Tips for recovery

Tips For Recovery

Positive Things About Recovery

• More head-space for hopes and dreams

• Stopping the cycle of negative, shaming, depressing, sick thinking
• Getting lost in laughter
• Regaining trust
• Having eyes full of Life
• Finding an identity outside of food
• Enjoy food?? YES!!
• A social life? THAT TOO!!
• Discovering worth beyond the number on the scale
• Life less interrupted (without going to treatment and whatnot)
• Having a less judgmental head
• Better body temperature regulation
• Self love
• Self acceptance
• Physical activity for FUN
• The option to procreate
• Experience emotions, not just be numb
• More energy!
• More joy
• Family and friends aren’t that worried anymore
• In the morning, not dreading the day to come
• Freedom from the insidious monster (Ed)
• Physical strength, weariness diminished
• Negating the lies that are screaming when confronted by a mirror
• No more body comparisons
• So much less anxiety ( when further along in recovery )
• A mind for beautiful creative thinking, not calculating calories
• Glow-y skin
• To help others
• Enjoy Life
• Making goals
• Beating death
• Having pride for accomplishments (well deserved)
• Gratitude for little things
• Confidence
• Motivation
• Having Hope
• Genuine smiles
• Being able to inspire someone
• Saying NO when necessary and not feeling so guilty
• Things can actually be funny
• Progress not perfecktion
• Breaking problems into baby steps, more manageable, higher chances for success
• Being able to relax
• Eye contact
• Staying in the moment

To Improve Body Image: Courtesy of NEDA

• Put away your scale.
• Laugh it off.
• Dress to feel comfortable.
• Draw attention to parts of your body you are proud of.
• Walk proud.
• Put away your skinny clothes.
• Start the morning with good grooming.
• Recognize that your thinking about your body may be distorted.
• Realize you are not being singled out because you think you have gained weight.
• Be comfortable and familiar with your body.

To Cope with Eating

• Change the subject when other people talk about food, weight, or body size and shape.
• Set a routine – eat three well-balanced meals that are satisfying.
• Make menus for a day ahead of time and post them.
• Eat with people who do not bug you about eating.
• Make lunch your main meal.
• Have a back-up plan for eating if you can’t eat a meal.
• Develop a support system for times when eating has been a problem.
• Plan things to do at times when other people are snacking.
• Avoid alcohol. It is a set-up for a binge.
• Occupy yourself after a meal.
• Walk away from the table after meals.
• Plan healthy snacks.
• Eat healthy foods instead of junk foods.
• Make meals ahead of time.
• Plan meals a day ahead of time.
• Make a date to eat with someone.
• Set your meal times 4 to 5 hours apart.
• Don’t buy binge foods.
• Make a shopping list and stick to it.
• Eat before you go to a party (Do not go hungry).
• Set a time limit for eating.
• Make sure to enjoy more about your meal than just the food.
• Stay away from bathrooms after meals.
• Start the day with breakfast.
• Make decisions about eating and stick to them.
• If you have trouble knowing when you are hungry, plan to eat regularly.

To Control Urges to Binge

• Work on hobbies and handcrafts.
• Go for a walk.
• Watch a movie.
• Take a risk. Do something different.
• Talk to and pet animals.
• Don’t take extra money when you go out.
• Shop.
• Take a nap.
• Clean (for yourself, not for others).
• Give up childhood by looking at the past; pictures, scrap books, etc.).
• Talk with someone supportive.
• Avoid the kitchen when you walk in the door.
• Take a walk before coming into the house in the evening.
• Listen to music.
• Take a warm shower or bath.

To Deal with Feelings after a Binge

• Forgive yourself.
• Allow yourself to feel forgiven.
• Find something else to do.
• Get away from your eating place.
• Talk with someone else. You may or may not talk about your eating behaviors.
• Nurture yourself even if you don’t feel like it.
• Try self-talk. Say you do not look any different than you did a few minutes ago.
• Get yourself back on track with routine eating.

To Improve Your Self-Esteem

• Start the morning with self-care, grooming to feel your best.
• Acknowledge your feelings.
• Be creative (crafts, music, clothing, etc.).
• Look back on awards and achievements.
• Display a “brag wall.”
• Keep a scrapbook or photo album handy to review proud moments.
• Make a checklist of accomplishments.
• Learn something new.
• Become an expert at something and talk about it.
• Assert your opinion when you feel confident.
• Take a self-defense class.
• Allow yourself to feel angry.
• Ask for help and support.
• Allow yourself to be good enough, not perfect.
• Accept compliments without reservations.
• Take a self-awareness or assertiveness class.

To Tell Yourself You’re Okay

• Set short term goals one day at a time.
• Look at the positives of being away from your symptoms.
• Anticipate good times and how you might handle bad times.
• Forgive yourself.
• Keep a diary and write your good and bad feelings.
• Encourage yourself with self-pep talks.
• Tell yourself that you are normal.
• Tell yourself you need to eat to keep your energy level up.
• Review your strengths.
• Mark a calendar every day you keep symptoms in control and look back at your own improvement.
• Allow yourself quiet time.
• Get satisfaction from relationships rather than from food.
• Tell yourself your number one priority is your health.
• Remember the positives of not getting involved with symptoms.
• Make a transition from work to home with a quiet time.

To Nuture/Reward Yourself

• Shop for yourself.
• Take a bath.
• Set money aside for a goal.
• Vacation.
• Wear clothes that have special meaning for you.
• Wear perfume.
• Ask someone else to give you a foot or back massage.
• Get your hair or nails done.
• Listen to music you like.
• Snuggle.
• Have lunch with a friend-make the food secondary.
• Window shop.
• Buy yourself flowers.
• Call a friend.
• Read a novel.
• Pretend to be a child, then consciously return to being an adult.
• Go to a movie.
• Pat yourself on the back.
• Tell yourself you have done well.
• Allow yourself to vegetate.
• Buy new makeup.
• Steal time for yourself even if you are busy.

To Deal with Feeling Isolated

• Be a volunteer.
• Go someplace where you can be with people even if you do not want to talk.
• Call a supportive person.
• Join in a group game.
• Join an club.
• Make eye contact with people around you; smile and be open to others approaching you.
• Plan activities with friends or family.
• Read to someone else.
• Develop a hobby and go to specialty meetings.
• Join a choir or a band.

To Deal with Tension

• Accept your feelings as they are.
• Cry, scream, let it all out.
• Make yourself a “scream room” where you can be loud.
• Shout into a pillow.
• Designate a pillow as someone you are mad at and talk to it.
• Punch a pillow, your mattress.
• Be assertive about your rights.
• Avoid small upsets that accumulate to a big blow up.
• Exercise but remember that exercise can’t replace saying what is bothering you.
• Use humor.
• Learn to relax.
• Practice saying your feelings to a mirror or tape recorder.
• Keep a journal.
• Change the subject.

To Hold Your Own Assertively

• Expect and extend courtesy to and from everyone-even your family.
• Acknowledge the other person’s rights.
• Say what you want, but be willing to negotiate.
• Say what you need and insist on your rights.
• Assume you are on equal standing with everyone.
• Allow yourself time outs to feel mentally stronger.
• Keep good eye contact but do not stare.
• Keep yourself open to other people by looking around.
• Use your support system and ask for positive feedback.
• When things are not going well, do not assume it is all your fault.
• Clarify what is going on; ask other people.
• Accept your own feelings, choose if you want to act on them.
• Understand that you may not have a choice. You may have to disagree but go along. Let people know you disagree and then get on with it.