Realistic New Year’s Resolutions in Eating Disorder Recovery
While it’s no surprise that the majority of New Year’s resolutions are centered on weight loss and getting “in shape”, these diet culture-fueled intentions can be triggering for individuals who are struggling with an eating disorder or who are at risk of developing an eating disorder. For some, resolutions may conflict with current recovery goals or reinforce negative behaviors that they have been working to overcome. New Year’s resolutions are often difficult to sustain throughout the year and may actually be counterproductive to recovery.
by: Amanda Nussbaum
While the new year is often described as a fresh beginning or a clean slate, January can also induce unnecessary pressure and expectations resulting from the resolutions people set for themselves. Although goals should be motivating and promote positive change, many tend to focus on physical appearance, fitness, and losing weight. The new year is also a time filled with incessant ads and promotions surrounding fad diets and exercise programs. It can be challenging and even triggering for someone in eating disorder recovery to be bombarded with resolutions promoting these disordered, unsustainable eating and exercise behaviors.
According to a December 2019 study, 50% of participants made it their resolution to exercise more, 43% strived to eat healthier, and 37% wanted to lose weight. Setting goals may seem like a good idea, but creating unhealthy ones can cause more harm than good. Therefore, it is important for those in recovery to set resolutions that will benefit and complement their recovery. Goals should be tailored to each individual in order to achieve gradual, sustainable improvements. This can be done by creating SMART goals, which are specific, measurable, achievable, realistic, and time-limited goals. These types of goals may start out small, but are much more likely to be accomplished in the long-run.
There are sensible and practical goals that individuals in eating disorder recovery can set. One goal could be using everyday language more carefully. Instead of using definitive words like “always”, “must”, or “never”, replace these terms with non-specific statements like “may”, “can” and “it’s okay”. Another could be giving themselves more compliments or recognizing something they are proud of, as this helps people start to notice even the smallest improvements that they make. Writing down affirmations or keeping a gratitude list can help those in recovery become more patient with themselves, recognize what they are good at, and understand that the language they use can impact their recovery in a positive way.
Another goal for the new year could be to take periodic breaks from social media and unfollow potentially triggering accounts. This can be done by muting, unfriending, unfollowing, or blocking accounts that promote diet culture and disordered exercise, accounts that only portray certain body types, that make you feel insecure or bad about yourself, or regularly share other eating disorder-related topics. While you cannot control what others post, you can choose not to interact with certain content that could ultimately cause harm to recovery. Instead, follow recovery and body positivity accounts and limit time spent on social media. Setting boundaries, saying no to things that make a person uncomfortable, staying connected with loved ones, following a recommended meal plan, or meeting and being honest with a treatment team can also be helpful goals.
Integrating self-care into a daily schedule can be another resolution. Some ways to relax include journaling, talking with a friend or support person, listening to music, watching a movie, reading, playing with a pet, doing a craft, finding a new hobby, or getting more sleep. These activities can also serve as distractions if someone is encountering eating disorder behaviors, thoughts, or urges. Individuals with eating disorders should try to recognize and appreciate what their body can do through breathing practices, meditation, dance, mindfulness, and movement.
Setting realistic resolutions that can be achieved at a steady, sustainable pace can be incredibly rewarding. Remember to be gentle with yourself and understand that encountering challenges is normal. Hard deadlines, as well as goals that emphasize numbers, dieting, exercise, sizes, calories, or weight, should not be included in objectives for the new year. Many with eating disorders tend to be perfectionists and hold themselves to high standards, and consequently may feel as if they have failed if they do not achieve their goals or make a mistake. It may be helpful to share thoughts or goals with someone else to make sure the resolutions being set are attainable, reasonable, and beneficial for recovery. There are healthy, realistic, and appropriate goals that can be implemented in the new year which do not measure a person’s success or worth through numbers. Setting resolutions that are individualized to each person’s circumstances and recovery goals are much more attainable than those centered on diet culture.
BALANCE eating disorder treatment center treats the spectrum of eating disorders, including Anorexia, Bulimia, Binge Eating Disorder, compulsive overeating, and other disordered eating behaviors and body image issues. At BALANCE, we offer a Body Image Group and Intuitive Eating Group to help clients improve their relationship with food and their body in the new year. The BALANCE team also has written an e-book entitled Redefining Wellness: The Ultimate Diet-Free Guide that provides information on wellness rather than weight loss. Click the button below to learn more about our programs and services!
This post was written by BALANCE Blog Intern, Amanda Nussbaum.
Amanda is a recent graduate of Ramapo College, where she majored in Business Administration with a concentration in Marketing. She enjoys being creative, writing, and editing videos, and is passionate about health, wellness, and lifestyle. Throughout college, Amanda volunteered with the Girls on the Run organization, which helps young girls develop a positive self-esteem. She also mentored a young girl through Ramapo College’s chapter of Big Brother, Big Sister. Amanda’s involvement in these organizations helped her realize that she wants to work for a company that has an impact on others, while still being creative with marketing. In the future, Amanda hopes to work in the marketing or communications department of an organization that focuses on teenagers and young adults, and their health and self-confidence. She enjoys contributing to the BALANCE blog!