Practical Tools

Some days finding the strength to keep going on the road to recovery can be so hard. Having a list of practical tools that you can use everyday to motivate you can be really helpful. Here are some of our emotional and practical strategies. What are yours? We'd love to hear from you with some of your self-help suggestions and recovery inspiration. You can email us at 


Rather than focusing on weight gain, think of recovery as restoration and balance for your body

Try to think of food as fuel or medicine to reduce the negative emotions around eating

Remember weight fluctuates on a daily basis and is usually related to fluid balance

Remember your body requires a minimum number of calories just to be awake, lying still, breathing

Have a favourite outfit or accessory that makes you feel good about yourself that you can wear on days you need confidence

If you are having a bad day, confide in someone you trust 

On days you are struggling, ensure you eat with someone you feel is a good role model

Write a list of what you feel the eating disorder is giving you and then a list of the negative effects it’s having upon your life

Remind yourself of your personal motivation goals, for example: wanting to have more energy to play with your children, starting a new course/job/adventure free from an eating disorder

Draw up a food ladder with the foods that you are most comfortable eating at the bottom, progressing upwards towards your fear foods. On a regular basis, aim to challenge yourself by choosing foods slightly further up the ladder and rewarding yourself by activities that encourage your self-esteem, i.e. having a haircut, booking a massage, spending time with a friend

Set realistic goals, for example – allowing yourself time to relax and the time to be still and seeing this as a crucial part of the overall recovery progress


Focus on your strengths as a person that draw people to you – your kindness and ability to be a caring friend, your temperament. Perhaps list the qualities you see in your friends and ask them to do the same for you

Be aware that negative emotions such as stress, tiredness, anxiety can lead to distorted “feelings” about yourself and your body

Remember set backs are part of the journey to recovery but also focus on where you have come from and what you have achieved; perhaps list what you have gained from recovery such as eating out with friends or being able to pick off a menu from a restaurant without hesitation or anxiety

Your weight is just a number and it should not dictate how you perceive yourself or how you think others perceive you or how your day should pan out


For more confidential advice call our helpline on: 08500 1 22 555 and select option 1 for the support line.