Eating Disorders During Covid-19

Tips to help you deal with your eating disorder during the pandemic

Dec 30, 2021

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Just as we thought we were finally stronger against Covid-19 with social distancing, masks and double - triple vaccinations, the variants caught us off guard. All the restaurants and non-essential shops are closed. The weather is freezing-cold and rainy which eliminates any possibility of exercising (I hate walking under the rain!) or having social gatherings outside. So we work from home and well - that is all we do. I may have gotten used to the situation but I am nowhere near feeling normal. We are collectively witnessing history being made. It does get easier day by day, but that not much easier; especially for people who are actively struggling with an eating disorder. So, I thought I could share some of the things I did during the first quarantine that helped me deal with my eating disorder urges.

1. NO DIETS! NO CLEANSES!

Because of Covid,it is quite tempting to fall back into old habits as, our routine around food has changed completely. We wake up later than we normally would, and have food available at all times. We are re-adjusting, it is only normal that we are struggling. And, going on diets, starting cleanses every other day; are not helping. It is already stressful enough for you, your body, and for the whole world! It is taking a toll on our mental health already. Why would stress yourself further by introducing unnatural eating habits?

2. Beware of the Rebound Effect!

First of all, what is “the Rebound Effect”? Here is a classic example for you: if I tell you to not think about a pink elephant, you will almost immediately think of a pink elephant. You think about a pink elephant just because you _ try_ not to think about one. The science behind is that you set a goal of not thinking of something, but your working memory has to keep the idea of it active in your brain, in order to ****actually achieve that goal.

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What are the implications of this in the context of dieting? The more you try to not think about food, the MORE you will be thinking about food. Don’t set yourself up for failure. Avoid starting a new diet every day. Right now, we need comfort and safety. By trying to restrict yourself, you are signaling your body that it is not safe nor comfortable.

3. Get some exercise in but also learn to be comfortable without it.

Taking a 5 minute walk around the neighborhood, walking to the supermarket with your dog, taking fresh air for a few minutes, will help you make you feel better as being active influences our mood positively. We need this mood boost during these times! However, do not take this as ‘’exercise no matter what!’’. There will be days you will be working on your computer for more than 12 hours or that you will just not want to leave the coach. Embrace those days as much as you embrace moving. Relaxing consists of both exercising AND resting. Learning to be comfortable with not exercising is also important. You don't have to move every day. Make sure the exercise you do is making you happy, not your eating disorder.

4. Try out new recipes (if your schedule allows).

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Now that we are mostly at home, if you have some spare time, get in the kitchen! Try out new recipes. Recreate some old ones. Jump on that new TikTok pasta bandwagon. Try out that recipe you have saved months ago. Experiment. Bake for yourself, your family, your neighbors... Most importantly, make it fun! This way you will be associating food with things other than weight, body image etc. Think of it like exposure therapy, the more exposed you are, the less scared you will be. I was scared of sugar and fat. I spent time sifting, sprinkling, making them into a dough. With time, I started feeling strong and fearless around them!

5. Find something that you actually enjoy and let yourself go!

If you are not working, studying or have nothing to do during the day; you might find yourself preoccupied with food even more than usual. The stress of the whole situation may get to you if you are already struggling with eating and there is nothing enjoyable to do. Finding something small to keep you busy might help. Starting a new book or a show, doing, sports, going out to read, trying out recipes, painting, gaming, Netflix... ANYTHING that you will enjoy, will do!

Most importantly, stay safe.

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