Times are tough, and even if you’re someone who pays very little attention to the news (like me), it’s not hard to feel something in the air. It feels like instability, uncertainty, all topped off with a light layer of fear.

Regardless of what issues you support or don’t support, the shift in the life we once knew is palpable. In the face of such times, recovery can be thrown off course, sending us into a tailspin that can range in severity from setbacks to full-blown relapses. It’s in these moments that maintaining recovery is most challenging yet also most important.

In this post, I’ll go into:

how world events can intensify mental health issues, like eating disorders,
how to navigate uncomfortable moments and build sustainable coping mechanisms, and
how to maintain recovery when everything around us feels unstable.

How societal stress can trigger eating disorder symptoms

When unrest and uncertainty swirl around us, they can push us to seek comfortable coping mechanisms. Some of these may be soothing—like crafting or knitting or reading—but those in eating disorder recovery may feel pulled toward behaviors that once both soothed and harmed us.

One prime example of this occurred during the COVID-19 pandemic, a time when stress and anxiety were pervasive across the world.

The Journal of Eating Disorders conducted a study to determine how the pandemic affected adolescents and young adults living with eating disorders.

The majority of those surveyed reported worsening eating disorder symptoms during the pandemic, including increased intrusive thoughts (74%), and heightened feelings of anxiety (77%), depression (73%), and isolation (80%).

Personal story, part 1

When an impending lockdown was announced in Spain (where I was living in 2020), I rushed out to my neighborhood supermarket with two reusable bags, intending to stuff them full of food. We had no idea how long we’d be confined to our homes, so I wanted to be sure I had enough food to last me for however long was necessary. The idea of food scarcity rang alarm bells in my mind. Did I need to portion my food more carefully? Was I going to be able to get what I needed if I ran out of something? And, separately, how was I going to maintain my running routine if we can’t go outside?

We soon learned that we were allowed to leave the house for grocery runs, but not for much else. While this solved my concerns over food availability, it heightened my worries about my exercise routine. So I had to put my runs on pause.

Two months passed without going on a single run. My body ached to move, to stretch itself beyond my tiny studio apartment. To let sunlight wash over my skin. But I had to wait. And during this time, my recovery was truly tested.

*Keep reading to learn how I coped.

Read 'Triggered by transition: How tumult sets the stage for eating disorder relapse'

Obstacles to recovery during stressful times

According to a study conducted by Northumbria University, the pandemic’s effects on eating disorder recovery were largely due to:

disruptions to routine and lower perceived social support
reduced access to healthcare, including premature discharges and long waiting lists for care
increased use of social media, where users may compare their appearance to others
increased social isolation, feeling a loss of control, and ruminating about disordered eating

These environmental and interpersonal disturbances can turn a seemingly stable recovery regimen on its head, leaving us scrambling for solutions in a world where support is limited.

Health services were overwhelmed with patients who had contracted COVID-19, our in-person mental health appointments went virtual, and therapists were inundated with inquiries from people seeking mental healthcare.

black and white photo of a stethoscope — Fast-forward to today, and some of these barriers still exist:

High numbers of post-pandemic job layoffs have overwhelmed therapy practices with people who can’t find employment.
Fluctuating and unclear insurance policies make it difficult for patients to find the care they need.
Sky-high deductibles and insurance premiums put quality care out of reach for many.

When it seems like societal and institutional barriers are stacked against us, it’s easy to feel stuck and stymied, and to retreat to behaviors that help us feel like we have some semblance of control over our environment.

But, as I (and probably you) have learned, these behaviors only offer temporary relief. If we want to learn how to turn down the environmental noise, we have to develop sustainable coping strategies that can get us through the hard times that await us.

Coping strategies for long-term eating disorder recovery

As you read this section, please remember that everyone’s recovery is different. What works for one person may not work for you, and vice versa. Give a few of these a try, be patient, and understand that recovery evolves as you move through it. If you’re not feeling like a strategy aligns with where you are on the recovery spectrum, thank yourself for trying and move on to something else!

Realistic, low-stress routines

Routine is one of the most efficient ways to keep recovery on track, but the key is to remove the rigidity around it. Your routine may be steady, or it may vary from day to day.

person holding a mug of tea in one hand and writing in a notebook with the other hand — Recovery-based routines may include setting daily intentions, journaling in the morning, or checking in with a member of your treatment team. Routines that are realistic, small, and flexible offer the best chance at longevity.

You may be in the stage of recovery where meal planning is a crucial component. It’s best to work with a healthcare professional to ensure you’re getting what your body needs and adjusting for flexibility if food rules become too firm.

Social and virtual support

A support network is a vital component of eating disorder recovery at any stage. If you’re seeking connection, options include joining a virtual or in-person support group and/or seeing a therapist either in person or online, and staying accountable simply by showing up.

Peer support groups can help reduce feelings of isolation that are common in recovery, while individual therapy can offer personalized coping strategies that fit your needs, lifestyle, and stage of recovery. Therapists can also guide you through mindfulness practices like meditation, body scanning, and breathing exercises. These skills can transfer to daily life by helping to support stress management and reduce emotional reactivity.

*To find support, visit the Rules & Resources page.

Make room for joy

The antidote to despair is joy. When world events become too much to bear, search for tiny moments of joy in your daily life.

When was the last time you laughed, played, or did something just because it felt good?

As we grow into adults, we tend to leave playfulness behind, but there’s no rule that says you can’t have fun.

*Scroll to the end of this post for a writing prompt to help you rediscover joy.

Read: How to create an eating disorder relapse prevention plan

Personal story, part 2

When overwhelm hit my recovery hard back in 2020, I knew I needed to take action. For a few years prior, I’d been seeing therapists to help manage depression and anxiety, but once lockdown hit, I saw the potential for relapse into disordered eating behaviors. So to get ahead of whatever was to come, I started emailing therapists who had experience treating eating disorders.

Thankfully, I eventually found someone who had openings for virtual sessions. She and I started practicing somatic therapy, which involved light guided meditation and breathwork. Over time, I noticed how much I’d been holding onto, and how freeing it was to let it go. I still use some of the techniques I learned from her in daily life today.

Not all stories go this way. We hit roadblocks, we lose motivation, and sometimes, we end up relapsing. But the desire to protect recovery at all costs can foster a willingness to try and a refusal to succumb to old patterns.

Weathering the global stress storm to protect recovery

Stress and uncertainty are unavoidable aspects of living a human life. Heightened life stressors, from job loss to social relationships to global events beyond our control, can trigger old patterns that once soothed us but also harmed us.

But relapse does not mean failure. Instead, it’s an opportunity to learn more about underlying triggers and renew our commitment to recovery. It’s also an opportunity for us to reflect on how far we’ve come and apply what we’ve learned about recovery to real-world practice.

We’re fortunate to live in an age where access to support is just a few clicks away. Digital tools like teletherapy, mindfulness apps, and virtual support groups provide crucial connections in times of distress and can lighten the load we carry when things feel overwhelming.

By building sustainable recovery tools, leaning on support networks, and practicing what we learn, we can keep our recovery afloat no matter what is happening around us.

Eating disorder recovery amid global chaos: How to find stability in uncertainty