8 Tips for Maintaining Your Eating Disorder Recovery During the Transition Back to School

By Erin Walsh, NEDA Volunteer

Returning to School Can be Both Exciting and Challenging

The start of a new semester can be a bittersweet moment. For many college students, it is time to leave your hometown to return to school. This can be an exciting time where you will navigate campus and rekindle friendships from past semesters.

However, for someone in eating disorder recovery, the transition may feel overwhelming. Though you may be ready to take on the new semester, it’s important to remember these tips for maintaining recovery:

Plan Ahead

Some class schedules may have you on campus or in class all day. Make sure to plan out your meals with your treatment team or support network so you are eating regularly.

Perhaps this means packing snacks to bring to campus in case you can’t hit the dining hall in between classes. It may also help to review your overall weekly schedule with a support person or counselor to make sure that you are anticipating and planning around challenging time periods.

Find Balance

At times, balancing extracurriculars and school work can be overwhelming. Make sure to check in with yourself and avoid taking on too much.

It can be helpful to map out your schedule, building in times for rest, breaks, social connections and fun. Self care is an important key to maintaining recovery.

Keep Organized

Person working on computer with open book and phone in front of them During the semester, you will have many activities to keep track of. Carrying a pocket-sized daily planner or using the calendar app on your phone can help you stay on top of assignments and appointments with your treatment providers.

Using reminder functions on your phone or other device can also help you remember important details.

Watch Out for Signs of Relapse and Seek Help

The first few weeks of class may be taxing as you start to create a new home away from home. In times of stress, it’s easy to fall back into disordered eating patterns.

If you are experiencing signs of relapse you don’t have to wait for your next appointment. Remember that you can always seek immediate attention by visiting your campus wellness or counseling center, contacting someone on your treatment team or a mental health provider, or calling a support person.

Maintain a Support System

A vital key to recovery is maintaining a support system of friends and family. Whether this involves joining a student run club, going to a trivia night or simply hanging in your dorm room, getting involved on campus is a fun way to make new friends.

Find Ways to Decompress and Combat Stress

Universities offer great opportunities to decompress after class. Many universities offer free yoga classes and guided meditation where you can learn to combat stress.

These classes are a great way to distract yourself from harmful eating disorder thoughts and redirect your energy to positive action. It can be helpful to find when and where these classes occur in advance and build in regular stretch and breathing breaks throughout your day.

Using apps that guide you through breathing exercises or brief meditations can also help if you are new to this kind of stress management. Even 15 minutes a day can make a difference!

Use Affirmations

Negative thoughts can be harmful to the recovery process. To help counter this negative thinking, write out some positive affirmations and tape them to the wall in your dorm room or put them on the screen of your phone.

Messages like “I am not defined by my weight, shape or size” and “I am enough” can have a big impact on your mood!

Prioritize Sleep

Although there may be nights where you are up late studying or out with friends, do not underestimate the importance of sleep. Remember to give your body the rest it deserves so that you can stay alert and motivated.

The Importance of Working to Maintain Recovery

In the same way you cannot expect to excel academically without studying, you cannot expect recovery without maintenance. Both require hard work and dedication, but always remember that with the right specialized treatment, recovery is possible!

Find Help and Support

Are you concerned you might be struggling with an eating disorder? Take our confidential screening tool.

Are you looking for an eating disorder treatment provider? Find treatment in your area or online.

Are financial barriers preventing you from seeking the support you need? Learn more about free and low cost support options to connect with others and provide tools to promote recovery.