What ED recovery really looks like (even if you’re not ready yet)

You might be feeling unsure about the help you need for disordered eating. Maybe you’ve been struggling with food for a while, whether that’s an eating disorder, disordered eating, or just a feeling that your relationship with food isn’t quite right.

You might be wondering:

• Do I really need help?
• Should I wait a bit longer and see if it gets better?
• Who would I even talk to? With so many professionals, how do I know who’s right for me?

If any of this sounds familiar, you’re not alone, and it's not wrong to feel this way. Starting (or restarting!) the recovery process can feel overwhelming. But I want you to know: Recovery doesn’t have to be a mystery. And you don’t have to figure it out alone.

As a therapist and nutritionist who specialises in eating disorder recovery, I’ve spent five years helping people just like you to find a way out and in a way that sticks.

Let’s walk through the three key pillars that myself and other nutritional professionals use with clients, a guiding framework to help you make sense of where you are and what support might look like. You don’t need to be “sure” before you reach out; just curious enough to explore.

The three pillars of recovery

These aren’t checkboxes or a rigid timeline, they’re areas of healing that often overlap and evolve. Think of them as guideposts on your path back to yourself.

1. Physical recovery

This is about helping your body feel safe again. Physical recovery often comes first because healing your relationship with food starts with re-nourishing your brain, body, and nervous system.

That might include:

• eating enough, consistently - start with three meals and three snacks per day (even when it’s hard)
• restoring weight, hormones, digestion, and energy levels
• regaining your period if you lost it
• relearning how to eat without guilt or fear, sometimes using structured meal plans or “mechanical eating” while your hunger cues reboot

Whether you feel ready or not, your body likely needs more support than you think, and it’s okay to start with simple, actionable steps.

2. Mental recovery

Food struggles don’t exist in a vacuum; they’re often tangled up in anxiety, trauma, perfectionism, and self-worth. Mental recovery means gently unpacking what’s underneath.

This could include:

• exploring the beliefs, emotions, or past experiences driving the disordered eating
• learning to regulate your emotions without turning to food (or restriction or overexercise)
• working through co-occurring issues like anxiety, depression, ocd, or trauma
• rebuilding self-trust and compassion

This is deep work and also where a lot of the real healing happens. You deserve a space where you can untangle this safely.

3. Building a life beyond your eating disorder

You weren’t born to obsess about food, weight, your body, or calories. This pillar is all about rediscovering what makes you, you. This might mean:

• reconnecting with joy, passion, and purpose outside of food and your body
• cultivating hobbies, relationships, and community
• creating a life you want to be present for

Recovery isn’t just about removing the disorder, it’s about building something meaningful in its place.

You don’t have to have it all figured out to reach out

Maybe part of you still hopes things will get better on their own. Or you’ve told yourself you’ll get help “when it gets bad enough.” Or maybe you’re just overwhelmed by the sea of options, unsure where to start or who to trust.

Here’s the truth: You’re allowed to want help before everything falls apart. And if you’re reading this, that part of you that wants something different, even if it's just a whisper, is worth listening to.

Whether you're ready to dive in or just dipping your toe in the water, you're welcome here. Healing isn’t about rushing, it’s about moving forward, one step at a time, with the right support beside you.