Diet culture is everywhere—in casual conversations, social media, family gatherings, and even medical settings. For those struggling with an eating disorder (ED), navigating these discussions can be overwhelming and triggering. Learning how to protect your mental health while engaging (or disengaging) from diet-related conversations is essential for your recovery and well-being.
Below are some strategies to help you navigate diet culture conversations with confidence and self-compassion.
Recognize Diet Culture in Conversations
Diet culture is deeply ingrained in society, often showing up as comments about weight, body size, “good” and “bad” foods, or restrictive eating patterns. Recognizing these messages allows you to mentally prepare and decide how you want to respond—or if you even want to engage at all.
Set Boundaries
It’s okay to set boundaries around discussions that negatively impact your recovery. Here are a few ways to do so:
● Change the subject: “I’d rather talk about something else. How’s your week going?”
● Express your needs: “I’m working on improving my relationship with food, so I prefer not to talk about diets.”
● Excuse yourself: If a conversation feels overwhelming, it’s completely okay to walk away.
Prepare Responses in Advance
Having a few go-to responses can make it easier to handle diet-related conversations. Consider responses like:
● “I’m focusing on intuitive eating and listening to my body.”
● “All foods fit in a balanced lifestyle for me.”
● “I believe health is more than just food and weight.”
Surround Yourself with Supportive People
Seek out friends, family members, or support groups that encourage body neutrality, intuitive eating, and ED recovery. Having a strong support system can help counteract the negative messages from diet culture.
Reframe Your Internal Dialogue
Diet culture can shape the way we think about food and our bodies. When intrusive thoughts arise, practice reframing them:
● Instead of “I shouldn’t eat this,” try “My body deserves nourishment.”
● Instead of “I need to burn off these calories,” try “Movement is for joy, not punishment.”
Limit Exposure to Harmful Media
Social media can be a major source of diet culture messages. Consider unfollowing accounts that promote restrictive eating or body shame and instead follow those that focus on body
positivity, food freedom, and mental health.
Practice Self-Compassion
Recovery is a journey, and it’s okay to feel triggered at times. Remind yourself that your feelings are valid. Engage in self-care practices that bring you comfort, whether it’s journaling, meditation, or talking to a therapist.
Advocate for Change (When You’re Ready)
If you feel comfortable, gently educating others about the harm of diet culture can create a ripple effect. You might say, “I’ve learned that dieting can actually lead to more harm than good. Have you ever looked into intuitive eating?”
Navigating diet culture while recovering from an eating disorder can be challenging, but you don’t have to do it alone. Prioritizing your mental health, setting boundaries, and surrounding yourself with supportive people can make a significant difference. Remember, your worth is not determined by your body size or what you eat—you are enough, exactly as you are.
If you’d like more support in navigating healing your eating disorder, reach out today for a complimentary intake phone call!
