How to set a New Year’s resolution that won’t trigger negative body image.

SET A HEALTHIER GOAL FOR YOURSELF THIS YEAR, ESPECIALLY IF YOU’RE RECOVERING FROM AN EATING DISORDER

By Jackie Menjivar

It’s that time of year again. Some things are ending, others are starting, and it’s got us all reflecting on what the future holds. With the new year comes new year’s resolutions, and a lot goes into choosing a mindful resolution.

It’s a process that can be especially hard for people living with or in recovery from eating disorders. Too many resolutions focus on restrictive goals around food, body weight, or exercise. It can be bad for your body image and encourage harmful behaviors.

Let’s stop this yearly cycle of restricting and punishing our bodies in the name of “bettering ourselves.” If you’re setting a new year’s resolution this year, here are some tips to make sure your goals align with your recovery.

Avoid numbers and checklists.

It’s time to stop counting. Tracking your weight, counting your calories, or enforcing a strict gym regimen will restrain you more than it empowers you. Instead, keep it open-ended. Measure your progress by how you feel and not by some arbitrary number.

Set a flexible timeline.

Or don’t have one at all! It still counts as a new year’s resolution as long as you start it in the new year -- there’s no need to finish it by a certain time. In fact, some of the best resolutions are ones that turn into healthy, lifelong habits.

You can keep it personal.

If your friends are all hopping on the same fad diet or fitness boot camp together in the new year, don’t feel pressured to join them. Sharing a resolution with other people can lead to unnecessary comparison and competition. Remember that you can make a goal that’s yours alone.

Ditch the absolutes.

Your resolution shouldn’t be based on all-or-nothing thinking — things like always doing your daily run or never eating sugar. Everyone slips up sometimes, so instead of punishing yourself for it, give yourself some leeway in your resolution.

Expand your idea of health.

Who taught us that health is all about diet, weight, and exercise? (Diet culture, that’s who.) Your resolution can still be health-focused without the harsh body talk. Your body will thank you for goals around proper sleep, hydration, fresh air, and joyful movement.

Consider not making a resolution at all.

Yes, we just talked all about how to make a new year’s resolution. And yes, we will also throw this idea out there too. If a resolution feels encouraging to you, go for it! But don’t feel the need to do it just because everyone else is. The pressure of keeping and potentially “failing” a resolution may not be what you need — especially if it’s been a tough year. Give yourself some grace, and pick up those new goals or habits at your own pace.

EXAMPLES OF HEALTHY NEW YEAR’S RESOLUTIONS:

I will ask for help when I need it.
I will make an effort to get enough sleep.
I will speak more positively about myself and my body.
I will unfollow social media accounts that negatively impact my body image or mental health.
I will take steps to seek treatment for the challenges I’m facing.

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Do you think you may be struggling with disordered eating? A good first step is taking a free online mental health screen. The National Eating Disorder Association also has more information, resources, and support for people living with an eating disorder.