Recovery from anorexia is a process — and one that is far from easy. For many, if not all, it’s like walking a tightrope between developing a healthier relationship with food and taking good care of your mental health. Whether you’ve just started or have been working on recovery for some time, this guide provides helpful advice to regain your appetite and nurture your mind. Ready to dive in?
Getting Appetite Back on Track
For those who have experienced anorexia, the thought of needing to eat can feel overwhelming after periods of restriction. At this point, it might even feel impossible. But you can rebuild your appetite. Let’s look at ways you can make that happen.
Start Small, Eat Often
You’ve probably heard the recommendation to eat small, frequent meals, and there’s a good reason it’s so common. Instead of three large meals a day, try six smaller ones. Breaking meals into more bite-sized portions can make the process of eating feel more manageable. Imagine this: instead of staring down a full plate of food and feeling anxiety rise, you’re enjoying smaller snacks spread throughout the day.
Don’t be alarmed if you’re not super hungry when it’s time to eat. Your body might not fire up those hunger cues right away. Eating frequently helps your body relearn the process. In a way, consistency with eating is like rebuilding trust in your body. The more regularly you eat, the more those hunger cues will begin to return.
Eat Calorie-Dense Foods
If you’re having trouble eating large amounts of food, one trick is to sneak in extra calories without increasing portion sizes. Adding butter, olive oil, or peanut butter to foods can easily help with this. Mix nut butter into oatmeal or drizzle olive oil over roasted vegetables. Small additions like these can make all the difference, especially if eating enough otherwise feels overwhelming.
Another great suggestion? Incorporate comfort foods. These don’t have to be the healthiest choices, but if eating them feels good, it can help normalize your relationship with food again.
Supporting Your Mental Well-Being
Recovery from anorexia isn’t just about what’s on your plate; it’s about healing your mind, too. And let’s be honest: your mental health may take a little longer to recover than your physical health. That’s completely normal. Here are some ideas to support your mental well-being while you work through your recovery.
Practice Mindful Eating
Mindfulness isn’t just for meditation; it’s an amazing tool to use while eating. Mindful eating allows you to listen to your inner wisdom about hunger and fullness. Instead of zoning out in front of the TV or stressing over calories, take a moment to focus on the textures, flavors, and aromas of your food. Chew slowly. Pay attention to how your body reacts as you eat. Are you full? Still hungry? Practicing mindful eating helps develop a positive relationship with food — one that’s less about rules and more about feeling good.
Lean on Your Support System
You are not alone in this. Your friends, family, and support groups can play a huge part in your recovery. If you’re feeling vulnerable or overwhelmed, don’t hesitate to reach out. They may not always know what to say, and sometimes they say the wrong thing, but having someone listen can make a world of difference. And don’t be afraid to set boundaries with people who comment on your body or your eating habits — it’s okay to let them know what’s helpful and what’s not.
Be Kind to Yourself
This is huge: recovery is not linear, and some days will be harder than others. You’ll get frustrated or defeated at times, but that doesn’t mean you’re failing. When things get really tough, remind yourself why you’re doing this. Maybe you want to regain your energy. Maybe you want to enjoy meals with friends again. Maybe you just want to feel good in your body. Whatever the reason, keep it front and center. Self-compassion is essential.
Medical Support for Appetite Stimulation
Sometimes, even with all the classic remedies, stimulating appetite can still be difficult. And that’s okay. There are additional supports you can try — including medical marijuana.
Could Medical Marijuana Help?
You may have heard of medical marijuana being used to stimulate appetite in people dealing with chronic illness, but did you know it could potentially help during anorexia recovery, too? Medical marijuana has appetite-stimulating properties, making it a useful tool for those who find it particularly difficult to eat.
If you’re in Washington, here’s where things get interesting. Although recreational marijuana is legal there, applying for a Washington medical marijuana card online offers some additional benefits. With the card, you’ll have access to medical-grade products that may be more tailored to your needs. Plus, it can provide legal protection in specific contexts, like workplace policies or traveling with your medication. If you’re seeking extra support in your recovery journey, this might be worth considering.
Long-Term Mental Health Strategies
As you continue on your recovery journey, it’s crucial to keep strengthening your mental well-being. Here are a few techniques that can help you stay on track.
Professional Therapy
Therapy is one of the strongest tools for mental health during recovery. Cognitive-behavioral therapy (CBT) is often recommended for eating disorders because it’s highly effective in reframing negative thoughts and behaviors. A therapist can help you identify triggers and offer strategies for coping with the emotional side of recovery. Another great option? Group therapy. Connecting with others going through similar experiences can help you feel less alone and offer that much-needed sense of community.
Build a Self-Care Routine
Recovery is an emotional marathon, so finding ways to nurture yourself is essential. Self-care doesn’t have to be elaborate. It might be as simple as journaling, taking a walk, or practicing meditation. The point is to create space to recharge and remind yourself that you deserve to feel good — both physically and mentally.
Wrapping It Up: A Holistic Approach
There’s no way around it: recovering from anorexia takes time. But by focusing on improving your appetite and mental well-being, you’re paving the way toward a healthier, happier you. Remember, there’s no rush. Take it one step at a time, and celebrate the small victories — whether it’s finishing a meal or reaching out for help.
The journey to recovery is yours to own. Every bite counts, every moment of self-care matters, and each kind word you give yourself is a step toward healing. Keep going — you’ve got this.
