Tips for Back-to-School Season In Recovery
No matter what stage of life you are in, this time of year can be overwhelming. Social activities begin to ramp up, and if you are still in school, you may be faced with a slew of new triggering situations. Whether it be a schedule change, peers that engage in disordered eating behaviors, new clothes, an uptick in photos being taken…the list goes on! We totally get it!! With that in mind we’ve put together a few reminders for when you begin to slip back into old patterns of thinking or behavior:
You will find a new rhythm. While there can be excitement surrounding a new semester, there can also be a lot of nerves and anxiety about the unknown. We encourage you to give yourself 1-2 weeks to find a new groove and schedule. During that time, prioritize things that make you feel good and help ground you. Things like walks, listening to podcasts, yoga, a coffee ritual, etc. can be helpful! Try to remember that it takes time for everyone to adjust back to a new schedule and workload, so there will inevitably be more stress surrounding you.
You are not built to look the same as anyone else. Each of our bodies is unique! Even if we ate the same things and did the exact same movement as someone else, our bodies would look different. When you find yourself around peers again the urge to compare can be strong, especially if you’ve just started your journey to recovery and beginning to notice toxic thought patterns. Striving to look like someone else is not going to make you feel better. Focus instead on what makes your body feel good and keep in mind that what others do around you does not affect how you look! Only YOU are in control of your body and mind.
Think about what you are striving to do (goals, hopes, dreams- have fun with it!) when thoughts of comparison start to creep in. Making a Pinterest board, or if you’re feeling especially crafty, a vision board, can be a great way to visualize what you are striving for in moments when things start to feel dark again. Even making a quick list on your phone can help remind you that this moment is not all life is- there is a beginning and an end!
You have made so much progress. Even if it feels like you’re back at square one, you are not where you were 3 months, weeks, or even days ago! Take time to reflect on how far you have come whether that be through journaling, meditation, or talking with a trusted friend/family member.
Make a plan. If you know that you are going into a situation where the food noise or body image noise is going to get louder, have a quick list available of inspiring/centering quotes, articles, videos, creators, websites, or trusted friends to call upon when you start to feel disordered urges. Have appointments scheduled with your therapist and registered dietitian ahead of time so that you have time set aside to take care of yourself. Furthermore, as registered dietitians, we can help you feel more confident in your nutrition as you enter this season of life. Book an appointment with us today!
Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C