One Day At a Time....Developing New Healthy Habits

I remember when I first (begrudgingly) entered recovery, I thought that I would never be able to  break my habits and create healthy new habits.    With the help of my treatment team we divesed a system that worked for me.   I would love to share some of the habits I learned, in hopes of making your recovery from disordered eating possible.    I first found that my mindset was all wrong.   I was looking at the big picture, but with developing new habits, you have to take it, one day, one moment at a time.    Also, learn that being comfortable is not always good, and being uncomfortable is not always bad.

Developing new habits:

1. Establish a Routine:

• Meal Planning: Plan  meals and snacks ahead of time to ensure balanced nutrition and reduce anxiety around food.   Reminder:   this is only TEMPORARY.   As you continue your journey, and your body trusts you, this will no longer be required.

• Consistent Eating Schedule: Eating at regular intervals can help maintain stable blood sugar levels and prevent extreme hunger, which can trigger disordered eating behaviors.   I find that no matter what size body we encapsulate, restriction seems to be a common theme.    Unfortunately, at night, when things slow down, our minds begin processing and that is a time of vulnerability to act out on our negative habits.

1. Mindful Eating:

• Awareness: Eat slowly, savor each bite, and pay attention to hunger and fullness cues.  When I first entered treatment, I treated mealtime like a chore and would eat rapidly just to get it over with.   Now, I take time to enjoy what I eat. 

• Non-judgmental: Encourage a non-judgmental approach to eating, where no food is labeled as "good" or "bad".   In other words, return to your childhood roots when diet culture was not embedded in you.

1. Positive Self-Talk:

• Affirmations: Use positive affirmations to counter negative thoughts about food and body image.  Remind yourself of all that your body does.

• Gratitude Journal: Keeping a journal focused on positive aspects of their day and things they are grateful for can improve overall outlook and self-esteem.

1. Physical Activity:

• Enjoyable Activities: FInd physical activities you enjoy rather than focusing on exercise as a way to burn calories.   Mindful movement is very helpful to center yourself and appreciate your body.

• Body Respect: Promote movement that respects their body’s current state and limitations.   I remind myself that movement is a privilege and if I am injured or not medically stable, activity will do more harm than good.   I WILL get to a place where movement is helpful.

Getting Rid of Old Unhealthy Habits

1. Identify Triggers:

• Awareness: Identify situations, emotions, or thoughts that trigger unhealthy eating behaviors.  For me, boredom strikes cravings.    Stress and anxiety cause me to restrict.   Learn to identify the triggers and learn methods to approach these challenging times.

• Coping Strategies: Develop alternative coping strategies for these triggers, such as deep breathing, calling a friend, or engaging in a hobby.   For me, music is a “happy drug”.

1. Challenging Unhelpful Thoughts:

• Cognitive Restructuring: Challenge  and reframe unhelpful thoughts related to food, body image, and self-worth.   All foods fit in moderation.    It is not a sin to enjoy your food.

• Professional Help: Seek help from a therapist to work through deep-seated beliefs and thoughts.  You are not in this alone.

1. Support Systems:

• Community: Build a support system of friends, family, or support groups who understand and support your  recovery journey.  Be patient when they say “triggering” things and use it as an opportunity to educate and set a boundary (not that it is your job to educate on eating disorders).

• Professional Support: Regular check-ins with a therapist, nutritionist, or counselor specializing in eating disorders can provide ongoing support and guidance.

Tools for Developing New Healthy Habits

1. Habit Tracking:

• Apps: Use apps like Habitica and   Recovery Record to track progress and maintain motivation.

• Journals: Keep a journal to track eating habits, emotions, and triggers.

1. Mindfulness and Meditation:

• Apps: Apps  like Headspace, Calm, or Insight Timer for guided meditations and mindfulness exercises.
  

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• Breathing Exercises: My favorite is 4:7   I inhale for 4 and exhale for 7.   It calms me immediately.   To add intensity, put one hand on heart and one on abdomen (although, to be quite honest, I had a hard time with putting a hand on my abdomen in the beginning – oh, that damn eating disorder).

1. Creative Expression:

• Art Therapy: Engage in art therapy, journaling, or other forms of creative expression to process emotions and reduce stress.

• Hobbies: Find hobbies and activities that bring joy and fulfillment outside of food and body concerns.

Congratulations on starting your recovery journey.    It is the hardest and best thing I have ever done!