If You’re Thinking of Relapsing, Hear This First
Let’s talk about those moments that seem to come out of nowhere.
You can be doing really well. You feel steady, consistent, maybe even proud of how far you’ve come. And then something shifts. An urge shows up. A thought creeps in. And suddenly it feels very easy to go back to something you thought you had moved past.
Listen to the Episode Now
If this post resonates with you or makes you feel something, share it with a friend! My hope is that we can keep this important conversation going long after the post is over.
It can feel confusing. Frustrating. Even a little defeating.
In this episode, we’re slowing that moment down and looking at what is actually happening beneath it. Because those urges are not random, and they are not a sign that you are failing. They are signals.
We’re getting into why your brain reaches for old behaviors, what you are really needing in those moments, and how to create just enough space to respond differently without relying on willpower alone.
If you’ve ever felt caught between wanting immediate relief and knowing where that choice leads, this episode will meet you there.
In this episode, I’m talking about:
Why lapses and relapses don’t start with the behavior.
How urges are not random.
The real reason your brain pushes you toward old behaviors.
The internal conflict between the part of you that wants immediate comfort vs. the part that knows better.
Why “just don’t do it” is unrealistic advice.
What really happens after you act on an urge.
The concept of trading short-term relief for longer-term discomfort.
How to create a pause between the urge and the behavior.
The “10-minute rule”.
Simple, practical ways to interrupt an urge in the moment.
How to identify what you’re actually needing underneath the urge.
Examples of healthier ways to meet those needs without defaulting to old patterns.
Why acting on an urge doesn’t mean you’ve failed.
The truth about relapse: it’s not just something that “happens”.
How learning to pause and delay reactions can impact every area of your life, not just this one.
Listen to the full episode to learn how to pause, understand what’s underneath the urge, and start responding in a way that actually supports you
Tweetable Quotes
“Relapses or lapses don't start with the purging or the compulsive exercise or cutting the food out. It starts with the thought, obviously the urge: ‘I'm gonna just do it, just because why not?’” - Rachelle Heinemann
“These things are not random. Everything makes sense. Whether or not you understand it, it's always there for a reason.” - Rachelle Heinemann
”When our minds are almost seducing us to go back to some behaviors, or they just seem so enticing, it's because we wanna reduce discomfort.” - Rachelle Heinemann
“Whenever there's an urge, whenever there's a thought, whenever we need something, it's not just that we're looking to the eating disorder behaviors, it's that we're actually needing something a little, a little deeper.” - Rachelle Heinemann
“If you can delay the urge by being very deliberate about how you do that, then you just created a superpower for yourself.” - Rachelle Heinemann
Resources
Brave on Purpose! - Grab my new book here!
Episode 154: The Secret Sauce for Building Confidence: Part 1
Now accepting new clients! Find out if we're a good fit!
Related Episodes
Episode 181. What If I Relapse? Did I Fail?
Episode 115. How To Recover When Everyone Around You Is Dieting
Newsletter update: If you’re not already signed up for my newsletter, then I’m not sure what you’re waiting for! I’m ✨obsessed ✨ with it. In an effort to keep things fun and fresh, we’re going to monthly newsletters rather than weekly. If you have any feedback on what you want to see in the newsletters, reply back to one or send me a message!
Grab my FREEBIE!: As you navigate recovery, you may be feeling like something is missing. You're doing a lot of work challenging yourself with the food, your body, and exercise. You're probably working on lots of other things at the same time, like stuff at work or relationship issues.
But, still, something doesn't feel like you're getting to the bottom of it. Grab my free journal prompts below and begin to work through the emotions of healing.
More From Rachelle
Hey there! I’m Rachelle, the host of the Understanding Disordered Eating Podcast. As a Licensed Mental Health Counselor, I work with clients to make sense of life’s messy emotional experiences.
I believe in the power of deep work and its positive impact on your life in the long term. Learn more about how we can work together here.
Sign up for my weekly newsletter for even more!
You can connect with me on Instagram, through my website or email me directly clicking the links below.
Subscribe & Leave A Review!
If you enjoyed this episode, you can show your support by leaving a review, subscribing, or sharing with someone who may need help. Click here to open this show in iTunes and leave a five star rating and review.