Feel bad for a while, yet broke the cycle of disordered eating
Phase One: External Cues
When should I eat?
What should I eat: try to anticipet how long the meal or snack will satiate you. 2-hour rule: Each time you eat, eat enough so that you are not likely to be biologically hungry for at least two hours.
preoccupied with food; disgusted with themselves; guilty/ashamed; less close to others- they are all th consequences of malnutrition
and satiety meter is broken,
breaking food rules -> recovery; disordered attitude towards food
1. You work hard not to engage in eating-disordered behaviors like restricting, bingering, or purging.
2. You eat at regular intervals, not going for more than four hours without eating. you don't allow yourself to get too hungry, which could lead to binging. Sometimes, you might even feel as if you eat like a robolt.
3. Food is fuel. You do your best not to view food as "good" or "bad", but even if you do, you eat it anyway.
4. you notice Ed's food rules in your life and begin to challenge them.
5. With planning and support, you challenge yourself to try new foods and new eating situation (such as birthday cake or dining out).
6. You eat according to guideline and structure - usually three meals a day with two or three snacks.
7. If you are not in the mood for food, but you know that you need to eat in order to support your recover, you do it anyway.
8. You pay attention to relevant health information, focusing on adding healthy foods you may be missing in your diet.
9. You purposefully practice healhty self-soothing skills instead of using food to manage your emtions.
10. You don't feel comfortabl "going off" your structured plan.
Phase Two: Internal Cues
intuitive eaters march to their inner hunger signals, and eat whatever they choose without experiencing guilt or an ethical dilemma
She ate to give herlse a sense of control = need to broke the damaging food rules.
Three core features of intuitive eating include
1) eating for physical (rather than emotional) reasons;
2) relying on internal hunger and satiety cues, and
3) giving yourself unconditional permission to eat.
So what is "healthy" is really relative and is depndent on the needs of the indivual at that time. Increasing the energy density of your diet is critical to healing.
1. Eating-disordered behaviors don't really come to mind. They aren't an option. It's easy
2. You eat based on internal rather than external cues, noticing subtle feelings of hunger rather than waiting to eat until you are famished and stopped only when you are completely stuffed. yet, you are flexible.
3. Food is neutral. Certain items are not labeled as "good" or "bad", and there is nothing you forbid yourself to eat.
4. You no longer base when and how much you eat on Ed's rules.
5. You spontaneously try new foods and diverse eating experiences. Dining out with others and attending social event is enjoyable.
6. You eat according to your body's needs, creating a flexible structure that helps you stay strong and healthy. You eat what you want and when you crave it - in balance.
7. If you are not in the mood for a particular type of food, you don't force yourself to eat it. Instead, you choose something that sounds satisfying to you.
8. You pay some attention to nutrition and take into account your relevant health information, but you don't let this become rigid and interfere with balanced eating.
9. Eating is enjoyable abut is not used as a coping mechanism for negative emotions.
10. you occasionally eat a little more or less than usual in response to social factors or promixity to food, and you don't beat yourself up about this.
Food rules give people a false sense of security and control .
Compulsive exercies: five key signs
weight-control exercise: your exercise specifically to torch the calories you just ate (a form of purging), these canb e red flags.
lack of exercise enjoyment
Intuitive exercies: paying attention to and respecting your body sensations and energy levels - sometimes your body wants to ride a bike, and sometimes it craves lying on the couch. It means picking an exercise activity because you enjoy it, not because it burns the most calories.
"Find a way to move that moves you."
Yet we live in a world where so many people, including gym teachers, coaches, fitness instructors, and even health care professionals, promote compulsivity when it comes to moving our bodies. It takes knowledge and awareness to combat these messages.
- Your exercies routine is flexible. You do a variety of activities that are driven by how your body feels, not by rules.
- the "why" behind exercise is not entirely about controlling your weight. you exerciese for a variety of reasons, including having fun, socializing, and mantaining good health.
- missing an exercise opportunity does not influence your mood in a negative way.
- exercise is not a chore. When you are active, you select activities that you enjoy.
- you want to. there is no "have to" in regard to when and how much you exercise.
- you account for unstructured or "lifestyle" physcial activity when planning structured exerciese.
- you eat enough food to adequately fuel your level of physical activity.
Change does start with a decision to move in a different direction.
previous studies required just weight gain and mentrual recovery to declare anorexia treatment successful, recent studies have used more rigorous definitions of recovery that also require abstinence from eating-disordered behaviors and normalization of attitudes toward food and weight.
Just standing back up is a triumph, but the next step is figuring out what knocked you down in the first place. When you've identified your triggers, start brainstorming ways to handle each of them in a healthy way.
"Being recovered is when a person can accept his or her natural body size and shape and no longer has a self-destructive relationship with food or exercise. When you are recovered, food and weight take a proper perspective in your life, and what you wight is not more important than who you are; in fact, actual numbers are of little or no importance at all. When recovered, you will no compromise your health or betray your soul to look a certain way, wear a certain size, or reach a certain number on a scale. When you are recovered, you do not use eating disorder behaviors to deal with, distract from or cope with other problems. " - Carolyn Costin
Do's and Don'ts of Supporting a Loved One:
1. Blame yourself for your loved one's eating problem.
2. Simply ignore the eating problem and hope it goes away on its own
3. Be Hostile, critical, or bullying; this will ony give your loved one opportunities to practice arguments for not changing
4. Collude with the eating disorder (such as preparing "diet" meals or taking over responsibilities for your loved one, which will only reinforce the illness)
5. Try to talk your loved one out of eating disorder beliefs by using logic, or beat yourself up for not completely understanding his or her struggle.
6. Provide constant reassurance around food and weight (for example, yes, it's okay to eat that much, "no, you aren't fat"); this is a battle you cannot win
7. Forget about your own self-care; you need to care for yourself in order to retain the calmness and compassion necessary to care for your loved one
1. Educate yourself about eating disorders, appreciate that the symptoms are not a product of willfulness
2. Express your concern and ask your loved one how you can be helpful.
3. Be warm, firm, and direct; ask your loved one if he or she has his or her own reasons for wanting to change
4. Encourage your loved one to seek professional help if needed, and attend sessions if invited by your loved one's clinician
5. Let your loved one know that you believe that he or she feels fat or is worried about having eaten too much, but that you yourself do not agree.
6. Gently let your loved one know that it is unhelpful to get into arguments about weight or shape; then try changing the subject instead
7. Get support for yourself, including professional help, if necessary; model healthy eating and self-esteem by avoiding unhealthy dieting and fat talk.
WE all have a list of ways that we cope with life. To fully recover, Ed's name has to be taken off of that list completely. In the beginning, moving Ed's name to the bottom of the list is a great feat. But in the end, his name can't be scribbled in anywhere. Full freedom means that Ed is not an option. Period.
common triggers for relapse:
- events similar to those that first triggered the eating disorder (others' comments about weight/shape, life transitions such as moving or graduating)
- unintentional weight gain or loss
- events that increase focus on weight and shape (beach vacations or weddings)
-feeling like you have "failed" in another key life domain
- negative mood(anxiety, depression, anger, frustration, or shame)
the early warning sighns: thoughts? feelings? behaviors? (weighing oneself frequently, elminating specific food groups)
try to write your feelings in your journal, distract yourself with a fun task like knitting, try meditation ,deep breathing, Don't try to solve problems in unrelated life areas by changing your eating or weight. Such issues are part of life, no matter how thin or abstemious you are. experiement with setting a timer to delay for 10 minutes.
Lapses are a great learning opportunity. Regroup and think about how you will handle the same sitaution differently next time.
Embracing recovery to jumping out of an airplane and trusing that your parachute will open .
ED recovery involves an attentional shift away from a self-wroth based soley on weight, shape, eating, and their control and toward a sense of self that is founded in a broader collection of values and experiences. While the mechanisms of this progression from illness to wellness are difficult to describe, some women cite engagement in relationships - falling in love or having children, feeling connected with animals, and being valued at work - as experiences that impel this shift by giving their lives meanings.
given my visceral knowledge of the disorder, my optimism about recovery, my desire to have a more organized treatment world for those with whome I shared an experience, there was little else that held my attention like working in the ED field. This is not the right work if you feel triggered and unsafe. This is the right work for you if it gives you energy and makes you feel more whole.
barely recovered vs. fully recovered