101 Tips for Recovering from Eating Disorders: A Pocket Book of Wisdom
34
101 Tips for Recovering from Eating Disorders: A Pocket Book of Wisdom
34Paperback
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Overview
If you're recovering from an Eating Disorder (E.D.) it's important to take one day at a time. Let 101 Tips for Recovering from Eating Disorders be your companion in healing and you'll be reminded of the strength and wisdom that's already inside you. This book will help you celebrate the good days and develop solid coping strategies for the bad times. Most importantly, this book will remind that you're not alone and recovery is possible. Acclaim for 101 Tips for Recovering from Eating Disorders: A Pocket Book of Wisdom "If you struggle with food or body image, 101 Tips for Recovering from Eating Disorders needs to be on your coffee table or nightstand. Amy Barth's bite-sized nuggets of wisdom and inspiration will help to pick you up on rough days, give you much-needed hope everyday, and keep you moving along the journey to freedom." --Jenni Schaefer, author of Life Without Ed: How One Woman Declared Independence from Her Eating Disorder "101 Tips for Recovering from Eating Disorders is a heartfelt and helpful tool for anybody who is trying to recover from an eating disorder. It is one of those books you can take with you as your companion knowing that when times are tough, you can draw strength from reading its tips." --Irene Celcer, MA, LCSW "Amy Barth graciously shares her own heart-filled knowledge and insider secrets to creating a rich and satisfying life. Barth's words, culled from years of experience, make this book not only indispensible, but also a roadmap to success. " --Dr. Annette Colby, author of Body Redesign: Goal Setting Secrets for a Thinner, Happier You About the author Amy Barth is a thriver possessing a passion for girls and women who need to be set free in their mind and their hearts. Her background is in social work and she founded Safe Girls Strong Girls in 2005--an organization committed to breaking the silence of childhood sexual abuse and giving girls their voices back. Camp CADI is the only camp of its kind where girls can heal and just be girls again. She is the author of several books including Annabelle's Secret and 101 Tips For Survivors of Sexual Abuse: A Pocket Book of Wisdom. For more information, visit www.AmyJBarth.com From Loving Healing Press, www.LovingHealing.com Self-Help: Eating Disorders - General
Product Details
| ISBN-13: | 9781615990016 |
|---|---|
| Publisher: | Loving Healing Press |
| Publication date: | 09/01/2009 |
| Pages: | 34 |
| Product dimensions: | 5.50(w) x 8.50(h) x 0.09(d) |
Read an Excerpt
CHAPTER 1
~ 101 Tips ~
What an eating disorder is and is not
1. Eating disorders are a serious psychological illness that combine social and biological factors.
2. Eating disorders are a symptom of an underlying issue.
3. Eating disorders are insidious.
4. Eating disorders are self-destructive.
5. Eating disorders can kill you.
6. Eating disorders are not about food.
Food
7. You deserve to eat, it's a basic need.
8. Every body needs nourishment.
9. There are no bad foods, you can eat everything in moderation.
10. Eat when you are hungry and stop when you are satisfied.
11. Don't use food to cope with your feelings, that includes: starving, overeating, binging and purging, chewing and spitting, or taking laxatives.
Voices in your head
12. You will have intrusive thoughts and you will have to fight the voice in your head.
13. It is hard to quiet the thoughts in your head on your own.
14. Don't give power to the voice in your head, don't engage in eating disordered behavior.
15. Fight the voice in your head that tells you to binge and purge, starve, take laxatives, or exercise obsessively.
16. Ignore the voice in your head that tells you that you have to be perfect.
17. Ignore the voice that tells you, you are a failure (that voice is wrong)
Getting Professional Help
18. Eating disorders usually require professional help (Very few people can do it alone).
19. There is no shame in asking for help.
20. It is a sign of strength to ask for help when you need it. 21. Find a therapist you like (you have to click or it won't help).
22. Try different types of therapy: art, music, drama, movement, ropes, pet, equine, dolphin, photography, journaling, EFT ...
23. Join a support group (there are many out there).
24. Find a nutritionist that can help you make good decisions about food.
25. Recognize that when you are "in" your eating disorder, that you are not a good judge of how you look. (Believe what your helping professional is saying about that area of your life).
26. Be open to processing new ways to see things.
27. Be relentless in figuring out what the underlying issue is (trust your helping professional).
28. Allow people to take care of you.
Feelings - Accept all feelings
29. Feelings aren't right or wrong. They just are ...
30. It's OK to be angry, sad, scared, anxious, _________. (Fill in the blank)
31. It's OK to cry and it can be cleansing
32. You may have suicidal thoughts (if you feel this way, please talk to someone, call a hotline or go to your nearest emergency room).
Do not act on the thoughts!
33. Find healthy ways to cope with feelings: go for a walk, journal, call or e-mail a friend, write a letter, paint, draw, knit, write poetry or a story, collage, doodle, color, crochet, do a puzzle, laugh, meditate, breathe ... (add to this list!)
The Scale
34. Stop weighing yourself!
35. Remember as long as you are healthy, your weight does not matter, it is just a number on the scale.
36. Smash the scale!
37. Don't ever buy another scale.
Hunger
38. Ask yourself whether the sensation is Emotional or Physical.
39. Eat only when you are physically hungry.
40. Become aware of your body's signals.
Taking Care of Yourself
41. You deserve to be healthy and happy.
42. Take 10 deep cleansing breaths when you are having a rough moment.
43. Learn to soothe yourself.
44. Nurture yourself.
45. Have compassion for yourself.
46. Have patience with yourself.
47. Ask for what you need.
48. Connect with others.
49. Listen to your inner voice.
50. Adopt healthy coping mechanisms.
51. Speak up for yourself, your opinion counts.
52. Find ways to build your self esteem (make a list of all the things you are good at).
53. Post the list on your bathroom mirror, on the dash of your car, in your locker.
54. Find friends who accept you for who you are.
55. Don't hang around with people who judge other people by their weight, looks etc. (it's what is inside that counts).
56. Stop punishing yourself.
57. Remember you are not alone.
58. Nobody expects you to be perfect (there are no perfect people).
59. Do yoga and meditate.
60. Be yourself!
61. Don't compare yourself to anybody else. You are a wonderful and unique individual.
62. Read (there is a wealth of info out there.)
Love Your Body
63. Respect your body for what it does for you.
64. Your body is the vessel for your soul.
65. Write a love letter to your body and note all the things you love about your body.
66. Stop saying negative things about your body, ie: my stomach is too fat, my thighs are too big (you get the idea).
67. Do not compare yourself with models or other media images (They are airbrushed).
68. Start each day by looking in the mirror and saying something nice about your body(Do it until it becomes a habit).
69. Listen to what your body needs.
70. Live in your body, Love it, Respect it, Move it.
Recovery
71. You can fully recover.
72. Take it slow.
73. It will take time.
74. Have patience with yourself.
75. It takes strength to recover from an eating disorder.
76. Stay focused.
77. Be mindful.
78. It is very tough, but hang in there.
79. Set realistic expectations for yourself.
80. Be open to new experiences. 81. Fight to get better.
82. Recovery may be the hardest fight of your life.
83. You may lapse after a period of recovery and you will have to pick yourself up and start again.
84. Don't ever give up on yourself.
85. You have unlimited potential, you can fight this and you can win!
86. Volunteer with groups that are working to create awareness and prevent eating disorders.
87. Imagine how wonderful life would be if you were free of your eating disorder.
88. Wear a rubber band or a bracelet for every day you go without engaging in your eating disorder (when you get to 30 days, treat yourself to a manicure, a movie or anything that feels like a reward)
89. Do that for every month you get through without engaging in your eating disorder.
90. Fill a box with things you can do when you are having a rough time(a funny movie, crossword puzzles, crafts, phone numbers for friends). Please add to this list.
91. Believe in yourself and make it your mantra until you believe it, I will recover, I will recover ...
I know you will!
Positive Thoughts
92. You are loved.
93. You have value.
94. You matter.
95. You are special.
96. Be true to yourself.
97. Believe in yourself, you can do this.
98. There is hope.
99. Carpe Diem (Seize the day).
100. Life is a gift.
101. Remember, you can recover! Make it your mantra and say it everyday until you believe it: I will recover, I will recover ...
10 Things to do when having a rough time
• Take ten deep cleansing breaths
• Listen to a guided imagery CD
• Call, e-mail or write a letter to a friend
• Watch your favorite comedy
• Take a bubble bath
• Scream
• Dance
• Laugh
• Sing
• Make a list of what you are grateful for
Taking Care of Yourself (activities you can do)
1. Journal about what the voice of your eating disorder is saying to you.
2. Do a collage that represents your feelings.
3. Do a collage of your needs and then start voicing what you need to others.
3. Make a deck of cards or a collage of the strong people in your life that you can reach out to during difficult times.
4. Draw a picture of how you think you look and then ask somebody else to draw a picture of you. Compare the pictures.
5. Keep a gratitude journal.
6. Say one nice thing about yourself everyday and keep a running list.
7. Burn a CD of music you like.
8. It takes strength to recover from an eating disorder. What does strength mean to you? Try different forms of art to express strength.
9. Design a t-shirt about recovering from an eating disorder. Wear it during National Eating Disorder Awareness Week in February.
10. Express in as many ways as you can what recovery looks like to you.
11. Write your own book about tips for recovery ...
(Continues…)
Excerpted from "101 Tips for Recovering from Eating Disorders"
by .
Copyright © 2009 Amy Barth.
Excerpted by permission of Loving Healing Press, Inc..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Contents
Foreword iii
Preface v
Important Lessons I’ve Learned vii
How to Use this Book viii
101 Tips 1
10 Things to Do When Having a Rough Time 19
Taking Care of Yourself (activities you can do) 20
Bibliography / Suggested Reading 21
About the Author 22