January is often a month filled with conflicting emotions. For many, it’s a time of growth and fresh beginnings and the promise of a better year. But for those struggling with an eating disorder, January can feel like an overwhelming and emotionally charged time. The pressure to make drastic body changes, the constant diet culture messaging, and the focus on weight loss can make this month especially difficult. The good news is that there are ways to work toward recovery and get through this month of transition.
The start of a new year always brings with it an overwhelming flood of resolutions, many of which are tied to weight loss, body image, and diet changes, and typically are not sustainable for the long-term. Social media influencers, and even well-meaning friends and family may push the idea of dieting or changing your body in some way. Instead of buying into the culture of restriction or dieting, try setting non-weight-based goals for yourself that don’t involve changing your body, such as improving your mental health, developing healthier coping strategies, or prioritizing personal relationships. Maybe this is the year you start therapy, reconnect with an old friend or put yourself out there and try a new hobby! There are lots of small commitments you can make, to enrich your life and further your recovery.
Additionally, try to be proactive about limiting your exposure to all the harmful diet-culture messages. Unfollow accounts that promote restrictive eating, mute triggers on social media, or set boundaries with loved ones about not engaging in diet talk. Consider following accounts that promote body positivity, self-compassion, and mental health instead. It could even be helpful to take a break from social media altogether. Many people opt to take a break from alcohol and participate in “Dry January.” Consider doing the same with your Instagram, Tik Tok, and Facebook!
January may bring its challenges, especially for those recovering from an eating disorder, but it doesn’t have to be a trigger for a relapse. Get creative with the goals you set for yourself. Remember, you don’t have to engage with what the diet industry is trying to sell you!
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