EP 268.5: If I Was Trapped in My Eating Disorder Right Now, Here's Exactly What I'd Do ~ The No BS Relapse Recovery Roadmap

The opposite of quitting is recommitting. And sometimes that means you need a spelled-out roadmap to help you define what steps you can take to recommit to recovery.

Today's episode is different. I'm not speaking in theoretical terms or giving advice I wouldn't follow myself. I'm sharing exactly what I would do if I was trapped in an eating disorder right now. The actual steps. The concrete path forward. The golden nugget roadmap I would follow myself.

Whether you're experiencing a relapse, stuck in your recovery, or wish you could go back and tell your younger self what to do—this episode is your clear, actionable guide.

In this episode, you'll discover:

• The 6-step roadmap I'd follow if I was trapped in an eating disorder today
• Why relapse is normal and doesn't mean you've failed
• Step 1: Recognition and acceptance—how to get out of denial faster
• Step 2: Immediate outreach—breaking the isolation that keeps you stuck
• Step 3: Implementing structure—what to do RIGHT NOW to support yourself
• Step 4: Investigating triggers—what's really driving this beneath the surface
• Step 5: Developing a crisis response plan—how to create lasting recovery
• Step 6: Reconnecting with your WHY—the values your ED is violating
• What I wish I could tell my younger self 15+ years ago
• Why recovery isn't about perfection—it's about progress
• How to recommit to your best self starting TODAY

If you're in the trenches, if you've relapsed, if you're struggling—this roadmap is for you. Not theory. Just honest, practical steps.

THE 6-STEP RECOVERY ROADMAP

STEP 1: RECOGNITION AND ACCEPTANCE

The hardest step: Admitting where you are is no longer where you want to be.

If I was relapsing today, I know I'd experience a strong pull toward denial. I might tell myself:

• "I'm just being more careful about what I eat"
• "I'm having a few bad days"
• "I can handle this on my own"

What I'd do instead: ✅ Name what's happening - Get out of denial faster
✅ Ask myself: Am I skipping meals? Preoccupied with food thoughts? Anxious around mealtimes? Weighing myself?
✅ Practice self-compassion - Not excusing the behavior, but acknowledging eating disorders are complex illnesses, not personal failures
✅ Say to myself: "This is really hard. I don't have to do this alone."

This step creates the foundation to move forward in ACTION instead of sitting in denial.

STEP 2: IMMEDIATE OUTREACH

Eating disorders thrive in isolation. My counter-attack would be CONNECTION.

What I'd do:

✅ Contact someone I trust - In my case, my mom. I'd say: "I'm struggling with my thoughts and behaviors. I need support."

✅ Get professional help immediately

• If I had a treatment team: Contact them and say "I'm experiencing relapse. I need an appointment ASAP."
• If I didn't: Call primary care doctor, get a referral, look into local ED treatment centers

✅ Get accountability - Schedule meals, keep appointments with myself, check in with someone

Key truth: Don't wait until things get "bad enough." Early intervention makes a tremendous difference.

Breaking isolation doesn't mean everyone needs to know. It means strategically connecting with people who can provide support.

STEP 3: IMPLEMENTING STRUCTURE

What I'd put in place immediately:

✅ Regular eating patterns - Have a plan ready, no reinventing the wheel during vulnerable times. Use the same meals daily to reduce decision fatigue.

✅ Clean up social media & entertainment

• Unfollow accounts that trigger comparison or food obsession
• Avoid shows glorifying thinness or dieting
• Curate recovery-supportive content
• Join communities like Her Best Self Society (HerBestSelfSociety.com)

✅ Set clear boundaries with exercise - Temporarily pause formalized exercise, focus on gentle movement (This requires support—I couldn't do this alone)

✅ Document thoughts & feelings - Not to be perfect, but to increase awareness of patterns and triggers. Rebuild trust with body and mind.

Structure = support. Not rigidity, but safety.

STEP 4: INVESTIGATING TRIGGERS

Eating disorders aren't just about food or weight. What's really happening beneath the surface?

Questions I'd ask myself:

❓ What changes in my life have happened recently? (Transition, loss, increased responsibility, relationship change)
❓ What emotions am I struggling to manage?
❓ What am I trying to numb, distract from, or control?
❓ What needs aren't being met right now?
❓ What external pressures am I responding to?
❓ What beliefs am I believing about my worth, body, or identity?

The truth: Eating disorders flare during periods of change and loss of control. Understanding triggers helps you heal beyond just the behaviors—you learn to process emotions in healthier ways.

STEP 5: DEVELOPING A CRISIS RESPONSE PLAN

Lasting recovery requires more than just putting out fires.

What I'd create:

✅ Coping strategies - Tools to use when urges arise
✅ Relapse prevention plan - Document early warning signs, high-risk situations, actions to take
✅ Support system - Who to call, when, and why

The sustainable plan is about building a life where:

• The eating disorder becomes less necessary and less powerful
• Recovery feels like moving TOWARD something meaningful
• Not just running away from illness

Work with someone to determine exactly what support you need and put that planning in place.

STEP 6: RECONNECTING WITH YOUR WHY

The most important step: Remember what the eating disorder is stealing from you.

What I'd do:

✅ Identify the values my ED violates
The ED promises control, safety, worth. But it actually undermines: freedom, joy, creativity, authenticity, relationships, purpose.

✅ Compile a list: What has this ED taken from me?

• Holidays ruined
• Relationships lost
• Moments with loved ones missed
• Energy wasted
• Dreams on hold
• Future opportunities destroyed

✅ Ask: What present moments is it stealing RIGHT NOW? What future opportunities will be destroyed if I don't fix this?

✅ Dream beyond the disorder - What do I want my life to look like? Who is my BEST self?

If I could go back 15+ years and tell my younger self:

"You're gonna go through this godawful period, but on the other side is MAGICAL. You'll experience things you never would've allowed—wonderful relationships, contributions to the world, PURPOSE. Start dreaming NOW of the vision beyond this disorder."

KEY QUOTES FROM THIS EPISODE

💛 "The opposite of quitting is recommitting. And sometimes that means you need a spelled-out roadmap."

💛 "If you're experiencing a relapse, this is very normal. It doesn't mean you failed. It simply means you're human."

💛 "Eating disorders thrive in isolation. My counter-attack would be CONNECTION."

💛 "Don't wait until things get 'bad enough.' Early intervention makes a tremendous difference."

💛 "Eating disorders aren't just about food or weight. What's really happening beneath the surface?"

💛 "The sustainable plan is about building a life where the eating disorder becomes less necessary and less powerful."

💛 "What has this eating disorder taken from me? What present moments is it stealing? What future opportunities will be destroyed if I don't fix this?"

💛 "Recovery isn't about doing everything perfectly. It's about progress, not perfection. Every compassionate moment with yourself is a victory."

💛 "Recovery isn't a destination you reach once and for all. These are skills you're learning."

💛 "You haven't failed. You've simply encountered another opportunity to practice compassion and recommit to the path toward freedom."

💛 "Whether this is your first day in recovery or your thousandth, whether you're thriving or struggling, you're worthy of support, compassion, and a life free from these constraints."

💛 "Recovery isn't just possible—with the right support and recommitment, it's inevitable."

THE TRUTH ABOUT RELAPSE

Relapse is NORMAL. It's part of recovery.

✅ It doesn't mean you've failed
✅ It means you're human
✅ It's another opportunity to practice compassion and recommit
✅ Reaching out for support is courage, not weakness

If you're in a relapse right now, you're not alone.

WHAT I WISH I COULD TELL MY YOUNGER SELF

If I could go back 15+ years:

"Friend, you're gonna have to go through this godawful period of your life, but on the other side is going to be MAGICAL. It's going to be so good. You'll experience things you never would've allowed—wonderful relationships, contributions to the world, PURPOSE."

"Start dreaming RIGHT NOW of the vision you want beyond the eating disorder."

"Ask yourself: What has this disorder taken from me? What is it stealing from my present? What future will be destroyed if I don't fix this?"

READY TO TAKE ACTION? WORK WITH LINDSEY

If you're struggling with disordered eating or an eating disorder that's been around for decades, and you're tired and fed up—I want to help you.

I feel called to help as many women as possible get to the other side and recover from this devastating illness.

Here's your personal invitation: Let's take this up a notch.

💛 1:1 PERSONALIZED COACHING

This is where my gift shines. I'm able to get you RESULTS. We work together on tiny wins that lead to massive overcoming and triumph.

I'm opening the doors to take on a few additional clients. If you've been on the fence about working with a recovery coach—now's the time.

Don't wait. Commit to your future self.

👉 Head to www.herbestself.co and fill out a client application

We'll get on the phone together and talk about what you need to navigate next steps in your recovery journey.

💛 HER BEST SELF SOCIETY

Join our private Facebook community where you'll be with like-minded individuals focused on recovery, not thinness.

👉 www.herbestselfsociety.com 

EATING DISORDER AWARENESS MONTH CHALLENGE

If you're in a relapse or currently struggling: REACH OUT.

Don't wait another year. Don't wait another decade. The perfect time is NOW.

+Share this episode with a woman who needs to hear this.

Connect with Lindsey:

🌟 Website: www.herbestself.co 🌟 Instagram: @thelindseynichol 🌟 Free FB Community: www.herbestselfsociety.com 🌟Client Application: HBS Co. Recovery Coaching - Client Application - Google Forms

Love this episode? Here's how you can support the show:

💕 Share it with a woman who might need to hear this message 💕 Leave a review on Apple Podcasts - it helps other women find the show 💕 Screenshot and tag @thelindseynichol if any of these steps help you this week!

Remember, beautiful: Your worth is not measured by how perfectly you do recovery. Healing isn't linear, progress over perfection always, and you are exactly where you need to be right now.

Her Best Self with Lindsey Nichol is a podcast for women in eating disorder recovery who are ready to break free from perfectionism, people-pleasing, and diet culture to live authentically and wholeheartedly.

*While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.