Recovery from an eating disorder is not always a straight line. It’s natural to have ups and downs along the way. But catching the early signs of relapse can make a huge difference in preventing a full return to old behaviors. Think of relapse not as failure, but as valuable feedback – a signal that extra support and self-care may be needed right now.
Below are some key signs to watch for, along with steps you can take to intervene early.
1. Old Thought Patterns Creeping Back
You may notice a rise in critical self-talk, obsessive thoughts about food, body image, or the urge to compare yourself to others. These thoughts might feel quieter than they once did, but their return is a red flag.
What to do: Pause and name the thought as an “old voice” rather than a truth. Journaling or sharing these thoughts with a trusted support person can help reduce their power.
2. Increasing Food Rules or Restrictions
Relapse often begins subtly—skipping snacks, cutting out certain food groups, or feeling anxious when routines change. These “small” rules can quickly snowball if not addressed.
What to do: Notice if you’re labeling foods as “good” or “bad” again. Remind yourself that all foods fit in recovery, and check in with your treatment team if mealtime anxiety increases.
3. Avoiding Social Situations
Isolation is a common warning sign. Saying no to plans, avoiding meals with others, or pulling away from support can indicate a return of shame or fear around food and body.
What to do: Challenge yourself to stay connected, even in small ways. A short phone call or a walk with a friend can break the cycle of avoidance.
4. Fixation on Weight or Appearance
Weighing yourself more often, scrutinizing mirrors, or comparing your body to old photos are early warning signs.
What to do: Try limiting exposure to triggers (like body-checking mirrors or certain social media feeds). Practice grounding exercises to reconnect with the present moment.
5. Physical Clues from Your Body
Feeling lightheaded, fatigued, or noticing irregular eating/sleeping patterns can signal relapse before behaviors fully return. The body often shows what the mind is struggling to admit.
What to do: Treat these physical signs as messages of care, not criticism. Rest, eat regularly, and reach out for support if symptoms persist.
6. Loss of Motivation or Hopelessness
Telling yourself “What’s the point?” or feeling indifferent about your recovery journey can be an emotional warning sign.
What to do: Revisit your “why” for recovery. Reflect on the values and goals that motivated you in the first place. Sometimes reconnecting with your vision of a full life can reignite motivation.
Moving Forward with Compassion
Remember: relapse is not failure. It is information. Spotting early warning signs gives you the chance to course-correct and lean into your support system. If you notice these signs in yourself – or in someone you love – respond with compassion rather than judgment.
Recovery is not about perfection, it’s about persistence. Every time you notice and respond to these signals, you strengthen your resilience and commitment to healing.
Journal Prompt:
“What are three early warning signs I personally notice when recovery feels shaky? What is one gentle action I can take if I see them?”