Managing Eating Disorders During the COVID-19 Pandemic

By Ani C. Keshishian
2nd Year Graduate Student
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The COVID-19 pandemic has changed daily life as we know it and has had an enormous toll on mental health. Stresses related to the pandemic and increased isolation have led to a rise in depression, anxiety, and other mental health problems. Eating disorders are also on the rise. In 2020, the National Eating Disorders Association (NEDA) reported a 70% increase in calls and inquiries compared to 2019. Studies show that many with eating disorders are experiencing a worsening in symptoms. There are several factors that have contributed to the increase in and worsening of eating disorders. Pandemic related stressors leave many struggling to cope. Don’t despair! There are small things you can do to make sure you stay on track with eating disorder recovery! Here are steps you can take to maintain your mental health and manage your eating disorder.

1. Eat regularly. Make sure you are eating at regular intervals (approximately every 3-4 hours). Unemployment, working and schooling from home, and quarantining have left many lacking structure and feeling stressed. However, it is important to maintain the nourishment your body needs to survive and thrive, especially during stressful times. Eating regularly can also improve awareness of body cues, such as hunger and fullness.
2. Sleep regularly. Good sleep hygiene can improve your energy level and mood, while reducing feelings of depression. The National Sleep Foundation recommends adults need between 7 and 9 hours of sleep per night. Too little or too much sleep can have negative impacts on your well-being, contributing to depression, anxiety, and fatigue. Develop a consistent sleep schedule. Go to bed and get up at the same times each day, even on the weekends. Being consistent with your sleep times can help you maintain daily routine and structure.
3. Engage in enjoyable activities. COVID-19 has left many with a lot of free time spent alone. You don’t need to spend the extra time learning a new language, writing a novel, or re-organizing your closet. Spend time doing the things that bring you joy, whether that is reading a book, playing a game, building a puzzle, listening to music, taking a short walk, or sitting outside. Find the activities that make you happy and commit time to engaging in them, even or especially when you are feeling stressed.
4. Limit social media usage. Social media usage has also been associated with anxiety, depression, poor sleep, and low self-esteem. Being confined to your home can leave you vulnerable to increasing your social media usage. Social media can create a climate of social comparison and preoccupation with appearance. Especially during the pandemic, fatphobic messages – such as the growing usage of terms like the “quarantine 15” – can contribute to fear of weight gain. Limiting your social media usage, taking a social media break, removing triggering content, and following body positive content can help promote your mental health.
5. Practice gratitude. Take time to recognize and appreciate the things you are grateful for every day. It can be simple ordinary things such as noticing the sun shining, sensing the breeze on your face, watching a child play, listening to a bird sing, or taking note of a stranger’s kindness. There are many negative things we can focus on during these stressful times. But focusing on the positive things you are thankful for can reduce your stress levels and make you feel more connected to others.
6. Stay connected. Social distancing and quarantine have led to increases in social isolation and loneliness. It is important to take active steps to stay connected with the ones you love and care about. Positive social supports have been shown to be a powerful resource on the road to recovery. Communicate with your family, friends, coworkers, or classmates. Even though in-person contact is limited, you can still connect with a text, phone call, facetime, skype, or zoom. Feeling connected to others can reduce loneliness and improve your overall well-being.
7. Reach out for professional help. It is important to maintain both your physical and mental health. If you are experiencing symptoms of an eating disorder, it is vital that you seek professional support. If you are already in treatment, make sure you stay connected with your treatment team and ask for additional support if you need it. If you need more support, there are eating disorder organizations that can help you navigate the process of finding help, such as NEDA, the National Association of Anorexia Nervosa and Associated Disorders (ANAD), and Project Heal. Don’t hesitate to reach out for help.

 
It is undeniable that COVID-19 has changed our way of life. But it is important to remember that this is temporary. This too shall pass!