SELF-CARE VS. SELF-TREATMENT: KNOWING THE DIFFERENCE

A Critical Distinction for Your Healing Journey
 

THE CONFUSION THAT KEEPS YOU STUCK

You download every self-help resource. You try every tool. You read every article. You promise yourself, "This time, I'll figure it out on my own."

But sometimes, despite your best efforts, nothing changes. Or worse, things get harder.

Here's what you need to understand: There's a crucial difference between self-care and self-treatment. And confusing the two can keep you stuck—or even make things worse.

 
WHAT IS SELF-CARE?

Self-care is:

• Maintenance for your existing wellbeing
• Prevention to support your mental and physical health
• Support that enhances professional treatment
• Tools to manage daily challenges and stress
• Practices that nourish you when you're fundamentally okay

Examples of self-care:

• Using this toolkit to manage emotional eating urges
• Practicing meditation for daily stress
• Journaling to process normal emotions
• Exercising for mental health benefits
• Setting boundaries to protect your energy
• Eating nourishing foods
• Getting adequate sleep
• Taking breaks when overwhelmed
• Using coping strategies you've learned in therapy

Self-care is what you do to take care of yourself when you're functioning—even if imperfectly.

 
WHAT IS SELF-TREATMENT?
Self-treatment is:

Attempting to cure a serious mental or physical health condition on your own

Avoiding professional help for issues that require it

Using tools meant for maintenance to treat clinical conditions

Substituting resources for professional diagnosis and treatment

Trying to "fix yourself" when you need medical or therapeutic intervention

Examples of self-treatment (that don't work):

• Using self-help books instead of therapy for severe depression
• Managing suicidal thoughts alone without professional support
• Trying to heal complex trauma with only journaling
• Treating an eating disorder with diet tips and willpower
• Using meditation apps instead of medication for diagnosed conditions
• Avoiding doctors/therapists because "I should be able to handle this"
• Relying solely on online resources for serious mental illness

Self-treatment is trying to be your own doctor, therapist, or psychiatrist for conditions that require professional care.

 
WHY THE DISTINCTION MATTERS

1. Self-Treatment Delays Real Help

When you try to self-treat serious issues, you delay getting the professional help you actually need. Meanwhile:

• The condition worsens
• Symptoms intensify
• Healing becomes harder
• You suffer unnecessarily
• Time passes without real progress

Example: Using emotional eating alternatives to manage clinical depression won't work—because emotional eating is a symptom, not the core issue. You need treatment for the depression itself.

 
2. Self-Care Tools Aren't Designed for Self-Treatment

The tools in this toolkit are designed to support you in managing emotional eating urges alongside professional help if needed—not to replace therapy, medication, or medical treatment.

Think of it this way:

A Band-Aid is self-care for a small cut

A Band-Aid is NOT self-treatment for a deep wound that needs stitches

Using the wrong tool for the job doesn't mean the tool is bad. It means the problem requires a different level of intervention.

 
3. Self-Treatment Can Be Dangerous

For certain conditions, trying to self-treat can actually be harmful:

• Untreated mental illness can escalate
• Eating disorders worsen without intervention
• Trauma left unprocessed can become more embedded
• Physical symptoms might indicate serious medical issues
• Self-harm or suicidal thoughts require immediate professional help

You wouldn't try to perform surgery on yourself. Why would you try to treat complex mental health conditions alone?

 
4. Confusing the Two Creates Shame

When self-care tools don't "fix" serious issues, you might think:

"I'm doing it wrong."

"I'm beyond help"

"I should try harder"

"Something's wrong with me"

But the truth is: You're not broken. You just need the right level of care for what you're dealing with.

There's no shame in needing professional help. Actually, recognizing when you need it is wisdom, not weakness.

 
HOW TO KNOW THE DIFFERENCE

✓ This Toolkit Is Appropriate Self-Care If:

You experience emotional eating, but can function in daily life

You're working with a therapist and need tools between sessions

You want to build healthier coping mechanisms

Your emotional eating doesn't involve purging, severe restriction, or dangerous behaviors

You can use alternatives, and they sometimes help

You're not in crisis

Self-care supports your healing. It doesn't replace professional treatment.

 
⚠️ You Need Professional Help (Not Just Self-Care) If:

Mental Health Red Flags:

• Persistent thoughts of self-harm or suicide
• Inability to function (can't work, care for yourself, maintain relationships)
• Severe depression lasting more than two weeks
• Panic attacks that interfere with daily life
• Trauma symptoms that are overwhelming (flashbacks, dissociation, nightmares)
• Obsessive thoughts or compulsive behaviors you can't control

Eating & Body Image Red Flags:

• Binge eating followed by purging (vomiting, laxatives, excessive exercise)
• Severe restriction or starvation
• Obsessive calorie counting that controls your life
• Body dysmorphia (distorted view of your body)
• Eating in secret and feeling intense shame
• Physical health is declining due to eating patterns
• Using food restriction to feel in control

Substance & Behavior Red Flags:

• Using alcohol, drugs, or other substances to cope
• Self-harming behaviors (cutting, burning, hitting yourself)
• Dangerous or risky behaviors
• Compulsive behaviors you can't stop

Relationship & Functioning Red Flags:

• Isolating completely from others
• Unable to maintain employment or relationships
• Explosive anger or rage you can't control
• Intrusive thoughts that won't stop

If you checked ANY of these, please reach out to a professional. This toolkit can support you, but it cannot treat these conditions.

 
WHEN SELF-CARE AND PROFESSIONAL CARE WORK TOGETHER

The most effective approach often combines both:

Professional treatment provides:

• Diagnosis and treatment planning
• Medication management, if needed
• Trauma processing techniques
• Therapeutic relationship and support
• Treatment for underlying conditions
• Crisis intervention when needed
• Expertise in complex issues

Self-care (like this toolkit) provides:

• Daily coping tools between sessions
• Practical strategies for real-time urges
• Ways to practice what you learn in therapy
• Maintenance of progress you've made
• Support for ongoing wellness

Together, they create comprehensive care.

 
REAL-WORLD EXAMPLES

Example 1: Sarah
Situation: Sarah has mild anxiety and uses food to cope with work stress.

Appropriate response:

✓ Uses this toolkit for emotional eating urges
✓ Practices anxiety management techniques
✓ Might benefit from a few therapy sessions to learn additional skills
✓ Self-care tools are sufficient for her level of need

This is self-care: managing symptoms within her ability to cope.

 
Example 2: Jennifer
Situation: Jennifer has severe depression, daily suicidal thoughts, and binge eats to numb emotional pain.

Inappropriate response:

✗ Tries to use only this toolkit to "fix" everything
✗ Avoids therapy because she thinks she should handle it alone
✗ Believes self-help resources are enough

Appropriate response:

✓ Seeks therapy immediately
✓ Gets evaluated for medication
✓ Uses this toolkit AS A SUPPLEMENT to professional treatment
✓ Builds a support team

This requires professional treatment: the issues are beyond what self-care alone can address.

 
Example 3: Maya
Situation: Maya is in therapy for childhood trauma and uses emotional eating as a coping mechanism.

Perfect scenario:

✓ Works with her therapist on trauma processing
✓ Uses this toolkit for daily emotional eating management
✓ Applies therapeutic tools her therapist taught her
✓ Reports to her therapist what's working and what isn't
✓ Self-care and professional care work together

This is integrated care: professional treatment plus self-care tools.

 
HOW TO GET PROFESSIONAL HELP
If you realize you need more than self-care:

1. Therapy/Counseling

Find a therapist: Psychology Today, TherapyDen, Open Path Collective

Look for: HAES-aligned, trauma-informed, eating disorder specialists

Types: Individual therapy, group therapy, intensive outpatient programs

2. Medical Care

Primary care doctor: Can assess physical health, prescribe medication, and make referrals

Psychiatrist: For medication management and mental health treatment

Registered Dietitian: HAES-aligned for nutrition support without diet culture

3. Crisis Support

988 Suicide & Crisis Lifeline: Call or text 988

Crisis Text Line: Text HOME to 741741

NEDA Helpline: 1-800-931-2237 (eating disorder support)

Emergency room: For immediate safety concerns

4. Support Groups

In-person: Check local hospitals, community centers, and therapist offices

Online: NEDA, Overeaters Anonymous, trauma support groups

Glow Getter Community: For ongoing peer support (not therapy replacement)

5. Financial Barriers

Sliding scale therapy: Many therapists offer reduced rates

Community mental health centers: Low-cost or free services

Open Path Collective: $30-$80 per session

Insurance: Check your coverage for mental health benefits

Employee Assistance Programs (EAP): Often provide free sessions

Don't let cost keep you from getting help. Options exist.

 
THERE IS NO SHAME IN NEEDING HELP

Let's be clear about something:

Needing professional help doesn't mean:

✗ You're weak
✗ You failed
✗ Self-care doesn't work
✗ You should have tried harder
✗ You're beyond help
✗ You're broken

Needing professional help means:

✓ You're human
✓ You're dealing with something complex
✓ You're wise enough to recognize your limits
✓ You value yourself enough to seek support
✓ You're taking your healing seriously

Asking for help is a sign of strength, not weakness.

THE BOTTOM LINE

This toolkit is a powerful self-care tool. It can:

• Help you manage emotional eating urges
• Give you alternatives to food
• Support your healing journey
• Enhance your therapy work

This toolkit is NOT self-treatment. It cannot:

• Cure mental illness
• Treat eating disorders
• Process complex trauma
• Replace therapy or medication
• Fix everything on its own

Know the difference. Use tools appropriately.

Seek help when you need it.

 
YOUR COMMITMENT

I commit to:

☐ Using this toolkit as self-care, not self-treatment
☐ Being honest about whether I need professional help
☐ Seeking support if my symptoms worsen
☐ Not blaming myself if self-care alone isn't enough
☐ Recognizing that needing help is a strength, not a weakness

REMEMBER

You deserve the right level of care for what you're experiencing.

Self-care is beautiful. Professional care is sometimes necessary. And often, both together create the most powerful healing.

There is no shame in either path.

Use this toolkit. Seek help when you need it. Heal in whatever way serves you best.

You're worth it.

 
Resources:

• 988 Suicide & Crisis Lifeline
• NEDA Helpline: 1-800-931-2237
• Psychology Today: Find a Therapist
• Crisis Text Line: Text HOME to 741741
   
  This distinction could save your life. Take it seriously. If you are still unsure, please take the mini-assessment below to determine the type of support you need at this time. 
• If you are having thoughts of harming yourself, seek professional assistance immediately by dialing "911" and/or using one of the resources listed above.