5 Journaling Prompts to use in Eating Disorder Recovery
I used journaling throughout my own eating disorder recovery and it was one of the most positive ways to guide myself through it.
Daily journaling in eating disorder recovery can help you with:
Track thoughts and behaviours related to food and your body
Staying accountable
Emotional regulation
Reducing stress and anxiety
Provides a sense of accomplishment and progress
…and many more!!
Journalling Is A Powerful Tool
Eating disorder recovery creates a path to discovery. It takes you down a road to find a recovered you and your healthy self. That kind of tending of the soul is a powerful experience, so keeping a journal during it makes sense.
Why Should You Journal In Eating Disorder Recovery?
Journaling can be an extremely valuable tool in the recovery process for individuals with eating disorders. It allows individuals to track and reflect on their thoughts, feelings and behaviors related to food and their body. This can help individuals identify patterns and triggers that contribute to disordered eating behaviours, and work on understanding the underlying causes of their condition.
Journaling also provides an outlet for individuals to express and process difficult emotions, such as anxiety, shame, or guilt, in a safe and private space, without the pressure of having to share them with others.
Additionally, journaling can serve as a reminder of the reasons why the individual wants to recover and the progress they have made, providing motivation and a sense of accomplishment. Journaling can also serve as a form of self-discovery and self-expression, which can be empowering for individuals in recovery. It is a powerful tool for self-reflection and self-awareness that can help individuals gain insight into their own thoughts and emotions, and make positive changes in their lives. It should be used in conjunction with other forms of treatment, such as therapy and medication, and should be guided by a healthcare professional to ensure that it is done in a way that is safe and beneficial for the individual.
If you don’t know where to start, this blog post provides some useful journal prompts to get started. Remember, you can start with these prompts and let your thoughts take you where you need to go. Letting go of the expectations you have on yourself while journaling allows you to use this as the therapeutic tool it is intended to be, rather than pressure.
I often ask clients to bring along their journal to coaching sessions so we discuss what was written and work on any difficult emotions or thoughts that have come up. Sometimes it can be helpful for someone to have their thoughts out on paper to share with your therapist or coach in moments you feel stuck or unsure what to talk about.
Journalling Prompts
Journal prompt #1: What triggers my negative thoughts and feelings about food and my body?
This is a good journaling prompt because it allows individuals to identify specific situations, thoughts, or emotions that contribute to negative feelings about food and their body. By identifying these triggers, individuals can gain a better understanding of the underlying causes of their disordered eating behaviours and develop strategies to manage them.
For example, if someone finds that they have negative thoughts and feelings about food after spending time on social media, they can develop a plan to limit their social media use. Similarly, if someone finds that they have negative thoughts and feelings about their body after receiving a negative comment from someone, they can work on developing positive self-talk and self-compassion to counteract those negative thoughts.
Additionally, this prompt also allows individuals to reflect on their feelings towards food and their body in general, and see if there are any common negative thoughts or feelings that they have. It can also serve as a way to track the progress, as individuals can revisit the journal entry and see the change in their thoughts and feelings over time.
Journal prompt #2: What are my beliefs and assumptions about food and its role in my life?
This is a a good journaling prompt because it allows individuals to examine and reflect on the underlying beliefs and assumptions that they hold about food. These beliefs and assumptions can play a big role in shaping an individual's relationship with food and can contribute to disordered eating behaviors.
By journaling about their beliefs and assumptions, individuals can gain a better understanding of where these beliefs come from, whether they are based on fact or fiction, and how they affect their relationship with food. This can help individuals identify any limiting beliefs or assumptions that they hold and work on changing them.
For example, an individual may have a belief that eating certain foods will make them gain weight and this belief may be the reason behind why they restrict themselves from eating those foods. By exploring this belief, they may come to the realization that it's not entirely true and that weight gain depends on various factors, not just on one type of food.
Additionally, this prompt can also help individuals to think about the role of food in their life, what it means for them, and how it affects their overall well-being. It can serve as a way for individuals to gain insight and perspective on their relationship with food and how it aligns or conflicts with their values, goals and priorities.
Journal prompt #3: How does my relationship with food affect my relationship with others?
This is a good journaling prompt because it allows individuals to examine and reflect on how their relationship with food may impact their interactions and relationships with others. Eating disorders can have a significant impact on an individual's social life and can cause isolation, guilt and shame.
By journaling about how their relationship with food affects their relationships with others, individuals can gain a better understanding of how their disordered eating behaviours and thoughts about food may be affecting their social life and relationships. This can help individuals identify any patterns or situations that may be contributing to this and work on developing strategies to improve their social interactions and relationships.
For example, an individual may feel uncomfortable eating around others, or feel guilty after eating certain foods. By exploring these feelings, they may come to the realisation that they have some negative beliefs or assumptions about food that affects their social interactions. By identifying these negative beliefs, they can work on changing them and improve their relationships with others.
Additionally, this prompt can also help individuals to think about how their actions and behaviours related to food may be affecting their loved ones, and how it can impact their relationship with them. It can serve as a way for individuals to gain insight and perspective on how their relationship with food is affecting their relationships with others and how they can improve them.
Journal prompt #4: What are my thoughts and feelings when I think about food?
This is a good journaling prompt because it allows individuals to examine and reflect on their thoughts and feelings around food. These thoughts and feelings can shape an individual's relationship with food and can contribute to disordered eating behaviors.
By journaling about their thoughts and feelings when they think about food, individuals can gain a better understanding of the underlying causes of their disordered eating behaviours, and identify any patterns or triggers that may be contributing to these thoughts and feelings. This can help individuals work on changing any negative or harmful thoughts and feelings they may have about food and develop a more positive and healthy relationship with it.
For example, an individual may have thoughts and feelings of guilt, shame, or anxiety when they think about eating certain foods. By exploring these thoughts and feelings, they may come to the realisation that they have some negative beliefs or assumptions about food that are causing these feelings. By identifying these negative beliefs, they can work on changing them and improve their relationship with food.
Additionally, this prompt can also help individuals to understand there emotional and physical hunger cues and how they feel when they are physically hungry or emotionally hungry. It can serve as a way for individuals to gain insight and perspective on how their thoughts and feelings about food may be affecting their relationship with it and how they can improve it.
Journal prompt #5: What are my goals for my relationship with food in the future?
This is a good journaling prompt because it allows individuals to set clear, specific, and measurable goals for their relationship with food. Having a clear goal in mind can help individuals focus on their progress and the positive changes they want to make in their relationship with food.
By journaling about their goals for their relationship with food, individuals can gain a better understanding of what they want to achieve and how they want to achieve it. This can help individuals develop a plan to reach their goals and work on making positive changes in their relationship with food.
For example, an individual may have a goal to stop restrictive eating behaviours and develop a more balanced relationship with food. By setting this goal, they can identify specific steps they can take to achieve it, such as seeking professional help, learning about balanced nutrition, or developing a mindful eating practice.
Additionally, this prompt can also help individuals to think about how their goals align with their values, priorities, and overall well-being. It can serve as a way for individuals to gain insight and perspective on how their relationship with food may be affecting their overall well-being and how they can improve it.
What If You Don’t Like Journaling?
If you don't like journaling as a tool for eating disorder recovery, there are other ways to explore your thoughts and feelings related to food and your body. Journaling is not for everyone, but it can be an important tool for finding the truth in yourself without judgment. As with most things, keeping a journal takes time to master. The more you do it, the more you’ll see that effort pay off for you.
However, some alternatives include:
Talking to a therapist or coach: A therapist or coach can provide a safe and supportive space to talk about your thoughts and feelings related to food and your body. They can also help you identify patterns and triggers and develop strategies to manage them. Apply for eating disorder recovery coaching with me HERE.
Art therapy: Art therapy is a form of therapy that uses art-making as a way to express and process thoughts and feelings. This can be a helpful alternative for those who find it difficult to express themselves through writing.
Mindfulness practices: Mindfulness practices such as meditation, yoga, or deep breathing can help individuals become more aware of their thoughts and feelings and can help them manage them in a healthy way.
Support groups: Joining a support group can be a great way to connect with others who have similar experiences and to gain support, understanding, and encouragement.
Physical activity or sports: Engaging in physical activity or sports can be a healthy way to release stress and emotions, and can also serve as a distraction from disordered eating behaviors.
It's important to remember that everyone is different and what works for one person may not work for another. It's important to experiment with different methods and find what works best for you. It's also important
If you wish to work with me one on one, then I offer Recovery Coaching where I can help you go through your recovery step by step and offer support and accountability. Read more and apply to my coaching waitlist HERE.
