The Truth About Relapse

For anyone struggling with food addiction, binge eating, or any form of disordered eating, the idea of relapse can feel confusing and discouraging. Some say it’s a necessary part of the journey, while others claim it’s simply a failure. But today, I want to speak some truth:

Relapse is not a part of recovery. It’s the absence of it.

That might feel like a tough statement, but it’s not meant to shame or discourage you. In fact, I hope it does the opposite—I hope it empowers you. Because relapse is not a requirement, it doesn't have to be inevitable. You do not have to fall back into old patterns in order to heal. You can walk the path of food freedom without turning back.

But for many people, relapse is part of their story. And if that’s been your experience, I want you to hear me loud and clear: it’s okay.

It Takes What It Takes

I’ve been in this battle. I’ve lived in the cycle of bingeing, restricting, compulsive eating, and shame. I’ve made promises to myself only to break them hours later. I know what it feels like to believe you’re finally fdoung it—only to find yourself right back in the grips of food addiction.

And I also know what it takes to break free.

For some, the journey is a straight line—they commit to food sobriety, find their rhythm, and never look back. For others, it takes hitting rock bottom more than once before the decision to recover truly sticks. Neither path is better or worse. It simply takes what it takes.

But here’s the part I need you to hear:

You are not guaranteed to make it out of a relapse.

That’s not meant to scare you—it’s meant to wake you up. Because every time we go back to the food, we risk getting stuck. The lies get louder. The addiction grows stronger. The hope of freedom starts to fade. And while you can come back from a relapse, there’s no guarantee that you will.

Which is why you can’t afford to stay there.

If You’re in a Relapse, Here’s What to Do

If you’ve found yourself back in the cycle of bingeing, restricting, or compulsive eating, do not let shame keep you stuck. Shame thrives in secrecy, and it will convince you that you’ve failed too many times, that you don’t deserve another chance, that it’s just who you are.

None of that is true.

So if you’re in a relapse right now, here’s what I want you to do:

1. Stop the spiral—now. Don’t wait until Monday. Don’t wait until you’ve “gotten it out of your system" or "having a last hurrah" before getting serious again. Stop the behavior now. You have the power to choose recovery in this very moment.

2. Get honest. Acknowledge what’s happening. Say it out loud. Write it in a journal. Tell someone you trust. The sooner you bring it into the light, the sooner you can take back control.

3. Reconnect with your why. Why did you start this journey in the first place? What kind of life do you want to live? What has food addiction stolen from you? Is your health suffering because of your disordered relationship with food? Remind yourself why this matters.

4. Take the next right step. Maybe that means planning your next food-sober meal. Maybe it means reaching out for support with a coach or support network. Maybe it means revisiting the tools that have helped you before. Just take the next step.

5. Don’t do it alone. If you need help, ask for it. Join a community, find accountability, work with a coach—don’t try to climb out of this by yourself, it will just delay your progress.

You Are Worth It

No matter how many times you’ve fallen, no matter how long you’ve been stuck, no matter how hopeless you feel—you can recover.

But you have to choose it.

If you need help getting back on track, I’m here. Whether it’s through my Food Freedom Tribe, my self-paced Food Freedom course, or one-on-one coaching, I want to help you break free from the cycle and step into life long recovery.

You don’t have to stay stuck. You don’t have to wait for the perfect moment.

Recovery is waiting for you.

And you are so worth it.

If this resonated with you, let me know in the comments or send me a message. I’d love to support you on your journey.