Tools For Recovery
Distractions
When people with eating disorders are feeling the urge to do 'dangerous behaviors,' it can be helpful to have a list of distractions, alternative activities or things that can be done to remove themselves from the situation.
Eating disorders are used as a coping mechanism to deal with strong emotions. Choosing an alternative behavior to soothe the specific emotion is especially effective. For instance...
When feeling angry or frustrated - scream into a pillow, throw ice into a bathtub, crush empty soda cans, or rip up a newspaper or phone book
When feeling sad or depressed - take a hot bath, call a friend or listen to soothing music.
Here are some examples of other alternatives:
Eating disorders are used as a coping mechanism to deal with strong emotions. Choosing an alternative behavior to soothe the specific emotion is especially effective. For instance...
When feeling angry or frustrated - scream into a pillow, throw ice into a bathtub, crush empty soda cans, or rip up a newspaper or phone book
When feeling sad or depressed - take a hot bath, call a friend or listen to soothing music.
Here are some examples of other alternatives:
- Go for a walk
- Write down feelings in a journal
- Take a bath
- Call a friend, family member or therapist
- Go swinging at the park
- Go out for a cup of coffee and bring a book
- Watch a movie
- Work on a craft project
- Check your e-mail
- Clean your apartment/bedroom/house/etc.
- Do yard work
- Organize something
- Lie down on the floor, close your eyes and focus on your breathing
- Play with a pet
- Go for a drive
- Paint a picture
- Do a jigsaw puzzle
- Read a book
- Take a nap
- Go to a store and just browse - like a dollar store, used book store or thrift store
- Play an instrument
Journaling
Eating disordered behaviors usually occur in response to some kind of trigger. However, the trigger is not always obvious. Writing down what was going on before the behavior can help recognize the trigger. Knowing what potentially provokes behaviors can make it easier to recognize these situations and prevent future behaviors.
Include the following in journal entries:
Include the following in journal entries:
- Event or situation
- Emotions/feelings about the event or situation
- Immediate thoughts about the event or situation
- Result, behavior, outcome
Prevention Strategies
There are some small steps that can be taken to avoid potentially triggering situations. The dietitian can work with the client to come up with personalized practical ideas. Here are some common examples:
- Get rid of unsafe foods - ones that are likely to be binged on.
- Eat with other people that are supportive and can help you eat a reasonable amount of food.
- Buy foods in single serving packages.
- Make a grocery list of safe foods and buy only what is on the list.
- Don't buy unsafe foods.
- Before eating, plan out exactly what and how much you will eat and make sure it feels okay.
- Put foods on a plate, sit down and focus on eating; don't eat out of containers.
- Buy foods that require time to prepare so that impulsive eating can be avoided.
- Drink a tall glass of water before eating to increase satiety and prevent binging.
- When feeling the urge to binge, purge, restrict or do other dangerous behaviors, think about if you are hungry for food or if you really need something else. Try to find a healthy way to satisfy your need. See distractions above.
- Get 30 to 60 minutes of exercise or physical activity three to five days a week.
- Keep tabs on your feelings - don't let yourself get too hungry, too angry, too frustrated, too lonely, too tired, or too bored.
- Get at least 8 hours of sleep every night and maintain a regular sleep pattern.
- Eat a nutritious breakfast every morning.
- If you consume alcohol, do so in moderation - no more than 2 servings/day for males or 1 serving/day for females. One serving = 12 oz of beer, 5 oz of wine, 1 1/2 oz of 80 proof liquor.
Helpful Handouts
Acorns to Oaktrees is a website that contains several worksheets that can be useful for self-monitor of behaviors. They can also help your dietitian understand what you are going through and make practical suggestions to help prevent these behaviors from happening.
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