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By: Jennifer Rollin, LCSW-C, Therapist and Founder of The Eating Disorder Center  First off, I want to acknowledge just how exhausting this can be. Whether it’s due to an eating disorder, depression, anxiety, PTSD, and/or OCD—being in a state of survival mode is absolutely draining. It takes so much energy just to exist in this state, and if you feel tired all the time or like even the smallest tasks require enormous effort, that makes complete sense. You are not weak, lazy, or broken, your brain and body are doing their best to cope with an incredibly difficult experience. When you’re in survival mode—sometimes described as a prolonged stress response—your brain is primarily focused on just getting you through challenges. You might feel like you’re constantly in a state of fight-or-flight, running on adrenaline and worry. For others, survival mode can look more like a shutdown response, where you feel disconnected, numb, or detached from life. Both experiences are valid, and both can feel incredibly painful and discouraging. Whatever symptoms are contributing to you being in survival mode, I’m sending you so much compassion. The following are some tips for those who are caught in survival mode and struggling to get through each day. These are not meant as quick fixes, but rather as gentle reminders and practical ideas to help you navigate this time with more kindness toward yourself. Practice Self-Compassion This may sound simple, but it is often the hardest step. Beating yourself up for being in survival mode is only going to prolong and exacerbate your suffering. Many people have an inner critic that insists they should “snap out of it” or “try harder.” But imagine saying those words to a friend who was battling a serious physical illness, it likely would never cross your mind. You would offer them comfort, understanding, and support. Instead, try to think about how you’d treat a small child, your closest friend, or even a pet who was struggling to get through each day. You probably wouldn’t criticize them for having a hard time. You’d acknowledge their pain and remind them that they’re doing the best they can. If this feels too hard at first, start by simply practicing neutrality. Rather than harsh self-criticism, aim for statements like: “This is tough, but I’m here for myself,” or “I’m doing what I can in this moment.” Over time, neutrality can create space for genuine kindness. If you’re looking for more structured practices, Kristin Neff has wonderful self-compassion exercises available on her website. Lower The Bar For folks with perfectionist tendencies, this can feel deeply uncomfortable. Many folks measure their worth by how productive they are or how much they accomplish in a day. But when you’re in survival mode, the truth is that you likely won’t be able to function or achieve at your usual baseline, and that’s okay. Think of it this way: if someone was battling a serious physical health condition, everyone would understand that they couldn’t function at their highest level. The same logic applies when it comes to struggling with a mental illness. For example, if you’re experiencing depression and you managed to get out of bed today and take a shower—even if it felt extremely difficult—that’s a win. If you’re living with intense anxiety and still made it to your college class or your work meeting, that is something worth celebrating. These moments may not look like much from the outside, but inside they are monumental. Practice acknowledging these accomplishments instead of dismissing them as “the bare minimum.” When you are in survival mode, even small tasks can feel like climbing a mountain. Every step forward is proof of your courage. Let Go Of The Non-Essential For Now When you’re expending all your energy just to survive, it’s okay—and even necessary—to release the non-essential. This might mean letting go of things like meticulously keeping up with social media, attending every social gathering, or keeping your house perfectly clean. That doesn’t mean withdrawing from everything. For example, if you’re struggling with depression, it may still be important to gently challenge yourself to attend at least some social activities, since isolation can make things worse. But it’s about discernment, focusing on what truly matters for your mental health right now, and giving yourself permission to pause the rest. You don’t need to be doing “everything” right now. Conserving your energy for what is most important: your survival, your healing, and your well-being-is more than enough. Radically Accept The Situation As You Work Toward Change It’s natural to wish that things felt different. You might long for the days when life felt easier or wonder if you’ll ever feel “normal” again. Those feelings are valid. At the same time, constantly resisting your current reality can add an additional layer of suffering. Radical acceptance doesn’t mean you like your situation or want it to stay the same. It simply means acknowledging: “This is where I am right now.” By accepting reality as it is, you free up the energy that would otherwise go toward fighting against it. That energy can then be channeled into taking small, doable steps toward healing. The Bottom Line It’s important to remember that for most people, survival mode is a temporary state. While it may feel endless when you’re in the middle of it, this is not how your life will always feel. Things can shift, even if slowly and gradually. If you have access, seeking professional help and leaning on supportive people in your life can make a big difference. Therapy, support groups, or even just confiding in a trusted friend can help. Above all, please know this: surviving is still surviving. You don’t need to be thriving right now to be worthy of love and care. I’m over here rooting for you, and holding hope on your behalf until you can hold it for yourself again. Schedule a FREE 15-minute consultation to explore how eating disorder therapy or recovery coaching can help you to find freedom. 🌟 Available in MD, VA, DC, PA, FL, and CA for eating disorder therapy 🌍 Offering recovery coaching worldwide The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, teens, and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington, D.C. We also provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
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By: Megan Samuels, MSW, LCSW-C, Eating Disorder & Trauma Therapist  As the new year rolls in, so does the familiar wave of diet culture messaging. From weight-loss ads to fitness challenges, it often feels impossible to avoid the noise. This time of year can be especially difficult for those in eating disorder recovery, as the pressure to “start fresh” often centers around body transformation, restrictive eating, or "clean" lifestyles. If you’ve found yourself overwhelmed by New Year’s resolutions focused on shrinking your body or “eating clean,” you’re not alone—and you’re not obligated to participate. Instead, here are alternative resolutions that have absolutely nothing to do with weight loss or diet culture. These ideas are rooted in self-compassion, healing, and growth, and they can be especially helpful if you're in recovery or simply trying to maintain a healthier relationship with food and your body. 1. Work Toward Eating Disorder Recovery—At Your Own Pace The new year can be a natural time to reflect on your recovery journey. What progress have you made over the past year, no matter how big or small? What recovery-focused goals feel supportive and realistic right now? Maybe it’s time to reach out to an eating disorder specialist, join a support group, or dive deeper into eating disorder therapy. You might want to explore the underlying emotional or psychological roots of your eating disorder and start developing more adaptive coping skills. Progress isn’t linear, but setting gentle intentions can help you stay connected to your recovery. Even small steps—like practicing more intuitive eating, honoring hunger cues, or challenging food rules—deserve recognition and celebration. 2. Challenge Internal and External Diet Culture Rejecting diet culture doesn’t happen overnight—it’s a process that begins with awareness. Start noticing when and how diet culture or weight bias shows up in your life. Internally, this might look like choosing a lower-calorie dessert even though you truly want something else, or feeling guilty after eating a full meal. Externally, it could be a friend making a negative comment about someone’s body or a coworker discussing their latest diet. Once you recognize these moments, you can begin to challenge and reframe them. Ask yourself: Where did this thought come from? Is it rooted in truth, or in diet culture messaging? The more often you practice rejecting these patterns, the easier it becomes over time. Your brain learns from repetition and enforcement of more adaptive neural pathways—so keep going. 3. Discover a New Hobby or Skill During recovery, many people notice that their mental space starts to open up as the eating disorder voice quiets down. This can be both liberating and a bit daunting—what do you do with that space? A meaningful resolution could be to explore a new hobby, passion, or skill. Maybe you’ve always wanted to learn how to knit, paint, play an instrument, or take up trying a new sport (and not for the calories burned, but for how it feels in your body). These pursuits can offer joy, fulfillment, and a sense of identity outside of food and appearance. Try setting a gentle, attainable goal—like spending one hour a week focused on your new hobby. The goal isn’t perfection but curiosity and pleasure. 4. Take a Break from Social Media Social media can be a powerful tool for connection—but it’s also a hotbed of diet culture messaging, especially around the new year. Influencers promoting “detox teas,” 30-day weight loss challenges, or “before and after” photos are everywhere right now. One way to protect your mental health is by taking a break—even if it’s just for a few days or a week. Alternatively, consider doing a social media cleanse: unfollow accounts that promote diet culture, and instead seek out recovery-oriented or body-positive creators who align with your values. Remember: Your social media feed should support your healing, not sabotage it. 5. Surround Yourself With Recovery-Oriented People Diet culture is everywhere, so curating a supportive inner circle can be incredibly powerful. Spend more time with people who respect your boundaries, support your recovery, and share your values around body acceptance and mental health. If you don’t currently have people in your life who “get it,” that’s okay. Consider educating loved ones about your recovery process and the harmful impact of diet culture. You can also look for online or in-person support groups, such as those offered by the National Eating Disorders Association (NEDA) or other advocacy organizations. You deserve a community that lifts you up and reminds you that you are more than a number on a scale. A Final Note: You Are Enough Without a Resolution It’s perfectly okay if your only resolution this year is to survive and take care of yourself. Choosing not to make a resolution at all is a valid choice—especially if setting goals feels overwhelming or triggering. As the new year unfolds, try to anchor yourself in values like self-compassion, curiosity, and care. Your worth has nothing to do with your body, your food choices, or how “productive” you are. Here’s to a year of healing, reclaiming joy, and rejecting anything that tells you you’re not already enough. Resources:
Schedule a FREE 15-minute consultation to explore how eating disorder therapy or recovery coaching can help you to find freedom. 🌟 Available in MD, VA, DC, PA, FL, and CA for eating disorder therapy 🌍 Offering recovery coaching worldwide The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, teens, and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, that’s easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington, D.C. We also provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We treat issues that commonly co-occur with eating disorders, such as trauma. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. We also provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
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The Eating Disorder CenterWe are a premier outpatient eating disorder therapy center in Rockville, Maryland.
We also provide eating disorder recovery coaching to people worldwide via Zoom. Click here to book your free 15 minute phone consultation! Phone: 301-246-6856 Email: [email protected] Archives
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