Eating Disorder Recovery: Embracing Grace When You Backslide
Recovery is rarely a smooth, linear journey. Bumps, stumbles, and even backslides are part of the process, and they can leave us feeling defeated and discouraged. But what if, instead of succumbing to shame and self-blame, we embraced grace – a compassionate understanding that setbacks are not failures, but opportunities for growth?
The Reality of Backslides:
Studies show that relapse rates in addiction recovery can range from 40% to 60% (National Institute on Drug Abuse, 2018). This doesn't mean recovery is impossible, but rather highlights the importance of resilience and self-compassion. Backslides are often triggered by stress, negative emotions, or unmet needs (Witkowska et al., 2014). Recognizing these triggers and developing coping mechanisms can help prevent future stumbles.
Why Grace Matters:
Self-criticism and shame after a backslide can exacerbate negative emotions and lead to further unhealthy behaviors (Leary et al., 2007). Grace, on the other hand, offers a different path. It allows us to acknowledge our mistakes without judgment, learn from them, and recommit to our recovery goals with renewed determination.
How to Give Yourself Grace:
Acknowledge your feelings: Don't try to suppress or ignore the emotions that come with a backslide. Allow yourself to feel the disappointment, but don't let it define you.
Practice self-compassion: Remind yourself that setbacks are normal and don't reflect your worth as a person. Treat yourself with the same kindness and understanding you would offer a friend in the same situation.
Identify the trigger: Examine what led to the backslide. Was it stress, a negative environment, or an unmet need? Understanding the trigger can help you develop coping mechanisms for the future.
Seek support: Reach out to your therapist, support group, or loved ones. Talking about your experience can be cathartic and help you get back on track.
Reaffirm your goals: Remind yourself of your reasons for pursuing recovery and recommit to your goals. This can help you regain motivation and refocus your energy.
Remember: Backslides are not failures, but learning opportunities.
Grace is not condoning the behavior, but understanding the circumstances.
Self-compassion is key to staying on track in recovery.
By embracing grace, we can transform setbacks into stepping stones on the path to lasting recovery. Remember, you are not alone in this journey. With self-compassion, support, and a commitment to growth, you can overcome any obstacle and reach your full potential.
Additional Resources:
Monte Nido Eating Disorder Centers: https://www.montenido.com/
National Alliance on Mental Illness (NAMI): https://www.nami.org/
SAMHSA National Helpline: 1-800-662-HELP (4357)
Citations:
National Institute on Drug Abuse. (2018). Principles of Drug Addiction Treatment: A Research-Based Guide (Third Edition). NIH Publication No. 18-5033.
Witkowska, M., Wieczorek, W., & Wojnar, M. (2014). The role of emotional regulation and coping strategies in relapse prevention in addiction treatment: a review. International Journal of Mental Health and Addiction, 12(2), 155-172.
Leary, M. R., & Tangney, J. P. (2007). Shame and self-directed aggression: Evidence for a self-punitive bias. Journal of Personality and Social Psychology, 92(4), 667-678.