Understanding the 5 Stages of Change in Eating Disorder Recovery
Eating disorder recovery looks different for everyone, and even though we all have unique stories and battles we’re facing, research supports the common aspects of the recovery process.
The 5 stages of change is a model that provides insight regarding motivation and readiness for behavioral change, and it demonstrates the different stages on the journey to find lasting recovery.
It’s important to know that while recovery is possible, it’s not linear, and it's expected that you’ll move forward and backward throughout the 5 stages of change, sometimes even from one day to the next.
It may be discouraging to walk through the challenges, complexities, twists, and turns of an eating disorder, but understanding the 5 stages of change can be very encouraging because you’ll learn that this is all part of the journey!
From a parent or support system’s perspective, the 5 stages of change can help you learn how to best approach your loved one and what to expect depending on the stage they’re in.
Ambivalence in Eating Disorder Recovery
If you’re experiencing ambivalence, it means that you have mixed emotions and feelings or contradictory thoughts and beliefs about choosing recovery.
There’s a lot of uncertainty and fear when it comes to recovery because you may feel both positively and negatively towards the eating disorder.
The eating disorder served a purpose for you at one point. Maybe the eating disorder feels like a part of you or like a close friend. It may give you a momentary sense of achievement, confidence, or happiness.
It could have been an avenue for you to feel in control, maybe it helped you cope with difficulties in life, or you may have relied on the eating disorder as a way to communicate what you’re feeling.
However, there comes a point when you lose that control entirely, and instead of providing comfort, the eating disorder causes pain, isolation, and damage in your life.
It can be confusing and conflicting to experience the benefits and the negative consequences. This is why it makes sense that you might progress and regress among the 5 stages of change.
Sometimes it takes revisiting certain stages for different amounts of time to address particular areas or symptoms of the eating disorder.
While ambivalence in recovery is normal, the key is to remain curious and aware of what stage you find yourself in so that you can learn from what you’re thinking and feeling about change and recovery.
What Are the 5 Stages of Change in Eating Disorder Recovery?
Stage 1: Pre-Contemplation
The pre-contemplation stage is where the eating disorder is still calling the shots and you’re focused on taking part in destructive behaviors and patterns as a way to control or cope. You:
Deny there’s a problem or refuse to talk about the issue.
Are not willing to change or are afraid to stop the disordered behaviors.
Don’t see a reason to change.
Are not interested in hearing about recovery, treatment, or help.
Are not worried about or aware of the damage the eating disorder is causing.
Others may notice the warning signs and try to intervene or discuss concerns.
Stage 2: Contemplation
The contemplation stage is where you begin to realize that something is wrong. You:
Can admit you have an eating disorder or an issue regarding the way you interact with food and your body.
Might be open to seeking help or talking about what’s going on.
Have thoughts considering the benefits of recovery, but you’re still not ready.
Alternate between wanting to change and not wanting to let go of the eating disorder.
Stage 3: Preparation
The preparation stage is where you’ve decided you want to make a change and now you’re figuring out HOW to make recovery happen. You:
Take small steps to become informed and plan for change, such as researching treatment options, finding and scheduling time with a therapist or dietitian, or going to the grocery store to have meals on hand.
May experience doubt, anxiety, stress, and discomfort as you get things in place to start recovery.
Look for support and reach out to friends and family to help you.
Stage 4: Action
The action stage is where you’re ready and able to start implementing the plan to confront your eating disorder. This is the most intense part as you’re putting in the work to change. You’re:
In treatment, working with your team, and attending sessions.
Facing fears, challenging harmful thought patterns, and doing your best to reject eating disorder behaviors and urges.
Practicing new skills and learning strategies to cope.
In this stage, you gain a glimpse of freedom from the eating disorder! Sometimes it’s exciting to see the difference in your life and other times it’s very hard to stick with recovery.
Slip-ups and relapses can happen at this stage, that’s normal. Keep moving forward the best you can and rely on your team and support system!
Stage 5: Maintenance
The maintenance stage is where you’re sustaining change and learning to live without the eating disorder. You:
Have solidified your new skills and actively exhibit recovery strategies in everyday life.
Are aware of your triggers and make a plan for what to do to prevent relapse.
Find your own rhythm and get more comfortable eating intuitively.
You form your own identity apart from the eating disorder.
Continue to make progress and are able to grow and invest in other areas of your life.
Relapse
Relapse can be considered one of the stages of change because at some point in recovery you might fall back into old patterns of behavior or thought processes.
This could bring up feelings of failure and worry that you won’t truly recover. Rest assured that it’s very common for minor slip-ups or even major setbacks to occur.
Think about it, you got very used to resorting to the eating disorder as it ruled over your life, so fully breaking free from it will include some bumps along the way.
Relapses are not a sign of failure; they’re a necessary part of recovery. Usually relapses represent parts of your recovery that might need more practice, support, problem-solving, or exploration.
It’s helpful to look back and learn from a relapse so that you can continue moving forward. What triggered you? How can you navigate that trigger in the future to prevent a relapse?
Each of the stages of change is important to the recovery process and over time you’ll trend upward because you’re never fully back at square one! Even if you relapse, it’s only an opportunity for you to learn more each time, strengthening your overall recovery!
Where Are You in the 5 Stages of Change?
Where do you find yourself right now in the 5 stages of change? How ready are you to pursue eating disorder recovery?
Going through the 5 stages of change takes persistent effort combined with a big dose of patience and self-compassion!
As you press on and continue learning about your own unique recovery, you’ll gain the confidence to keep moving forward because you know this is how the journey goes!
If you are in search of a therapist who specializes in eating disorders, disordered eating, and healing your relationship with your body, please feel free to visit my website or email me to see if working together might be a good fit for you. My office is based in Salado, Texas, and I can provide virtual therapy services across the state of Texas.
Good on therapy? Great! I also have a weekly newsletter called Sunday Soothies you might be interested in signing up for. If you ever get a case of the Sunday Scaries, cozy up with your inbox every Sunday morning and soothe your way into your week! Join the Soothie Crew here.
