How to Stop Slipping Back Into Old Habits

Recovery isn’t just about getting out of an eating disorder—it’s about staying out.

✔ “I’ve made progress, but I keep falling into old habits.”
✔ “I don’t want to relapse, but I feel myself slipping.”
✔ “How do I stop going back to restriction, body-checking, or compulsive exercise?”

Slipping back into old habits doesn’t mean you’ve failed—it means recovery requires ongoing commitment. The difference between a temporary slip and a full relapse is how quickly you recognise it and take action.

If you feel yourself falling back into disordered behaviours, check the Feelings Navigator for support in breaking the cycle before it deepens.

Step 1: Recognise the Warning Signs Early

🚫 Relapse doesn’t happen in one big event—it happens in small, repeated choices.

✔ Common warning signs:

• Skipping a meal or snack “just this once”
• Choosing “safe foods” instead of eating freely
• Increasing exercise for non-recovery reasons
• Weighing yourself or body-checking more often
• Feeling guilt or anxiety around food choices
• Hiding food struggles from others

🚀 If you notice even small slips, take action immediately.

📌 If you’re unsure whether something is a ‘slip’ or a real concern, talk it through inside The Circle.

Step 2: Call Out the Justifications & Excuses

🚫 The eating disorder will try to convince you that slipping back is ‘justified.’

✔ Common justifications:

• “I’m just eating a bit healthier.” → But is it actually restriction?
• “I’m just listening to my body.” → Or are you avoiding eating enough?
• “I feel better when I exercise.” → Or is it really about control?
• “I don’t need as much food anymore.” → Or are you slipping into old patterns?

💡 Be brutally honest with yourself: Would you accept these excuses from a friend in recovery?

📌 If you find yourself making excuses, ask for accountability inside The Circle.

Step 3: Reconnect with Your ‘Why’

✔ Why did you start recovery in the first place?
✔ What made you want freedom from food obsession?
✔ What will happen if you let yourself slip back into the disorder?

🚫 The eating disorder wants you to forget why you fought so hard to get here.

💡 If you feel disconnected from your motivation, take the Finding Your WHY Mini-Course inside The Circle’s course library.

📌 If you’ve lost sight of your reasons for recovery, revisit them inside The Circle.

Step 4: Reinforce Recovery Habits—Even When You Don’t Feel Like It

✔ Eat consistently, even if you don’t feel hungry.
✔ Challenge food rules, even if they feel comfortable.
✔ Rest, even if you feel guilty for not exercising.

🚫 Waiting until you ‘feel ready’ will keep you stuck—action comes first, then your mindset follows.

💡 Recovery requires daily commitment—not just when it feels easy.

📌 If motivation is low, check the Feelings Navigator for encouragement.

Step 5: Cut Off the Triggers That Pull You Back

🚫 Certain environments, people, or behaviours can make slipping back much easier.

✔ Unfollow social media accounts that glorify thinness, dieting, or overexercise.
✔ Set boundaries with people who comment on weight, food, or appearance.
✔ Remove old ‘sick clothes’ that reinforce body-checking.
✔ Avoid mirrors or scales if they lead to compulsive behaviours.

💡 Recovery is easier when you’re not constantly pulled back into disordered influences.

📌 If social triggers are making recovery harder, discuss boundary-setting inside The Circle.

Step 6: Be Honest With Your Support System

🚫 The eating disorder thrives in secrecy—don’t let it win.

✔ Tell someone you trust that you’re struggling.
✔ Be open about urges to restrict, body-check, or overexercise.
✔ Ask for accountability before a small slip turns into a full relapse.

🚀 You do not have to face this alone—recovery is stronger with support.

📌 If you need encouragement, share inside The Circle.

When to Seek Extra Support

If you feel yourself slipping back regularly or struggling to get back on track, you do not have to do this alone.

🔹 A therapist or recovery coach can help reinforce your commitment to healing.
🔹 Others inside The Circle can remind you why recovery is worth it.
🔹 You have worked too hard to let your eating disorder steal your progress.

Next Steps

🎯 If you notice old habits creeping back, check the Feelings Navigator for tools to interrupt the cycle.
🎯 For extra support in staying on track, join discussions inside The Circle.
🎯 Take the Finding Your WHY Mini-Course inside The Circle’s course library to reconnect with your motivation.

Final Reminder

🚀 Slipping does not mean failure. But staying stuck in old habits is a choice you don’t have to make.

Every time you choose recovery, you weaken the disorder and strengthen your freedom.

Keep choosing recovery. You are capable of full freedom. ❤️