6 coping strategies for eating disorders, as recommended by Harbor clinicians

Eating disorders are complex and multifaceted conditions that affect millions of people around the world. According to some estimates, this can be up to 7.8% of the global population1, including a significant portion of the UK population. 

Anorexia nervosa, bulimia nervosa, and binge eating disorder (BED) are the most commonly diagnosed forms, each presenting unique physical, emotional, and psychological challenges. Despite growing awareness2, disordered eating remains one of the most misunderstood mental health issues, often leading to stigma and delayed treatment. For those living with these disorders, long-lasting recovery is not just about restoring a healthy body weight: it’s about reshaping thought patterns, healing emotional wounds, and rebuilding one’s relationship with food.

Enduring recovery is often made difficult by the deep-rooted nature of disordered eating behaviours, which are typically entangled with anxiety, depression, and issues surrounding control, self-worth, and body image3. Individuals may face cycles of relapse, emotional triggers, and societal pressures that make sustained progress feel elusive. 

However, with evidence-based interventions such as cognitive behavioural therapy (CBT), nutritional counselling, and the development of coping skills, individuals can reclaim their lives from the grips of an eating disorder. This article explores six practical coping strategies to manage symptoms, foster mental and physical wellbeing, and lay the groundwork for long-term recovery.

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Understanding eating disorders and their challenges

Eating disorders are serious mental health conditions that affect an individual’s relationship with food, body image, and self-worth. 

However, the challenges of eating disorders go far beyond food; they represent a complex interplay of biological, psychological, and social factors that deeply affect an individual’s mental, physical, and emotional wellbeing.

One of the core difficulties in treating eating disorders lies in their pervasive impact on cognitive processes. Individuals with eating disorders frequently experience distorted perceptions of their bodies, intense feelings of shame and guilt surrounding food, and extreme anxiety related to weight gain7. These thoughts and behaviours are often deeply ingrained, making them resistant to change. 

Moreover, the physical toll of disordered eating can be severe, ranging from malnutrition and organ damage to impaired cognitive function, fatigue, and cardiovascular issues8.

Another key challenge is the frequent co-occurrence of mental health conditions such as anxiety, depression, and obsessive-compulsive disorder (OCD)9, which complicates both diagnosis and treatment. 

Additionally, societal pressures surrounding body image, dieting, and the pursuit of perfection can exacerbate the disorder10, making recovery an even more formidable journey. For many, enduring recovery requires a whole-person approach that integrates emotional, psychological, and nutritional support.

Identifying triggers and stressors

Pinpointing the underlying triggers and stressors that contribute to eating disorders is one component of effective treatment and long-term recovery. 

For many, emotional and environmental factors intertwine, creating complex patterns that fuel disordered eating behaviours. Understanding these triggers not only helps individuals gain control over their condition but also provides a clearer path to sustainable recovery.

Emotional and psychological triggers

Emotional triggers such as anxiety, depression, low self-worth, or unresolved trauma often serve as catalysts for disordered eating. These psychological stressors may lead individuals to use food as a coping mechanism11, either through restriction (as seen in anorexia) or overeating (common in binge eating disorder). 

In many cases, perfectionism or feelings of inadequacy drive the cycle of disordered behaviours, as food becomes a tool for self-punishment or perceived control over life’s uncertainties. Cognitive distortions, such as all-or-nothing thinking and an obsession with body image, further deepen these emotional triggers12, making it harder to escape the cycle without professional intervention.

Environmental triggers

Environmental triggers include those external factors that impact eating habits, such as: 

• Social settings
• Cultural pressures
• Family dynamics

For example, societal ideals promoting thinness can make individuals with eating disorders more vulnerable to relapse13. Diet culture, media portrayals of ‘ideal’ body types, and exposure to negative comments about weight or appearance can heighten feelings of inadequacy and stress around food. 

Even seemingly neutral environments, such as family meals14 or social gatherings15, can on some level trigger fear or anxiety if they involve discussions about body image or weight – further perpetuating unhealthy eating behaviours. 

6 coping strategies for eating disorders

Effective coping strategies for eating disorders are most successful when integrated into a whole-person, clinically-informed treatment pathway. Techniques such as cognitive behavioural therapy (CBT), mindfulness practices, and building a structured eating plan help individuals manage their symptoms and regain control. Emotional regulation and self-compassion exercises can further support mental resilience, while addressing underlying triggers is crucial for lasting change. 

Below are six clinically-guided strategies that those living with eating disorders can use during residential eating disorder treatment in London to help them overcome their challenges.

1. Mindfulness and relaxation techniques

Mindfulness and relaxation techniques – such as meditation and deep-breathing exercises – help individuals with eating disorders manage anxiety and stress, which can trigger disordered eating behaviours. 

Clinical studies indicate that these practices can reduce emotional reactivity and promote self-awareness16, allowing individuals to observe their thoughts and feelings without judgement. Integrating mindfulness into daily routines can be as simple as dedicating a few minutes each day to mindful breathing or engaging in guided imagery exercises, while apps and online resources can support consistent practice.

2. Healthy distraction methods

Engaging in hobbies, physical activities, or creative outlets can redirect focus away from negative thoughts about food and body image. Research shows that purposeful distraction can reduce urges to engage in disordered eating behaviours by providing positive reinforcement and emotional relief17. Building up a bank of go-to, purposeful activities can help individuals quickly pivot away from harmful thoughts when they arise.

3. Family and friends

Although confidentiality and privacy is always a chief concern, building a supportive network will usually be crucial in managing eating disorders. Open communication with trusted and reliable connections about one’s struggles fosters understanding and empathy, which are vital for recovery. 

Clinical evidence suggests that social support can improve treatment outcomes and enhance emotional resilience18. Individuals might involve their loved ones and trusted contacts by sharing recovery goals; where appropriate, they might even invite family members to therapy sessions, to help educate them about the disorder and enable them to provide informed support.

4. Professional help

Seeking professional, personalised help is a critical step in effectively managing an eating disorder – especially when there are assurances of discretion and confidentiality, which evidence shows leads to more effective outcomes19.

Qualified healthcare providers, including therapists, dietitians, and medical doctors, offer tailored treatment plans that address the complex interplay of emotional, psychological, and physical factors associated with eating disorders. Research supports the effectiveness of therapies such as cognitive-behavioural therapy (CBT) and dialectical behaviour therapy (DBT) in fostering recovery20,21. 

Ideally, individuals commit to regular, private appointments with clinical specialists in a conducive healing environment.

Know someone who would benefit from whole-person curated care for an eating disorder? Contact us now →

5. Routine and structure

Establishing a consistent routine and structure in daily life can provide a sense of stability and predictability for individuals recovering from eating disorders22. A structured schedule can alleviate anxiety23 and reduce opportunities for impulsive behaviours related to food. Individuals can adopt this strategy by planning meals and snacks ahead of time, for instance, or setting regular times for eating, and incorporating regular and appropriate physical activity into their schedules. Equally, journaling daily habits can also help track progress and maintain accountability.

6. Setting realistic goals

As with any journey, setting realistic, achievable milestones is invaluable for individuals with eating disorders as they navigate their recovery. 

In general, goals should be specific, measurable, attainable, relevant, and time-bound – or SMART – to ensure they are both motivational and feasible. Clinical evidence suggests that goal-setting enhances motivation and promotes a sense of accomplishment, fostering positive behaviour change24. Individuals might work with healthcare providers to outline clear milestones, such as improving nutritional intake, attending therapy sessions, or engaging in self-care activities. Regularly reviewing and adjusting these goals can help maintain motivation and adaptability in recovery.

The Long-term perspective for managing eating disorders

Managing eating disorders over the long term requires a comprehensive, whole-person approach that addresses not only the physical symptoms but also the emotional, psychological, and social factors contributing to the disorder. Sustainable recovery is achieved by fostering a balanced relationship with food; developing effective coping mechanisms; and promoting overall mental wellbeing. 

Discreet, specialist care in a serene and supportive environment offers individuals the best opportunity to heal and grow, free from distractions and stressors that may impede progress. With tailored treatment plans, professional guidance, and ongoing support, patients can cultivate the resilience needed to manage their condition over time.

For healthcare professionals, ensuring long-term success often involves referrals to dedicated specialists who understand the intricacies of eating disorder recovery. By connecting patients with the right resources, they can lay the foundation for lasting wellbeing. Make a referral today to support a patient’s journey towards enduring recovery.

References

1. https://www.singlecare.com/blog/news/eating-disorder-statistics/ 
2. https://agecareadvice.co.uk/eating-disorders-awareness-week 
3. https://www.eatingdisorderhope.com/blog/emotions-eating-disorders 
4. https://www.eatingrecoverycenter.com/conditions/anorexia 
5. https://www.webmd.com/mental-health/eating-disorders/bulimia-nervosa/bulimia-effects-body 
6. https://www.beateatingdisorders.org.uk/get-information-and-support/about-eating-disorders/types/binge-eating-disorder/ 
7. https://www.verywellmind.com/body-image-and-eating-disorders-4149424 
8. https://www.nationaleatingdisorders.org/health-consequences/
9. https://www.nationaleatingdisorders.org/co-occurring-diagnoses-and-conditions/ 
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9959199/ 
11. https://mentalhealth-uk.org/help-and-information/conditions/eating-disorders/causes/ 
12. https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-015-0068-9 
13. https://rips-irsp.com/articles/10.5334/irsp.114#:~:text=Research%20on%20body%20image%20suggests,(implicit%20self%2Dliking). 
14. https://www.bbc.com/future/article/20220819-the-best-way-to-teach-kids-body-confidence
15. https://pubmed.ncbi.nlm.nih.gov/10369035/ 
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7647439/ 
17. https://www.beateatingdisorders.org.uk/get-information-and-support/about-eating-disorders/downloads-resources/distraction-techniques/ 
18. https://pubmed.ncbi.nlm.nih.gov/22519898/
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1494903/
20. https://www.verywellmind.com/cognitive-behavioral-therapy-for-eating-disorders-4151114
21. https://www.eatingdisorderhope.com/treatment-for-eating-disorders/therapies/dialectical-behavioral-therapy-dbt
22. https://www.eatingdisorderhope.com/blog/structure-in-eating-disorder-recovery-your-true-self-in-recovery-part-10 
23. https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine 
24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5854216/