Written by Cassandra Leming, intern at Kristen Kiesow Nutrition
Starting university can be both exciting and overwhelming, especially for those in eating disorder (ED) recovery. The transition into this new environment comes with academic pressures, social dynamics, and a multitude of changes that can challenge our well-being. However, with the right planning and support, you can thrive in university. Here are eight essential tips to help you navigate your routine while prioritizing eating disorder recovery in university.
Kristen is a Registered Dietitian-Nutritionist in Germany. While she is a nutritionist, she may not be YOUR nutritionist. Always consult with your doctor, nutritionist, or therapist for your specific concerns. If you are seeking an eating disorder nutritionist while studying abroad, please contact Kristen here.
1. Have a Meal Plan
Creating a structured meal plan is crucial for maintaining your recovery. Similar to developing a schedule for classes, establish specific times for your meals and snacks. Use reminders on your phone or calendar to prompt you when it’s time to eat. Consider asking your roommates or friends to share meals with you; this can make dining feel more social and less stressful in your university routine.
Resource: Check out The National Eating Disorders Association (NEDA) for meal planning tips tailored for your eating disorder recovery.
2. Stock Your Dorm
Having easy access to food is vital for maintaining your nutrition. Stock your dorm with non-perishable items that require minimal prep. Great options include oatmeal, granola bars, nuts, and microwavable meals. Knowing what kitchen facilities (like a microwave or mini fridge) are available can help you make the best choices for your dorm pantry.
Resource: Take a look at this article for easy meal inspiration using only your microwave.
3. Take Time for Yourself
Amid the whirlwind of classes and social activities, it’s essential to carve out time for self-care. Schedule regular breaks to recharge. This can involve going for a walk, practicing mindfulness, or indulging in a favorite hobby. Remember, self-compassion is key; it’s perfectly okay to take a step back and prioritize your mental and physical health while in eating disorder recovery.
Resource: Explore apps like Headspace for guided meditations and self-care exercises.
4. Connect with Your Care Team
Establishing a care team is crucial during this transition. This may include a doctor, therapist, and/or dietitian who can provide ongoing support tailored to your needs. Additionally, create a list of individuals—friends, family, or mentors—who you can lean on during challenging times. Having a reliable support system can make navigating tough moments easier.
Resource: Unsure what it's like to see an eating disorder dietitian? Take a look at this article for what it is like working with an eating disorder dietitian.
5. Explore Study Abroad Options Mindfully
If studying abroad is on your radar, do so thoughtfully. Inquire about how your study abroad program prioritizes student well-being, and assess the support resources available in your host country. Always check with your care team and support system first before registering for a study abroad program. With the right preparation, studying abroad can enhance your eating disorder recovery journey and provide invaluable life experiences.
Resource: If you are in need of an eating disorder nutritionist in Europe or an eating disorder therapist in Europe during your time abroad, reach out to Kristen and she can help support you in finding the care you need.
6. Stay Engaged in Recovery
Continuing therapy or attending support groups while in your university routine is essential. Many universities offer mental health resources specifically for students, so be proactive in seeking these out. Integrate eating disorder recovery practices into your daily routine; whether it’s journaling, mindfulness, or participating in group therapy, consistency is key.
Resource: A simple Google search of “therapists near me” can be a good start. No matter where you are in the world, companies like Better Help or Talkspace can help support you.
7. Set Boundaries
Learning to say no is vital for maintaining your well-being. University life often comes with social pressures that can be overwhelming. Establish clear boundaries regarding your time and energy. It’s okay to prioritize self-care over social commitments. Communicate your needs with friends and roommates, who will likely be more supportive than you expect.
Resource: Read this blog post from the ACUTE Center for Eating Disorders about boundary setting in recovery.
8. Practice Mindful Eating
Mindful eating can be a powerful tool in eating disorder recovery. Focus on your meals without distractions—this means no phones, laptops, or TV. Pay attention to the flavors, textures, and colors of your food. This practice not only enhances your relationship with food but also promotes greater awareness of your hunger and fullness cues. Remember - mindful eating can be challenging for some folks in the early stages of recovery. Be kind to yourself, and understand that recovery is a journey.
Resource: Read this article from the eating disorder recovery group Within about mindfulness in recovery.
Closing thoughts...
Planning for a university routine while in eating disorder recovery is a balancing act, and it’s entirely achievable with the right strategies in place. By prioritizing your health and well-being, you can embrace this new chapter in your life with confidence. Remember, it’s okay to ask for help and lean on your support network. You’re not alone in this journey—celebrate each step you take toward a fulfilling university experience!
Take care,
Kristen
Are you struggling with an eating disorder in Europe? Are you seeking an eating disorder nutritionist while studying abroad? Kristen is an English speaking dietitian in Germany and is here to support you. Book a complimentary discovery call to discuss your needs and help you on your road to recovery.
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