Four Tips On Using Social Media Mindfully With An Eating Disorder
Social media can be hard to navigate during recovery. We use social media accounts to stay connected in the world today, but how can we make them a safer space during recovery and afterward? With unlimited access to social media, it is essential to acknowledge and minimize exposure to posts that give unrealistic views of what is “normal.”
Below are four tips to follow to make your experience online a more supportive environment.
Unfollow or Block Triggering Accounts
Accounts on Instagram, TikTok, Facebook, Pinterest, and more are largely unregulated. While so much of social media is milestones and shared pictures, some content can be harmful. It is always a good idea to unfollow and eliminate any accounts that make you feel wrong about being in your body. Like this Central Coast Treatment Center article suggests, ditch accounts that promote diet culture, glamorize weight loss, and feature posts such as “what I eat in a day” or “outfit of the day.” Follow accounts that reflect body diversity and authentic healing. This will help social media become more of a place of connection and inspiration instead of self-judgment and comparison.
Follow Accounts that Give You Hope
On that note, you can surround your online presence with uplifting and positive messaging. You can look for accounts that align with your needs and values while working toward recovery. You should find content that uplifts you and helps you to feel good about yourself. Also, it is important to continue to engage with this type of content so it continues to show up on your explore pages.
Aside from influencer and celebrity accounts, following supportive friends and family can also be helpful. Staying connected with loved ones nourishes the support system that you’ve built. It also fills your social media account with love and joy.
Limit on How Much Time You Spend on Social Media
Most people start the day by grabbing their phones, but why not challenge yourself not to? Waking up and immediately scrolling through social media can lead to feelings of overwhelm and pressure before you even get out of bed. It may be worth giving yourself a break from the digital world. One option is to give yourself 10 minutes to wake up before reaching for your phone. Another way to give yourself a break is by setting a timer on the app directly or on your phone to do another activity, even if it is for 5 minutes. Small changes like this can help make social media less daunting and stressful.
Talk to your Dietitian or Therapist
Don’t hesitate to talk about social media’s impact on your recovery. Your support system is a safe space for you to share your thoughts and truths. Your dietitian or therapist can help you brainstorm more skills to connect with people on social media in a more recovery-focused way.
Join BALANCE for a FREE Webinar: Diet Culture Detox: The Only Cleanse You’ll Need This Summer, on Thursday, May 25th, at 12:00 pm EST. In this webinar, you will recognize and reject diet culture myths, foster a neutral relationship with food, prioritize recovery-aligned movement, manage social pressures, develop strategies to cope with outside pressures and influences, and more. RSVP for this webinar here.
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References
Eating Disorders and Social Media: The Good, the Bad, and the Sensitive Content. (n.d.). Central Coast Treatment Center. Retrieved August 5, 2022, from https://www.centralcoasttreatmentcenter.com/blog-1/eating-disorders-and-social-media
Wilksch, S. M., O’Shea, A., Ho, P., Byrne, S., & Wade, T. D. (2020). The relationship between social media use and disordered eating in young adolescents. International Journal of Eating Disorders, 53(1), 96–106.https://doi.org/10.1002/eat.23198
This post was written by BALANCE Dietetic Intern, Vanessa Marzullo (she/her).
Vanessa is a graduate student currently pursuing her Master’s degree in Nutrition and Food Science at Hunter College. She graduated with a Bachelor’s degree in Nutrition and Food Science and a minor in Italian language from Hunter College. During her first year of graduate school, she interned at a senior center and community center, where she created nutrition education materials for adults on the spectrum. She has a passion for helping others to (re)discover the value of eating food and being in tune with their body.
Outside of nutrition, her interests include learning Italian, reading, and spending time with family and friends. She looks forward to becoming a dietitian counselor who specializes in eating disorders.
