Life without Anorexia

My motto is
'Dont let the sadness of your past & the fear of your future ruin the happiness of your present'

My life at the moment is completely different to how it once was. I spent 5 years sick with anorexia nervosia and depression as well as struggling with self harm and overexercising. I spent 2 years in different treatment centres.
And since 2012 i have been declared healthy from my eating disorder.

I have been blogging for 7 years, and my whole journey is written in my posts. I now represent healthy and happiness. I want to show anyone struggling that it is possible to recover, no matter how hard it may seem.

I now blog about recovery, my life, veganism and positivity!

If you have any questions leave them in the comment section as i am much quicker at answering there, otherwise you can always send an email: lifewithoutanorexia@hotmail.com

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Thursday, March 17, 2016

Binge eating recovery plan

Ok, so you just binge ate. Feeling pretty crappy now yeah? Sad? Angry? Disappointed? You are not alone. While it is important to address the reasons why we binge, I’ve written here a Binge Eating Recovery Plan on what I use to do when I use to binge and the things I did to help me not only recover after a binge, but to beat it.

1.       STOP! That’s right, you heard me. STOP! If you catch yourself early enough, put that food down and stop eating. Let’s not make a bad situation worse.
2.       Removed yourself to a calm environment. Basically get away from the food. This removes further temptation to continue binging.

3.       Calm yourself down. While-ever your worked up, no matter what sense you try and make of things everything will be muddled. Sit for a few moments, take some calming breaths and actively calm yourself down.

4.       Accept that you binged. We all have weaknesses and we are all human. Beating yourself up or self hating on yourself won’t make progress in beating the binge. You need to take ownership for your actions and accept your poor/impulsive choice.

5.       Learn from the mistake/impulse. Think about what triggered the binge to begin with. Maybe it was someone else’s comment or a memory. Maybe you say something that upset you. Whatever it was, you need to identify the trigger so you know to look out for it next time.

6.       Forgive yourself. I’d personally say this is the most important step. You need to forgive yourself for binging. You need to not punish yourself for this poor act but take the time to calmly recover.

7.       Keep a journal. After you’ve gone through the above process, make a little note in a notebook or journal (hell even start a password journal on here if it’s more convenient) and write down exactly what you were feeling before the binge, during and after. Write down what you think triggered you and keep a record of your progress in your journey to beat binge eating. When you have a day where you beat the binge, write it in. Then on bad days look back and see how well you’ve been doing. By writing it down you’ll be able to better identify your triggers and any trends to your Binge Eating Habits. Also by actually expelling your feelings, you’ll be less likely to eat them instead.

8.       Brush your teeth. Oddly enough I found during the worst of my binge eating, after brushing my teeth I only ever continued to binge eat once, because my teeth were all clean and the taste of the food was gone. An odd but very good tip to prevent further binging.

9.       Give yourself the time to recover. Spend half an hour doing something you enjoy to boost your mood back up. Have a bath, meditate, do some yoga, call a friend, spend some time with a loved one, read a book, paint a picture: do something you enjoy!

10.   Move forward. You need to leave the negative feelings behind and keep moving forward. Don’t hang on to the bad stuff because you’ll never have time to focus on the good!

Things to not do when trying to recover from a binge!

1.       Workout like a mad woman. Chances are you’ll burn yourself out and make yourself feel even worse if you don’t reach the level you might set for yourself (which if your upset will most likely be WAY too high up the bar and therefore when you fail make you feel worse). Take it light. A walk well spent that calms you down and gives you a light boost in endorphins is much better than slogging yourself to death in the gym and possibly hurting yourself.

2.       Don’t excessively restrict to compensate your binge!! This completely depends on the time of day, but don’t deny yourself food for the rest of the day if you binge at say, 10am. Doing this will actually double your chances of binging again as you’re starving your body! Just be sensible. Eat healthy and in smaller than normal portions. If its evening when you binge then by all means stop. But be responsible and care for your body. Not eating for 16 hours is not good for you!

3.       Don’t keep putting yourself down about the binge. You need to let go of the self hate and self loathing after a binge and move forward. No good will be gained from constantly telling yourself you’re a failure except to make you inevitably binge again. Instead of begrudging yourself for the past, try and be positive and learn from it.

Source

8 comments:

  1. What is the likelihood of developing another ED after recovering from anorexia? Is it quite common to develop another ED alongside recovery or does it happen afterwards?
    I must admit this possibility - if there is one - scares me. I don`t want to become sick again with something else.

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    1. dear Carol, i don't know any scientific answer to this, but from my own experience and from observing others... I really don't think you should worry about this. If you follow through the steps of AN recovery, and you deal with your own fears, and your own insecurities (non-food related as well as food-related), you will be fine. I've seen lots of people recover straightforwardly from AN, without getting anything else. I did develop BED but it was very much before I was better from anything else, and I think that's similar for other people too, based on what I've come across. I don't think I have either of those now, partly thanks to Izzy's blog and the help she provides. As you know, one does not just catch an ED: it comes from repeatedly using food to deal with non-food issues, till one is trapped. If you learn what the issues are, how to deal with them in non-food ways, and how to eat for your body, then ... it's all fine. It works best if there are other people involved, helping in some way - at least I always found that. And after an ED, one is often far more aware of the risks and far more stable in resisting them than someone who has never been through it. I know people relapse etc, but -- that is just going back to using food to deal with other things, isn't it? You don't have to go back, and you don't have to get sick with something else. X Don't let *that* fear get in the way of recovering from the sickness that you already suffer from! It's like all fears, they are built out of what "might" happen, which takes us away from what actually IS happening. Keep focused and (I think) it will all be fine :-) Wish you all the best. X

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    2. Like anon said above, if you work hard on a full and honest recovery, then the chance of developing a different issue is greatly reduced. However, if there are cracks or reservations in your recovery from AN, then the likelihood of substituting with another disorder skyrockets. It is extremely common for people with anorexia to switch to bulimia, binge eating, or even alcohol or drug abuse. Any disorder that follows the same thought processes can be substituted for another, so be aware of the risk. However, you can make a straightforward recovery if you are mindful, dedicated, willing, and honestly work toward changing the thoughts and behaviours that got you sick in the first place. My own recovery was very messy, and I substituted a LOT (from anorexia to bulimia to binging and back, then drinking, then shoplifting, self-harm, then drugs, etc). I wanted to stop the behaviours associated with my ED, but I did not solve the problem of my sick thinking (need for external validation, low self-esteem, anxiety, depression, perfectionism, black-and-white thinking, self-hatred, poor communication skills, etc), and so I merely ended up falling into other traps. It wasn't until I started really addressing the root causes and actively changing them that I began to find freedom and my self-destructive behaviour subsided. I now feel peace in my life and in my mind. Stick to it, the reward is INCREDIBLE!

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    3. I think that your answers - both anonymous are great, so i was hoping that you dont mind that i use them in a post? :) I know you're both anonymous but let me know if you dont want your answer to be in a post!

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    4. I'm the second anon, and I don't mind! I kind of figure that if we comment publicly on your blog, its fair game to use :)

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  2. Thank you for your quick reply and this post. It's so helpful.
    I struggle with the 'binge' label too. I know the previous night was as it was on junk and in karge quantities but this morning i would have previously classed as a 'binge' or eating too much. I basically picked at some mango and grapes whilst making my children's breakfast.. then had my breakfast and i just worry as i know it all adds up.. i used to count strictly and im now more lenient. I suppose i dont trust myself. Im too black and white, i either dont eat or eat too much! Its tricky as i dont feel hungry/full as normal yet.

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  3. Wow...I always find it funny when you post things right when I'm dealing with them. Yesterday I binged A LOT. Probably more than I ever have so thank you for this :) I needed it.

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  4. Izzy, I know you might find me really mean or a hater but I'm just trying to help. Or say what’s okay when blogging and what not. It's baffling me that you still steal others' content. Why not make a link love post every week or so because that's okay but copy + pasring complete posts from others is NOT.

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