can finish this entire semester, but can I answer the next question in today’s homework assignment? If I’m not sure if I can run an entire marathon, can I run the next half mile?

As cliche as the saying goes, we eat an elephant one bite at at time.

And usually, with any sort of challenge, momentum and motivation builds as we take each additional metaphorical (or in this case, quite literal) bite.

Keep Your Why in Mind 

While I recommend zooming in on each day when it comes to the practical aspects of recovery, I recommend zooming out as much as possible when it comes to your reasons and motivation for recovery.

Why does being fully recovered matter to you? What is compelling enough to you to sustain you through the challenges of recovery?

Your reasons are specific to you and have to do with what matters to the real you when we peel back the layers of your Disordered Eating Part.

Maybe your Healthy (Core) Self wants to recover to be more present with friends and family. Maybe you want to be able to have kids one day, travel, go to college, pursue a career, exercise from a healthy place, or not be so dang cold all the time.

Make a list. Write it down on an actual piece of paper. Get specific as possible. Keep this list in a visible spot and consider reviewing it every day.

I don’t need to tell you that recovery is tough — that much you already know. What matters to you enough in life to propel you through the process? What do you hope to be true of yourself and the life you live when you look back 5, 10, 20, 50 years from now?

Use Healthy Distractions in Intentional Ways 

Using quality distractions in intentional ways can be a lifesaver when it comes to getting your mind off the difficulty of recovery. Obviously I’m not advocating for being distracted all the time — to recover you do need to face your thoughts, feelings, and fears. But focusing directly on recovery all the time is going to be exhausting for anyone.

Again, what works for you when it comes to distraction is going to be unique to you. Some examples I’ve used or that clients have found helpful include:

• Watching a fun TV show or spending time with friends or family after a meal
• Reading novels throughout the day or in the evening before bed
• Going to a job or studying for school
• Light yoga or walking (as is appropriate for your physical health status)
• Creative projects, such as painting, coloring, or crocheting
• Playing an instrument or listening to music
• Going to church or joining a youth group
• Watching or listening to the news
• Watching funny YouTube videos

Are there a few activities you can incorporate into your day or week that help with getting your mind off of recovery?

Quality distractions can not only be good and healthy in and of themselves, but also can provide us with a mental and emotional break, giving us energy to keep coming back to the challenges of recovery.

What is your biggest recovery challenge that you are facing right now? Is there a way you could start to incorporate one of the suggestions above to help you through your next step?

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