June 2009 Archive
Examine the role the eating disorder has played in your life today.
In what ways has it been your enemy? How has it impacted your relationships, career, aspirations, the focus of your life?
In what ways has your eating disorder been your friend? An eating disorder causes great pain and suffering, physically and emotionally. However it also serves a purpose. How has your eating disorder helped you? Has it allowed you to ignore uncomfortable feelings? Prevented you from addressing painful aspects of your life?
Think of the many ways the ed has served you. Write a letter our journal about it both as enemy and friend. This will help you flush out the many ways the ed has played a role for you. It will also give you a clearer perspective of how to replace the eating disorder’s role with healthier and more adaptive strategies (i.e. new coping skills, communication strategies, communication, etc).
If you feel up to it, send along your letters. I would love to hear from you and learn how this exercise assisted you on your reocovery journey! We can all learn and benefit from each person’s growth and journey.
As I mentioned yesterday, this week Mindfullness blogs will focus on recovery exercises. Today, ask yourself an important question. Where will you be one year from now if your eating disorder remains a part of your life- the same way it is today? How will it affect your relationships? Career? Family? Health? Well-being? Ambitions?
Jot down a list of how the eating disorder will continue to impact your life and the overall effect it will have in one year if things don’t change.
Examine your answers. How does this motivate you to begin addressing the eating disorder? Embrace the life you deserve and begin your path toward recovery today!
Recovery from an eating disorder is a process. It is POSSIBLE and CAN happen! It requires a great deal of hard work and dedication. The results are worth it!
The next few blog posts will be dedicated to creating a “tool box” or skills for recovery. I will share with you several exercises I complete with my patients in individual therapy. The aim is to begin understanding the role the eating disorder plays for you while also developing new coping skills.
In the spirit of developing a tool kit for recovery I suggest you make a box or a journal to dedicate to your recovery. Design a cover that is inspirational for you- cut out magazine pictures that are relaxing and inspirational, draw pictures or write your favorite quotes. This will be a space dedicated to keeping tools for the recovery process- copies of information from your therapist or nutritionist, quotes from books or movies, journal entries, blog posts or discussion board items. Anything that you find helpful along the way. Keep them in one place so you can easily reflect on them in times of need- a great anti-binge strategy.
PLEASE share some quotes or tools here that you find helpful so others can begin filling their recovery box!
(Don’t forget to download and read the Mindfullness Recovery Kit too!)
Having resources in your back pocket can be an integral way to stop binge eating and help yourself feel in control. As I have mentioned before I work specifically with people to identify ALL triggers that contribute to binge eating. We then identify ways of coping and delaying bingeing. Here are some tips. Please share ways that help you as well, the community can benefit from your recovery experiences!
TECHNIQUES TO PREVENT BINGE EATING
* Eat lots of protein! Tell yourself protein is important! Protein helps you feel full, balances blood sugar and aids in tissue repair.
* EAt the foos you want. This is normal eating- being flexible and honoring your cravings. Deprivation can prime yourself for a binge, setting up food to be “good” and “bad.”
* Portion out servings into a bowl or a plate. Do not eat out of bags or boxes.
* Eat at the table- not in front of the TV, standing up, in the car. Pay attention to hunger cues. Appreciate the taste, smell and sound of your food while you are eating.
* Don’t drink your meals.
* Eat every 3-4 hours. If you wait too long you will set yourself up to binge.
* Know your triggers. Avoid them or develop ways to prevent them from happening.
* When you are tempted to binge ask yourself how you are feeling. Are you hungry? Sad? Bored? Angry? Happy? Lonely?
* Go for a walk, check your e-mail, call a friend
* Do things that engage your senses. Listen to music. Touch your pet. Take a bubble bath. Light a candle. Drink some herbal tea.