Setting specific goals in eating disorder recovery that challenge eating disorder behaviors is essential and needs to be incorporated into treatment. Goals should be focused on addressing the disordered behaviors and unhelpful thoughts surrounding food, exercise, and weight, while also looking at the functions that these behaviors are currently serving in the individual’s life. Recovery can be achieved — one goal at a time.
by: Amanda Nussbaum
Goal setting is something we are taught to do from the time we are children. Goals, whether they are personal or professional, help measure success and motivate us to better ourselves. Although it is helpful to set long-term goals, or a goal that looks at the “big picture”, breaking large goals into smaller benchmarks helps give us a sense of accomplishment and lets us see our progress over time. People also develop stronger habits when they set smaller, detail-oriented goals. Implementing and reaching goals helps build self-confidence, better focus, and a more productive life. With goals, people learn that if they work hard at something, they can accomplish nearly anything.
Eating disorder recovery allows people to maintain a stable, sustainable weight and strengthen their mental and physical health. However, when an individual engages in eating disorder behaviors, their goals are often focused on numbers relating to weight, calories, exercise, or clothing sizes. Focusing exclusively on numbers should not be a measurement of success. It is important to work with eating disorder treatment professionals to set responsible goals at the beginning of treatment for an eating disorder. This will help to prevent potential relapses by creating goals that do not focus solely on numbers. Proper goal setting helps individuals learn healthy coping mechanisms to ensure that one unhealthy behavior is not replaced with another.
The best way to effectively create and implement goals is through SMART goals. A SMART goal is a specific, measurable, achievable, relevant, and time-limited goal. No goal is achieved overnight; reaching goals takes time and effort. Instead of trying to accomplish something that may not be practical or realistic in a short time span, it is better to work toward smaller and narrower goals. When people do not reach their main goal right away, this can tarnish the purpose of goal setting and result in self-comparison, discouragement, or feeling like a failure. Making specific and relevant small goals as stepping-stones keeps people from becoming overwhelmed or intimidated, and lets them better see the progress they are making in their recovery.
Setting achievable and time-relevant goals with eating disorder treatment professionals is essential for recovering from an eating disorder. Using proper language is also crucial throughout treatment. Patients, doctors, and family members should avoid using words like “never” or “always”. These words often lead people to strive for perfection when trying to reach a goal, which could exacerbate eating disorder symptoms or behaviors. Definitive words can lead people to believe they will either succeed or fail with no in-between. Instead, practical and more short-term goals should be set to help people see gradual improvements and changes to their daily routines which will build on top of each other.
In eating disorder treatment, some examples of small goals may include concentrating on self-care for half an hour each day, writing down a positive mantra, unfollowing social media accounts that negatively affect self-esteem, or following a meal plan for two days in a row. These goals start out small, but when patients see that they can attain these small objectives without too much distress, then they can try and further the goal the next time.
According to the Evolve Wellness Group, people can reflect on their goals in treatment by using a calendar and practicing journaling and mindfulness. Calendars allow people to check off what they have achieved while being held accountable. Journaling can be beneficial when people write down the feelings or thoughts they associate with a certain goal. People can also reflect on challenges they encounter and brainstorm ways to approach a goal in different ways. Those overcoming an eating disorder should be kind and patient with themselves. They may feel like they are not moving fast enough in their recovery, but they will eventually see that by implementing attainable goals, they are recovering at a steady and healthy pace that works for them.
Although goals should be tailored toward the individual, recovery is not simple and difficulties may arise. These challenges may include returning to unhealthy habits, labeling foods as good or bad, counting calories, or measuring exact portions. Individuals in recovery must be honest with their therapist, nutritionist, dietitian, and psychiatrist regarding their feelings and the areas they are doing well in, but also in those areas where they are struggling. Sharing a goal with someone else helps increase the possibility of reaching the goal. Individuals seeking extra support could attend a support group or talk to a friend or family member, but people also need to recognize that what works for one person in recovery may be different for another. Recovering from an eating disorder is possible with the help of setting realistic goals that can be attained over time.
Looking for eating disorder treatment programs or services in the New York City area? Learn more about our options at BALANCE eating disorder treatment center here or contact us here.
This post was written by BALANCE Blog Intern, Amanda Nussbaum.
Amanda is a recent graduate of Ramapo College, where she majored in Business Administration with a concentration in Marketing. She enjoys being creative, writing, and editing videos, and is passionate about health, wellness, and lifestyle. Throughout college, Amanda volunteered with the Girls on the Run organization, which helps young girls develop a positive self-esteem. She also mentored a young girl through Ramapo College’s chapter of Big Brother, Big Sister. Amanda’s involvement in these organizations helped her realize that she wants to work for a company that has an impact on others, while still being creative with marketing. In the future, Amanda hopes to work in the marketing or communications department of an organization that focuses on teenagers and young adults, and their health and self-confidence. She enjoys contributing to the BALANCE blog!
