Wayne State College
Student Center, Rm. 103
1111 Main St.
Wayne, NE 68787
Services > Eating
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It is important to understand that when undertaking a journey
to recovery for an eating disorder, it is a time-consuming
process and it should be expected that you will experience
both good days and bad days. However, you also need to be
aware that a relapse is possible. A relapse is said to occur
when the symptoms of your illness worsen or when previous
symptoms return. It is important for your recovery process
that you recognize the "warning signs" of a relapse.
Some warning signs are common and include feeling suspicious
or irritable, feeling very tired or unusually energetic,
and sleep changes. Other warning signs are highly individualized
and include all sorts of changes to your behavior, mood
and thoughts. If you can identify your warning signs as
early as possible, you may be able to take action such as
reducing your stress levels, consulting your counselor or
doctor earlier than you had intended, or increasing your
medication temporarily - either or all of these may avert
the relapse or reduce its severity.
Some common early warning signs of relapse are:
- feeling anxious or worried
- feeling tense or restless
- feeling depressed or unhappy
- feeling unsafe or threatened
- feeling paranoid -thinking that people are talking
- feeling irritated, quick tempered or aggressive
- experiencing problems with concentration
- experiencing eating or appetite changes
- changes in substance abuse-alcohol or drug taking
- problems sleeping
- withdrawing socially -staying home
- feeling anxious about going out or going to work
- hearing voices
- experiencing racing thoughts or disordered thoughts
- having mood swings-becoming excited or high
- feeling suicidal
- dwelling on past events
These signs are different for everyone. It is important
to work out which signs may be relevant to you. It is useful
to do this with someone who knows you well, like a family
member or a counselor. It is also important to have a plan
of what to do should any of these signs appear.
You will find that it is harder at certain times to stick
with your attempts at overcoming your disordered eating.
These situations are known as “at risk” times.
Times of high risk can involve situations such as weight
gain, stress, periods of dieting, holidays, or exams. A
healthy lifestyle can help to insulate against a major relapse:
- Get at least eight hours of sleep every night, more
if you need it. Sleep deprivation seems to impair the
way the human body uses insulin, which can lead to overweight
and possible problems with blood sugar.
- Do thirty to sixty minutes of physical activity every
day. It does not have to be done all at one time, and
routine activities such as climbing stairs and yard maintenance
- Nurture supportive relationships with friends, family
members and romantic partners. Enjoy being with people
you like and who like you back.
- Deliberately make choices. Don't make the mistake of
thinking that you are the victim of forces over which
you have no control. As soon as you realize you are making
choices, you can decide to choose other possibilities.
- Do something fun every day. Let yourself experience
pleasure too. When you play and enjoy yourself, you don't
have to turn to diet books or binge food for release from
- No smoking. Anything. Ever.
- And if you use alcohol, no more than two standard servings
per day for males and one standard serving per day for
- No abuse of prescription drugs or use of recreational
drugs. In addition to hurting your body, these substances
impair brain function and muddy your thoughts. If you
want to be healthy and free of relapses, you need your
wits about you. If you are dependent on alcohol or other
drugs, get treatment and get clean. Many people with eating
disorders are also chemically dependent.
- A nutritious breakfast every morning. Ninety-six percent
of everyone who loses weight and keeps it off eats breakfast
every day, according to Ann Yelmokas McDermot, a nutrition
scientist at Tufts University (USDA Nutrition Research
- Plus all the things your parents probably nagged you
about: Wear your seat belt when in a car. No unprotected
sex unless you are in a strictly monogamous relationship.
Insist on counseling or leave relationships if you are
being physically, sexually, or emotionally abused. Also
get counseling if you have painful issues in your past
that have not been resolved.
The WSC Counseling Center is located in the Student Center,
Room 103. Please make an appointment by calling (402) 375-7321.
Ron Vick, MA, LPC
Counselor / Academic Advisor
Int'l Student Advisor