Use the Journal for ED Self-Care

Struggling with an eating disorder really takes its toll on you mentally and physically. Not 
only that, it is not uncommon to neglect other areas of your self-care. With a journal, you 
can help manage your eating disorder while also providing better self-care overall.

Talk Openly without Judgment

Your journal becomes an important self-care tool when you have an eating disorder. No 
matter where you are in your recovery journey, you can use it for taking good care of 
yourself and your emotions. You are able to talk openly about the eating disorder 
without judgment, since nobody will read the journal but you. This allows you to be 
candid without embarrassment, shame, or guilt. Be as honest as you can when talking 
about your ED, whether you had a relapse, a good day, or you feel like you just barely 
made it through the day. 

It is important to talk about good experiences and bad, bring up memories from the past 
as they relate to your eating disorder, but don’t become consumed by them. Use them 
as a learning experience that you can move on from. 

Find Other Self-Care Activities Through Journaling

By writing in your journal, you can also start exploring other self-care activities that take 
your focus away from the eating disorder itself. Perhaps you find you enjoy writing or 
drawing thanks to your journal entries, or when talking about a favorite pastime, you 
remembered you used to love a physical activity or a creative hobby. It doesn’t matter 
what it is – find things you enjoy that relax you and make you feel good. If they can 
distract your focus on your worst days, even better.

Give Yourself a Break When You Have Relapses

Another way journaling can really help when you have an eating disorder is to give 
yourself a break. Journaling itself becomes a type of self-care, even if you don’t have a 
perfect day or perfect week. This is an ongoing recovery process, not something you 
are “cured of”. Just like an addiction or mental health disorder, eating disorders require 
continued work on your part. This means you might occasionally have a relapse. You 
can use your journal to write about your experience, and not get lost in that relapse to 
make yourself even worse. Instead, think of today as a new day. Don’t dwell on what 
happened, but try some mindful writing and move on from it.

