05/19/2025
When the eating disorder (ED) voice gets loud, it can feel overwhelming, intrusive, and even convincing. Here are grounded, practical strategies for managing those moments: Name It and Externalize It
Give the ED voice a name (e.g., “the bully,” “Ed,” “the critic”) to separate it from your identity Say things like: “That’s not me— that’s the eating disorder talking.”
Ground Yourself in Reality
Remind yourself of truths you know, not what the ED voice says: “Food is fuel.” “My worth isn’t tied to my weight or what I ate.” “Recovery is hard, but I’ve come this far.”
Use Coping Statements
Write or repeat affirmations that counter ED thoughts: “I deserve to nourish my body.” “Restriction will not solve what I’m feeling.” “Feelings pass. I don’t need to act on them.”
Reach Out
Send a message or emoji to someone you trust, even just “ED voice is loud rn.” Talking—even a sentence—can break the mental spiral.
Distract with Intent
Choose distractions that connect you to your values: Journaling, coloring, reading, walking, watching a comfort show, organizing something small. Make a “Crisis Plan” list ahead of time for moments like this.
Eat Anyway
If it’s mealtime or snack time, follow your meal plan or what you know is supportive—even if the ED voice screams. You don’t need to feel ready to do the right thing.
Use Sensory Grounding
5-4-3-2-1 method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Helps shift focus from thoughts to the present moment.
Remind Yourself Why You’re Recovering
Keep a note, image, or quote nearby: a reason you’re fighting this (future goals, loved ones, freedom).
Let Yourself Feel
The ED voice often covers other feelings—sadness, anger, loneliness. Name what you’re feeling underneath: “I’m not really upset about the food—I’m feeling [X].”Feelings are safe. You don’t need to numb them with disordered behaviors.
Have Compassion for Yourself
You’re not failing for struggling. You’re not weak for hearing the ED voice.
