Spotting and managing eating disorder triggers

If you’re in recovery from an eating disorder, you probably know it’s not a linear process. As you work to heal your relationship with food and your body, some days may be more challenging than others. Your eating disorder symptoms may return, even after a long period of remission. This can happen for many reasons, and feeling triggered is a normal part of recovery for most people. 

Identifying your internal and external triggers can help prevent a relapse and let you know when you might need to ask for help.   

Common triggers of eating disorders

Eating disorders are caused by a combination of biological, psychological, and environmental factors. The triggers listed below aren’t stand-alone causes of eating disorders. Rather, they can contribute to the onset or worsen symptoms of an eating disorder. These are among the most common triggers:

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Social media

A negative body image is one of the strongest predictors of eating disorders. A review of over 50 studies on eating disorders found a direct link between social media use, body image, and disordered eating. Excessive social media use can foster unhelpful comparisons to others, unhealthy beauty or body-size standards, and self-objectification. Researchers hypothesize that rates of disordered eating will increase as more people gain access to social media across the world.

Ways to cope: If you suspect that your social media habit is triggering your eating disorder symptoms, consider taking a break. And when or if you decide to return to social media, audit your feed. Think about the content you’re engaging with and the people you’re following. Try to remove anything that makes you feel bad about your body or yourself. Focus on keeping an awareness of the editing involved in media when you catch yourself comparing yourself to those online.

Uncomfortable emotions 

According to a study of female students ages 14–25, feeling bored, depressed, anxious, tense, or sad are some of the most common immediate precursors to disordered eating behavior — especially binge eating. Our minds and bodies are deeply connected, and our feelings can influence our behavior in significant ways. Sometimes, disordered eating can be an attempt to numb difficult emotions or cope with the pain of isolation. It’s an unhealthy coping mechanism that, while possibly providing some temporary relief, can cause serious harm in the long run.

Ways to cope: Increasing your emotional resilience and ability to navigate stress can help you manage your eating disorder symptoms. You might incorporate stress-management techniques into your daily routine, like using breathwork or mindfulness exercises. Working with a therapist who specializes in eating disorders can also help you learn to regulate your emotions in healthier ways.

Isolation

Eating disorders and shame often go hand in hand. So, disordered eating has a cyclical relationship with social isolation.  For example, binge eating, purging, and overexercising are often done in secret or when the person is all alone, leading to an increase in social isolation when engaging in these behaviors. But social isolation itself may also increase a person’s risk of disordered eating or trigger a relapse. 

Ways to cope: If you feel triggered when you’re alone, focus on expanding your support network. While everyone needs some occasional alone time, surrounding yourself with supportive friends and family can help you stay on track. Look for opportunities to engage in social activities that get you out of the house, like volunteering or trying a new hobby. 

Major changes

In a study of people who live with anorexia, about 30% of people said experiencing major changes or stressful life events triggered their symptoms. Triggers included things like changing schools, changes in living arrangements, shifts in family dynamics (like divorce), the loss of a loved one, problems with friends, and changes to their treatment team. Major life changes can cause significant stress, which is a known risk factor for eating disorder symptoms.

Ways to cope: During times of stress, it can be harder to maintain a routine and choose healthy coping strategies. While you can’t always plan for the unexpected, prioritizing self-care can help you navigate major changes with greater ease. Getting adequate rest, eating nourishing food, and making time for gentle movement you enjoy can help give your mind and body strength for the road ahead.

Steps to identify what’s setting you off

The first step in identifying your triggers is self-reflection. Look back on your past experiences without judgment. See if you can recall the times in your life when your symptoms were most severe, and ask yourself: 

• What was going on during those times? 
• Who was with you? 
• What was your daily routine? 
• What types of support did you have? 
• What happened right before you experienced an uptick in symptoms? 

There’s no right or wrong way to respond to these questions. But they can help you get to know yourself better and identify patterns so you can better understand what might be triggering you. 

How to deal with eating disorder triggers

It might seem like the best way to deal with triggers is to avoid them. But often, this isn’t entirely possible. Here are some tips for successfully navigating a trigger when you encounter one.

• Lean on your loved ones. If you’re feeling triggered, reach out to a friend or family member. It can be as simple as sending a quick text to say something like, “I’m having a tough time today. Do you have a few minutes to talk?”
• Connect with a peer community. There are a variety of eating disorder support groups you can connect with either in person or online. Having someone to talk to who understands what you’re going through can make a world of difference in challenging moments.
• Change your routine. If you notice that something in your routine is setting you off, see if you can replace the behavior with something else. For example, if weighing yourself every morning is causing stress, try journaling instead.
• Monitor your media. Social media use is a known trigger for disordered eating. But you should also limit any TV shows, movies, blogs, or videos that trigger unhealthy behavior.
• Ask for help. If you’re struggling to manage your triggers on your own, don’t hesitate to seek support. Therapy can help you identify your triggers and learn to respond to them in healthy ways.

Find care with Rula

Throughout your eating disorder recovery, you may encounter people, places, and situations that trigger your symptoms. Some of the most common triggers include social media, isolation, uncomfortable emotions, and major life events. While you may not be able to avoid your triggers completely, you can learn to manage them with the right support. A therapist who specializes in eating disorders can help you create a proactive plan to manage your symptoms, respond to relapse, and recommit to your recovery.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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