Ep 68. Wearing Odd Socks: Small Ways to Challenge Rules in Eating Disorder Recovery
Just Eat Normally: Eating Disorder RecoveryShow Notes
Rigid rules can make eating disorder recovery feel impossible when you're living with the overwhelming fear that worst will happen. In this solo episode Dr Rachel Evans explores a fairly simple practice designed to gently loosen all-or-nothing thinking without involving food, weight, or body image.
You’ll hear: Why breaking a rule can feel threatening (even the times when you “know” it isn’t) A small daily experiment that builds flexibility and tolerance for discomfort Why practising “safe discomfort” can reduce the power of eating disorder rules over time How to choose changes that stretch you without overwhelming you This episode is for you if: You feel controlled by food rules or routines Breaking a rule triggers loud, critical thoughts You fear that one change will lead to stricter rules, out of control bingeing or dangerous compensatory behaviours You want recovery to feel more spacious, not more punishing
Resources mentioned: Free to download Google Doc or Pdf to support you in practising flexibility with the yes/no activity
If you are unable to access it via the link then please visit the show notes on my website or email me [email protected]
More from Just Eat Normally: Eating Disorder Recovery
I'm super excited to be speaking with Dr Jennifer Gaudiani, who's book "Sick Enough" I frequently recommend.
In this solo episode, Dr. Rachel Evans – chartered psychologist and hypnotherapist specialising in eating disorder recovery – shares two key themes from recent client conversations that offer valuable insights for anyone navigating recovery. Rethinking Control in Eating Disorders Rachel explores the often-cited belief that restrictive eating provides a sense of control. She encourages listeners to reflect on what control really means to them, suggesting that genuine control might actually lie in having choices around food, not in following rigid rules. Challenging Absolute Beliefs or “Truths” From the famous Kate Moss quote to the idea that “nothing hits like a binge,” Rachel discusses how certain ingrained beliefs may feel true but might be worth questioning – especially when they come with negative consequences. She invites listeners to explore the origins of these beliefs and whether they truly serve them.
In this episode of Just Eat Normally, host Dr. Rachel Evans speaks with Becky Grace Irwin, a BABCP-accredited CBT & EMDR therapist, mental health nurse, and specialist in neurodiversity, complex trauma, eating disorders, and ARFID. Becky brings a mix of clinical expertise and lived experience as she shares how childhood environment, sensory processing, autonomy, and developmental factors shape someone’s relationship with food. Together we explore: What ARFID actually is (and what it isn’t)
Important bits: I am running a GIVEAWAY on instagram (10th-12thDecember) and have another Giveaway planned before Christmas . https://www.instagram.com/rachel.evans.phd/
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