Journal Prompts for Emotional Awareness In Eating Disorder Recovery
You deserve to let yourself feel
Identifying Emotions
When you slow down and tune into your body, what emotions do you notice arising?
Are there certain emotions that feel too overwhelming or uncomfortable to sit with? Why do you think that is?
Patterns of Emotional Avoidance
Think of a recent time when you used a behavior (such as restricting, bingeing, or purging) to cope with an emotion.
What emotions or life events triggered this response?
What beliefs do you hold about experiencing that particular emotion?
The Functions Behind Eating Disorder Behaviors
What role do your eating disorder behaviors play in your life?
Do they give you a sense of comfort, control, or relief?
Reflect on whether that comfort is short-lived or lasting.
Breaking the Cycle of Suppression
Imagine your emotions as waves that rise and fall. What would it feel like to "ride the wave" of a difficult emotion instead of avoiding it?
Describe a time when you successfully felt an emotion without trying to suppress it. What helped you stay grounded?
Values-Aligned Coping
What are some of your core values (e.g., connection, creativity, honesty, growth)?
How do your values align with the way you want to handle your emotions?
What small, value-driven action can you take the next time you feel emotionally overwhelmed?
The Metaphor of the Beach Ball
Think of an emotion you’ve been "holding underwater," like a beach ball.
How does it feel to carry the weight of that suppressed emotion?
What might it feel like to release it, even just a little?
Self-Compassion in Healing
Reflect on a time when you were kind to yourself during a difficult moment.
What did you say or do to show yourself compassion?
How can you extend that same kindness toward yourself when you experience challenging emotions related to food or body image?
Visualizing Emotional Release
Imagine yourself sitting with an uncomfortable emotion in a safe place.
What do you notice about the emotion as you observe it?
Write or draw what happens as you allow the emotion to come and go.
The Role of Self-Expression
What creative outlets (writing, art, music, etc) help you express your emotions?
How could you incorporate one of these practices into your week as a way to honor your feelings?
Hope and Resilience
What small victories have you experienced in your healing journey?
When was the last time you felt proud of the way you handled your emotions?
Write a letter to your future self, reminding yourself of the progress you’ve made and the life you’re working toward.
Jennifer Rollin, MSW, LCSW-C: Reach out for eating disorder therapy here. Jennifer is an eating disorder therapist and founder of The Eating Disorder Center in Rockville, Maryland. The Eating Disorder Center sees teens and adults for outpatient eating disorder therapy in Maryland, Virginia, DC, Pennsylvania, Florida, New York, and California. Jennifer is the co-author of The Inside Scoop on Eating Disorder Recovery.