**Steps to anorexia recovery** 1. Admit you have a problem. Up until now, you’ve been invested in the idea that life will be better—that you’ll finally feel good—if you lose more weight. The first step in anorexia recovery is admitting that your relentless pursuit of thinness is out of your control and acknowledging the physical and emotional damage that you’ve suffered because of it. -It can be scary and embarrassing to seek help for an eating disorder but gaining support from a trusted friend, family member, religious leader, school counselor, or work colleague is for many people the first step on the road to recovery. Alternately, some people find it less threatening to confide in a treatment specialist, such as an eating disorder counselor or nutritionist. Whoever you select as a confidant, set aside a specific time to discuss your situation with them, ideally in a quiet, comfortable place away from other people and distractions. Remember, your friend or family member may be shocked when you disclose details of your eating disorder. They may even be angry or confused, unsure of how to respond or the best way to help you. It’s important to remain patient. Take time to educate them about your specific eating disorder and the ways you’d like them to support you during the recovery process. 2. Talk to someone. It can be hard to talk about what you’re going through, especially if you’ve kept your anorexia a secret for a long time. You may be ashamed, ambivalent, or afraid. But it’s important to understand that you’re not alone. Find a good listener—someone who will support you as you try to get better. 3. Stay away from people, places, and activities that trigger your obsession with being thin. You may need to avoid looking at fashion or fitness magazines, spend less time with friends who constantly diet and talk about losing weight, and stay away from weight loss web sites and “pro-ana” sites that promote anorexia. -Anorexia and bulimia can be deadly—and not just if you’re drastically underweight. Your health may be in danger, even if you only occasionally fast, binge, or purge, so it’s important to get a full medical evaluation. If the evaluation reveals health problems, they should take top treatment priority. Nothing is more important than your physical well-being. If you’re suffering from any life-threatening problem, you may need to be hospitalized in order to keep you safe. 4. Seek professional help. The advice and support of trained eating disorder professionals can help you regain your health, learn to eat normally again, and develop healthier attitudes about food and your body *Its also important to remember* True recovery from anorexia and bulimia involves learning to: Listen to your body. Listen to your feelings. Trust yourself. Accept yourself. Love yourself. Enjoy life again. Call the National Eating Disorders Association’s toll-free hotline at *1-800-931-2237* (Mon–Fri, 8:30 a.m. to 4:30 p.m. PST). **Learning to cope with negative emotions** Here are a few suggestions to get you started: The first step is figuring out what’s really eating you up inside. Remember, “fat” is not a feeling, so if you feel overweight and unattractive, stop and ask yourself what’s really going on. Are you upset about something? Depressed? Stressed out? Lonely? Once you identify the emotion you’re experiencing, you can choose a positive alternative to starving or stuffing yourself. 1. Call a friend 2. Listen to music 3. Play with a pet 4. Read a good book 5. Take a walk 6. Write in a journal 7. Go to the movies 8. Get out into nature 9. Play a favorite game 10. Do something nice for someone else **Coping with anorexia and bulimia: Emotional Do and Dont lists Do… 1. allow yourself to be vulnerable with people you trust 2. fully experience every emotion 3. be open and accepting of all your emotions 4. use people to comfort you when you feel bad, instead of focusing on food 5. let your emotions come and go as they please without fear Don’t… 1. pretend you don’t feel anything when you do 2. let people shame or humiliate you for having or expressing feelings 3. avoid feelings because they make you uncomfortable 4. worry about your feelings making you fall apart 5. focus on food when you’re experiencing a painful emotion **Self-help for eating disorders: Improving your self-image** When you base your self-worth on physical appearance alone, you’re ignoring all the other qualities, accomplishments, and abilities that make you beautiful. Think about your friends and family members. Do they love you for the way you look or who you are? Chances are, your appearance ranks low on the list of what they love about you—and you probably feel the same about them. So why does it top your own list? Placing too much importance on how you look leads to low self-esteem and insecurity. But you can learn to see yourself in a positive, balanced way: 1. Make a list of your positive qualities. Think of all the things you like about yourself. Are you smart? Kind? Creative? Loyal? Funny? What would others say are your good qualities? Include your talents, skills, and achievements. Also think about bad qualities you DON’T have. 2. Focus on what you like about your body. Instead of searching for flaws when you look in the mirror, appreciate the things you like about your appearance. If you’re distracted by “imperfections,” remind yourself that nobody’s perfect. Even supermodels get airbrushed. 3. Challenge negative self-talk. When you catch yourself being self-critical or pessimistic, stop and challenge the negative thought. Ask yourself what evidence you have to support the idea. What is the evidence against it? Just because you believe something, doesn’t mean it’s true. **Tips to Improve your Body Image** 1. Wear clothes you feel comfortable in: Dress to express yourself, not to impress others. You should feel good in what you wear. 2. Stay away from the scale: If your weight needs to be monitored, leave that up to the doctors. How much you weigh should never affect your self-esteem. 3. Stay away from fashion magazines: Unless you can look through these magazines knowing they are purely fantasy, its just better to stay away from them. 4. Do nice things for your body: Get a massage, a manicure, or a facial. Pamper yourself with a candlelight bath, scented lotion, or a new perfume. 5. Stay active: Movement therapy helps improve your sense of wellbeing. Take up Yoga or Tai Chi, play volleyball with the kids, or bike ride with friends. Make angels in the snow or sandcastles at the beach. Be active and enjoy life! **Relapse prevention for anorexia and bulimia** The work of eating disorder recovery doesn’t end once you’ve adopted healthy habits. It’s important to take steps to maintain your progress and prevent relapse. 1. Develop a solid support system. Surround yourself with people who support you and want to see you healthy and happy. Avoid people that drain your energy, encourage disordered eating behaviors, or make you feel bad about yourself. 2. Stick with your eating disorder treatment plan. Don’t neglect therapy or other components of your treatment, even if you’re doing better. Follow the recommendations of your treatment team. 3. Fill your life with positive activities. Make time for activities that bring you joy and fulfillment. Try something you’ve always wanted to do, develop a new skill, pick up a fun hobby, or volunteer in your community. The more rewarding your life, the less desire you’ll have to focus on food and weight. Avoid pro-ana and pro-mia websites. Don’t visit websites that promote or glorify anorexia and bulimia. These sites are run by people who want excuses to continue down their destructive path. The “support” they offer is dangerous and will only get in the way of your recovery. 4. Identify your “triggers.” Are you more likely to revert to your old, destructive behaviors during the holidays, exam week, or swimsuit season? Know what your triggers are, and have a plan for dealing with them, such as going to therapy more often or asking for extra support from family and friends. *sources* 1. helpguide.org/mental/anorexia_signs_symptoms_causes_treatment.htm 2. helpguide.org/mental/eating_disorder_treatment.htm 3. helpguide.org/emotional-intelligence-toolkit/
Posted on: Sun, 10 Aug 2014 04:24:46 +0000
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