Self-help for eating disorders

I know that many people are trying to recover from their eating disorders without professional help and I thought that the following information could be very helpful for anyone in this position. This information can also be helpful to those who do recieve treatment for their eating disorders, as people also need to lern how to help themseves, in order to recover. I found this information useful and I hope you do as well. 

sourced: http://www.helpguide.org/articles/eating-disorders/eating-disorder-treatment-and-recovery.htm#coping

Self-help for eating disorders: Learning new coping skills

Anorexia and bulimia aren’t about food. They’re about using food to cope with painful emotions such as anger, self-loathing, vulnerability, and fear. Disordered eating is a coping mechanism—whether you refuse food to feel in control, binge for comfort, or purge to punish yourself. But you can learn healthier ways to cope with negative emotions.

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.

Here are a few suggestions to get you started:

Call a friend Listen to music Play with a pet Read a good book Take a walk

Write in a journal Go to the movies Get out into nature Play a favorite game Do something nice for someone else

Coping with anorexia and bulimia: Emotional Do and Don't lists

Do…

• allow yourself to be vulnerable with people you trust
• fully experience every emotion
• be open and accepting of all your emotions
• use people to comfort you when you feel bad, instead of focusing on food
• let your emotions come and go as they please without fear

Don’t…

• pretend you don’t feel anything when you do
• let people shame or humiliate you for having or expressing feelings
• avoid feelings because they make you uncomfortable
• worry about your feelings making you fall apart
• focus on food when you’re experiencing a painful emotion

Adapted from: The Food and Feelings Workbook, by Karin R. Koenig, Gurze Books

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:

• 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.
• 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.
• 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
Wear clothes you feel comfortable in	Dress to express yourself, not to impress others. You should feel good in what you wear.
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.
Stay away from fashion magazines	Unless you can look through these magazines knowing they are purely fantasy, it's just better to stay away from them.
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.
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!
Adapted from: The Something Fishy Website on Eating Disorders

Self-help for eating disorders: Learning healthy eating habits

Learning and establishing healthy eating habits is an essential step in recovery from anorexia and bulimia.

• Stick to a regular eating schedule. You may be used to skipping meals or fasting for long stretches. But when you starve yourself, food becomes all you think about. To avoid this preoccupation, make sure to eat every three hours. Plan ahead for meals and snacks, and don’t skip!
• Challenge your strict eating rules. Strict rules about food and eating fuel anorexia and bulimia, so it’s important to replace them with healthier ones. For example, if you have a rule forbidding all desserts, change it into a less rigid guideline such as, “I won’t eat dessert every day.” You won’t gain weight by enjoying an occasional ice cream or cookie.
• Don’t diet. Healthy eating—not dieting—is the key to avoiding weight gain. Instead of focusing on what you shouldn’t eat, focus on nutritious foods that will energize you and make your body strong. Think of food as fuel for your body. Your body knows when the tank is low, so listen to it. Eat when you’re truly hungry, then stop when you’re full.

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.

• 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.
• 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.
• 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.
• 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.