Managing an eating disorder is an ongoing project. This doesn't mean that someone has to struggle with the disorder forever. He will need to be aware of it, and over time its pull may weaken. The way that people manage their eating disorders over the long term is to deal with them on a daily basis. They practice taking the focus off weight: People in recovery from eating disorders are encouraged not to weigh themselves regularly. A focus on weight as an absolute number triggers a drive to diet. Each person has his or her own healthy weight.
They also need to still maintain enough focus on food that in the long term they develop patterns of healthy eating, designed for their unique bodies. Defined from a psychological standpoint, healthy eating must be based on freedom and flexibility. In recovery, healthy eating means eating over the whole range of foods and choosing freely, not rigidly about what's "safe." All of this may sound like simple common sense to someone without an eating disorder, but those who are breaking free from these illnesses find it useful to employ behavior tools daily to develop and maintain balanced eating patterns.
Those with anorexia need to get help with designing a meal plan that provides all the nutrition their bodies need for health and growth. Thirty to 60 minutes of exercise or physical activity three to five days a week is healthy; more than may be too much if you have an eating disorder. Check with your physician to approve your meal plans and exercise schedule before you begin. Ask your physician and a responsible adult you trust for an honest, objective opinion of your weight. Let them keep an eye on you, and if they say you are "normal" or too thin, believe them. When the old fears return and you start to "feel fat," ask yourself what you are really afraid of. Then take steps to deal with the threat if it is real, or dismiss it if it is not real.
Those with bulimia and binge-eating disorder can benefit by following a healthy meal plan, one that manages weight and reduces risks of medical problems. This meal plan should meet nutritional needs and be flexible enough to include reasonable amounts of fun foods.
HALT is an acronym used by addiction-recovery specialists to remind those in recovery not to let themselves get too Hungry, too Angry, too Lonely, or too Tired, as these feelings can trigger relapse. These tips are just as helpful for those in recovery from eating disorders. Don't let yourself get pulled in too many directions by too many people, too many demands, and too many responsibilities. All these states are powerful binge triggers.
Watch for them, and when they first appear, deal with them in a healthy manner instead of letting the tension build until bingeing and purging become the only release you can imagine. Instead of getting bored or overwhelmed, try to stay in balance: Stay comfortably busy and avoid unstructured time, which can lead to binge temptations. Make sure you get enough sleep; at least seven hours every night. Keep in touch! Make sure that you spend time with friends and loved ones - in person is best; phone and e-mail can substitute, but only once in a while. Enjoy being with people you love and those who love you. Every day do something fun, something relaxing, something energizing. All of these simple-sounding activities can keep you emotionally "full" and reduce the need to fill yourself with food.
Take control of your life. Make choices thoughtfully and deliberately. Make your living situation comfortable. Make yourself comfortable, too, by monitoring your "self-talk." When you find yourself falling into negative thoughts about yourself, your appearance, your abilities, and your accomplishments, switch to a positive inventory. Keep in touch with yourself. It may have taken some time and effort to become aware of your feelings and not use food to hide from them, so try to keep tabs on how you feel. When you're "off," get in touch with a friend or turn to a favorite activity.
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Note: This article was sent to us by: Cherilyn Hunst at 09302010
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