Donate

What is Recovery?

One word- many journeys

Recovery is a unique and personal journey. Every person working towards recovery starts in a different place, takes a different path, and navigates the twists and turns that take them there. Recovery is the process, and is part of the journey. It is not a perfect end goal.

There are many definitions of recovery, and it means different things to everyone seeking it. However, many people agree that recovery involves working to take control of their lives, and work towards accomplishing goals and dreams (Copeland 2006). ANAD believes that recovery is possible, at any age and at any stage.

ANAD defines recovery as the following:

Recovery is the process of taking back control of one’s life and working towards a satisfactory and meaningful life no longer dominated by one’s eating disorder.

Recovered people have control of eating disorder thoughts and behaviors, maintain a nutritionally balanced lifestyle, can identify situations of personal risk, and maintain a meaningful self care practice to manage their well-being.

ANAD believes in recovery. We see it every day and know it’s real and achievable. In our recovery-oriented approach, we recognize that recovery from an eating disorder can be both clinical and personal: two separate but interwoven strands (Cook and Morgan, 2016). Clinical recovery focuses on the illness. Personal recovery focuses on the person.

Clinical Recovery

Focus on the illness

Clinical recovery means that an individual is improving based on measurable outcomes. Often, clinical recovery is achieved when healthcare professionals can say some of the following:

No longer meets the criteria required to be considered to have a clinical eating disorder.

No longer engages in eating disorder behaviors.

Behaviors are no longer a risk factor to basic well-being.

Can recognize positive attributes of one’s self, food, & body. Can share emotions and interact socially.

Personal Recovery

Focus on the person

At ANAD, we believe that recovery should focus on the person, not just the illness. Most people who have recovered from an eating disorder believe that recovery is about more than just the diagnostic criteria.

See me as a person not simply as a diagnosis of an eating disorder.

Hope
“It’s not simply going back to what life was like before. It’s growing and learning and reaching a better place.”
It centers not only around a personal desire for recovery, but the belief that recovery is truly achievable. Personal recovery involves discovering a  meaningful and satisfying life no longer dominated by an eating disorder. Individuals who are able to focus on developing activities and relationships that encourage self- acceptance, self- esteem, a social life, healthy ways of expressing emotion, and a relaxed attitude about food are generally better able to sustain recovery than those who focus on their illness (Bjork & Ahlstrom, 2008).
Goals and Responsibility
“Recovery is something that we do for ourselves, not something that is done to us. The real work- the heavy lifting of life- is ours. Recovery is a commitment to self.” (NEDC Stories from Experience, 2015) People who have recovered from an eating disorder see themselves as active agents in their recovery. Recovery is knowing what you want out of life and what you are prepared to work towards. There is no single goal that defines recovery. ANAD’s recovery-oriented  approach  encourages people to identify and value their own goals, wishes, and aspirations. Once identified, it is up to the individual to take responsibility for their own recovery and well-being.
Multiple Journeys & Destinations
“Recovery is something that we do for ourselves, not something that is done to us. The real work- the heavy lifting of life- is ours. Recovery is a commitment to self.” (NEDC Stories from Experience, 2015) People who have recovered from an eating disorder see themselves as active agents in their   recovery. Recovery is knowing what you want out of life and what you are prepared to work towards. There is no single goal that defines recovery. ANAD’s recovery-oriented  approach  encourages people to identify and value their own goals, wishes, and aspirations. Once identified, it is up to the individual to take responsibility for their own recovery and well-being.
“If the rest of my life improved, so would my eating disorder.”

Recovery from an eating disorder  has been described as a complex process and everyone’s journey is different, deeply personal and unique.  People with eating disorders also have  identified  a multitude of factors in addition to therapy  that contribute to personal recovery, including personal relationships, meaningful  activities and positive life experiences ( Espindola & Blay, 2009; Hay & Cho, 2013; Reynen, 2012)
A process of change
“Personal recovery is a process of change through which people improve their health and well-being and quality of life”

If recovery is a choice to pursue then it is a choice to be made repeatedly throughout the recovery process.  It is an on-going process that requires sustained effort.  ANAD encourages  realistic expectations  and understanding that  recovery is not a  “quick fix”  but rather a long journey  with lots of challenges. Part of the recovery process is understanding that  set-backs and relapses are considered to be part of the recovery process and not major obstacles to recovery (Reynen, 2012).

The ANAD Approach

ANAD’s recovery-oriented approach values connection. ANAD recovery mentors and peer support group leaders are all individuals who have experienced both an eating disorder and their own recovery. They share their stories and their personal knowledge of recovery to help those currently struggling with an eating disorder. They provide empathy, understanding, and a level of connection not found from most health care professionals or even well-meaning loved ones. They have traveled the same road, and can support others on just starting their journey.

ANAD volunteers are role models, and serve as living proof that recovery is possible. Peer work is about relationships. It provides a safe, nonjudgmental environment and a sense of connected-ness when individuals are feeling isolated and alone.

You Might Also Be Interested In

Volunteer

Become a Recovery Mentor

Become a Recovery Mentor Thank you for your interest in becoming an ANAD Recovery Mentor!ANAD’s Recovery Mentorship Program offers free, online support for individuals who suffer…

Learn More
Volunteer

Volunteer

ANAD's volunteer program offers opportunities to support individuals affected by eating disorders through roles such as Helpline volunteer, support group leader, and recovery mentor.

Learn More

Yoga

  • Reconnect with one’s body
    • Promotes mind-body connection, awareness of self, and acceptance.
  • Stress and anxiety reduction
    • Yoga activates the parasympathetic nervous system, counteracting our body’s stress responses.
    • Deep, slow breathing can reduce cortisol  levels (stress hormone) and help calm our minds.
  • Intentional movement
    • Yoga provides a space to mindfully enjoy movement and explore a healthy form of exercise.
  • Long term healing
    • Provides a practice to safely and sustainably lean into.
  • A space for community and support
    • Oftentimes, yoga is done in a group setting, which can increase feelings of connection and lower feelings of loneliness.

After the completion of 7–12 yoga classes, a statistically significant decrease in anxiety, depression, and body image disturbance was seen (Hall et al., 2016).

Explore trusted resources and products to support your healing journey.

Some classes are targeted for rigorous exercise, such as “heated flow” or “power flow.” Please be mindful with what you practice, and look for “slow flow,” “yin,” “vinyasa,” and “restorative” yoga in non-heated rooms.

Music

  • Music can have a powerful effect on people’s mood

    • listening to uplifting or calming songs can help reduce stress and anxious feelings.
  • Music stimulates the limbic system, the part of our brain responsible for processing emotions
    • music triggers the release of serotonin and dopamine, which are associated with reducing feelings of anxiety, depression, and stress (which are often associated with eating disorders)
  • Slow tempo music has been shown to decrease cortisol, our stress hormone, as well as lower blood pressure and reduce heart rate.
  • Music increases the brains neuroplasticity, enhancing brain functions like mood regulation, decision making, and memory.

A study done by Mindlab International revealed that the song “Weightless” by Marconi Union resulted in a 65% reduction in participants’ overall anxiety (Dr. David Lewis-Hodgson).

Explore trusted resources and products to support your healing journey.

  • Ludovico Einaudi
  • Claude Debussy
  • Johann Sebastian Bach
  • José González
  • Laraaji
  • Bill Evans
  • Vance Joy
  • The Paper Kites
  • Moby
  • Tycho

Aromatherapy

  • Aromatherapy can be a helpful, low- cost (or free) tool for people managing eating disorders.
  • Aromatherapy involves using essential oils to help manage emotions and restore balance.
  • Scents can help ground people, encouraging mindfulness about physical and emotional sensations.
  • Can promote a tranquil environment and give a sense (& scent) of peace.
    • creates an atmosphere for individuals to feel safe in processing emotions

Lavender has been shown to reduce anxiety levels. It is seen as a “anxiolytic” solution to providing a coping method for those with anxiety disorders (Yoo & Park, 2023).

Explore trusted resources and products to support your healing journey.

 

  • Lavender: calm, sleep, relax
  • Chamomile: calm
  • Rose: anxiety reduction
  • Lemon: energy, nausea reduction, concentration
  • Orange: brighten, uplift
  • Jasmine: anxiety reduce, sleep
  • Peppermint: alertness
  • Ylang ylang: calming, stress and anxiety reduction
  • Rosemary: focus

Art

  • Art can help provide a safe space for communication.
  • It can promote a sense of relaxation, and become a calming, meditative like experience (especially in “flow state”).
  • Gives an outlet and coping mechanism for managing difficult emotions.
  • Helps develop healthy habits and routines for self-management.
  • Increases an individuals sense of awareness and understanding of their emotions and thoughts.

Art can boost cognitive function, emotional resilience and self-confidence. It has also been shown to reduce stress and aid in conflict resolution (Hudson University, 2024).

Explore trusted resources and products to support your healing journey.

  • Coloring books
  • Digital coloring or drawing
  • Collaging
  • Sketchbook/journaling/ diary
  • Painting
  • Water coloring
  • Air dry clay (model magic) or traditional clay (ceramics)
  • Photography (use your phone!)
  • So much more!

Creative Journaling & Writing

  • Journaling allows space for self reflection, and emotional release.
  • Free writing can help you connect to your inner voice without judgment.
    • This can look like a steam on consciousness, a short story, or even poetry.
  • Both of these can give you space to problem solve, and look at a situation from a new angle.
  • Try out a prompt, or guided writing exercise if free writing isn’t your thing.
    • Examples & resources below!

Positive writing has been shown to promote positive emotions, as well as positive cognitive mechanisms in the general population (Lai et al., 2023).

Explore trusted resources and products to support your healing journey.

  • What are three things I’m grateful for today?
  • Write a letter to your future self. What do you want to tell them?
  • Write about a positive affirmation you want to start telling yourself.
  • How do you like to relax? Write about your favorite way to unwind.
  • What does “peace” look like to you? How can you bring more of it into your life?
  • What is something that always makes you laugh or brings you joy?

Self-Care / Self-Talk

Positive Self Talk

  • Positive affirmations are short, encouraging statements that can help build our self-esteem and challenge negative thoughts.
  • Repeating these statements daily can help foster a more loving relationship with yourself over time.
    • “Mirror-work” is when you look into the mirror and say kind, positive affirmations to yourself. It might feel awkward at first.
    • Try statements such as “I am enough,” “I am deserving of all the good things life has to offer,” or “I am strong, capable, and confident in everything I do.”
  • This can help build mental resilience, making it easier to cope with challenges and setbacks.
  • They can elevate your mood and promote a more optimistic view of life.
  • They help build confidence and self-worth by focusing on your strengths and capabilities.

Self Care

  • Self-care directly impacts emotional, psychological, and physical well-being.
  • Engaging in regular self care practices helps maintain balance and resilience, ensuring we can cope with life’s challenges.
  • Regular self-care allows the body and mind to recover, recharge, and maintain a sense of calm.
  • Taking care of yourself helps prevent burnout by ensuring you have the energy and mental capacity to meet the demands of life.
    • Without regular self care, you may become overwhelmed, leading to fatigue, frustration, and decreased productivity.
  • Giving yourself mental space helps clear your mind, improving focus, decision-making, and problem-solving.
  • Allows you to engage in activities that bring you joy, pleasure, and fulfillment. These experiences elevate mood and provide moments of peace and happiness.

Positive Self Talk

Affirming personal values has been linked to boosting ones happiness and meaning in life (Nelson et al., 2014). MRI’s show that self- affirmations affect brain activity! (Cascio et al., 2015).

Self Care

“Engaging in a self- care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer” (Glowiak, 2024).

Explore trusted resources and products to support your healing journey.

POSITIVE SELF TALK

 

SELF CARE

  • Up to personal preference, ideas listed in the guide
  • Sleep: Make sure you get enough hours in
  • Making time for hobbies: painting, gardening, etc.
  • Doing chores: cleaning dishes, doing laundry, cleaning space, decluttering
  • Spending time outdoors: taking nature walks, sitting in a park
  • Being with people you love: friends, family, partners
  • Reading or learning: something of interest, and limiting technology/screen time
  • Personal care: shower, bath, deep breathing, meditation, massaging
  • Treating yourself: occasionally indulging yourself with something you love (ex: buying a new book, or a coffee from your favorite shop)
  • Mental care: attending peer support groups (for free with ANAD!), going to therapy (we can help connect you with someone)