Eating Disorder Articles

Jeanne Rust's Holiday Survival Guide

From the Sunflower Newsletter, December, 2006

Compulsive exercise may be no more than another way to purge. As with all other disordered eating behaviors, the apparent goal is to burn calories and lose weight, but ultimately the exercise provides a temporary sensation of power, control and/or self-respect.

If and when you're having a tough time during the holidays, begin by reading through this list. Check off the things that sound interesting to you. There are so many suggestions that you’ll feel better by the time you reach the end!

From something-fishy.org

• Use the ideas below — and your own ideas — to make a Coping Bank!
• Write in your journal.
• Listen to your favorite music.
• Watch a sunset.
• Color in a coloring book.
• Play an instrument.
• Tell one person how you feel.
• Teach a child to play a game.
• Pop or stomp on bubble-wrap.
• Have a water balloon fight.
• Paint a picture.
• Go to the pet store.
• Take a long hot bath.
• Go berry picking.
• Hug someone.
• Take a long drive.
• Pack up some clothes for charity.
• Go to a concert.
• Take a leisurely walk.
• Rent your favorite movie.
• Take a trip to the toy store.
• Go to a movie by yourself.
• Call an old friend.
• Fingerpaint or doodle.
• Build with blocks or Legos. Build a tower and knock it down.
• Wash your car with a friend.
• Pick dandelions.
• Have a snowball or water-gun fight.
• Play hopscotch.
• Paint a room.
• Read a book.
• Take a vacation.
• Take a nap.
• Count and roll loose change.
• Throw nerf balls, koosh balls or bean bags at a wall.
• Take a deep breath, count to 10.
• Call your therapist.
• Ask your therapist to make a tape with you that you can use during difficult times.
• Go to a favorite "safe" location (beach, park, woods, playground, etc.).
• Think of advice you'd give someone else... and take it!.
• Say something good about yourself.
• Use self-affirmation tapes and books ... and make your own affirmations (use notebooks, index cards, tapes, post-it notes or a journal).
• Meditate or use relaxation techniques.
• Call a hotline.
• Have a pillow fight or punch a pillow.
• Garden, clean house, mow the lawn or shovel snow.
• Play your favorite childhood game.
• Spend time with a sibling.
• Hold and/or tell your favorite stuffed animal or doll your feelings.
• Find an ICQ, AOL or e-mail pal, or join a chat room for support.
• Stay in touch with others through contact — don't isolate yourself.
• Remind yourself that, "I'm going to be okay" and "I'm not crazy." This is a normal part of the recovery process.
• Plant your feet firmly on the ground and rub your head to force yourself into your body.
• Count up 1 to 10, then down from 10 to 1.
• Describe out loud the things you see and smell.
• Touch the wall, the floor and objects close to you.
• Call someone on the phone.
• Walk around, watch your own feet — listen to the sound.
• Breathe deeply, and listen to your breathing.
• Listen to music and count the beats.
• Don't be afraid to ask for help.
• Hug someone safe.
• Hold someone's hand (someone safe).
• Tear up paper, throw ice, chew ice chips.
• Visualize the memory as an object and put it "away" (for example, the memory is a blue rubber ball and you put it in a toybox).
• Focus on details — leaves on trees, blades of grass, fibers in carpet.
• Fight the voices — change the negatives to positives.
• Gently wash your face, hands or hair.
• Rock in a rocking chair.
• Touch a familiar object that you carry with you (keys, a necklace) or listen to your watch ticking.
• Hold and pet your cat or dog.
• Make a list of things to do or a shopping list.
• Write down who and where you are.
• Say what you feel out loud, even if you have to yell or cry!
• Change your environment. Walk out of the room, touch something different or change the sounds around you (put on music, turn on the TV, etc.).
• Eat something different and "safe".
• Smell something different (perfume, flowers, food, grass, etc.).
• Visualize a stop sign.
• Dance to music.
• Say out loud, "I am here right now". Assure yourself that this is a normal process for you.
• Identify your triggers (things that make you feel badly or provoke bad memories or flashbacks).

Blessings and light to each and every one of you!

Mirasol's teen exercise program includes, "Flight into Aerial," combining dance with low-flying single point trapeze. In addition to learning aerial skills, clients work on building spatial awareness, trust and cooperation.