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Adjusting to Summer in Eating Disorder Recovery

Woman on the Beach

The Sun is beaming down on us way more than what we have been used to, people are wearing lesser clothing, and we are starting to hear the phrase “bikini body” said way too much… Summertime is here.

Summer is an exciting time for many people, but the people in eating disorder recovery are not always feeling the same levels of excitement.

Here are some ways to help adjust both mentally and physically to the sunshine-filled season of Summer while in recovery from your eating disorder.

Shut Down The Diet Talk

Warmer weather means people will be wearing less clothing to remain comfortable outdoors. This time of year, diet talk seems to come up more and more everywhere you go. First off, what exactly is diet talk? Diet Talk is exactly what it sounds like. It is the conversation among others on restrictive dieting, working out, and nutritional adjustments made in someone’s life to change their body shape/size/weight. Diet talk can also be as subtle as someone saying that they are “so bad” for eating dessert last night or that they’re going to need to “work off all the calories” after a meal. When people are wearing lesser clothing, they tend to drop diet talk around A LOT. We often hear the phrase “Summer Body” come out a lot at this time of year, as people are concerned with feeling that they must look a certain way for others due to having to wear less clothing. The truth is that we already have our Summer bodies. We have our Summer bodies just as we do our Fall, Winter, and Spring bodies. There is absolutely nothing that changes in between the seasons besides how you dress to keep your body comfortable!

So, what do you do when small talk gets too “diet-y”?

Tune it out and simply change the subject.

For example, you’re at a cookout and a friend brings up the new diet that they started for the Summer. They are mentioning that they are doing this to look good in a bikini. Here’s what you can say: “I’d really like to talk about something new with you! I would love to hear what you have been up to these days! Have you done anything fun lately or gone on any trips that you can tell me about?” By doing this you’ve tuned out the diet talk and have switched the conversation over to a new focus on catching up with your friend. Or, if you’d like to be more direct, you could say, “I have struggled with body image issues before and I don’t feel comfortable discussing this. Can we talk about something else?” By being direct with how you feel about the conversation, you have made it clear to your friend that you will not be partaking in any sort of diet talk with them. It’s not rude to switch the subject or completely avoid it, you are doing this for your well-being. Always remember that diet talk belongs to our very broken diet culture, not to you.

 

Wear Clothing That You Feel Comfortable In

Your physical comfort is a priority! If you don’t want to wear a bikini to the pool or beach, you don’t need to! If you feel more comfortable in shorts and a tee-shirt, then wear that! Summertime might involve having to wear lesser clothing, but that doesn’t mean that you must stick to a certain dress code. Clothing should never make you feel constricted either. If something is too tight or the fabric just doesn’t feel right, opt out for something different to wear that you can move freely in! Comfort is always key!

 

Unfollow Social Media Accounts That Are Negatively Affecting Your Body Image

If you’re seeing posts on your feed that trigger negative thoughts about your body image, you can unfollow them to protect your mental health and well-being. Being exposed to content involving weight loss stories, fitness routines, or people in their bathing suits can trigger those in eating disorder recovery. Being envious can come naturally when taking a look at other people’s lifestyles. This feeling of envy can quickly become very destructive and damaging to your feelings of self-worth and how you view your body! If an account is making you anxious or questioning how you feel about yourself in a negative way, it’s time to hit “unfollow.” Your mental health will thank you in the end.

 

Secure A Trustworthy Support System

It is always best to have a strong support system of people that you can trust and be open with about your feelings and struggles while in eating disorder recovery. You can rely on your support system, whether it may be a friend, family member, or even your therapist to be there for you in times that feel stressful. Your support system of trustworthy allies can help you breathe through stressful situations, help you redirect your focus, and be there for you when you need them most. Whether they be the people you call on the phone to discuss your thoughts and emotions or be the people that you ask to attend an event with you so that they can assist you in engaging in conversation that isn’t revolving around diet talk, they will be there for you when you need someone to lean on for support when you need it.

 

If you or someone you know is struggling with an eating disorder this Summer or beyond, please reach out for help. 

Virginia’s Premier Day Treatment And Intensive Outpatient Treatment Centers

Prosperity Eating Disorders & Wellness Center specializes in the treatment of eating disorders while offering evidence-based, comprehensive, ethical, and individualized treatment to all ages, ethnicities, genders, and eating disorders. Our goal is to help sufferers find a full recovery by meeting their psychological, nutritional, emotional, and relational needs. We specialize in treating Anorexia, Bulimia, EDNOS, Orthorexia, and Binge Eating Disorder. With locations in Herndon and Norfolk, Prosperity is equipped to serve the needs of adolescents and adults throughout Virginia. 

Get started with Prosperity Eating Disorders & Wellness Center today!

The Truth: Suffering With an Eating Disorder During Thanksgiving

Using our coping skills while suffering with an eating disorder can feel more difficult during the holidays, especially during Thanksgiving. This is the holiday that we envision in our minds that revolves around a lot of food and a lot of mentally tough choices we feel we have to make involving what and how much we eat. Thanksgiving is not easy while suffering with an eating disorder. The coping skills that we use daily can feel so much harder when we know we have so many people sitting around us. We feel that everyone is watching our every move; what we eat, how much we eat, and what our bodies look like in our Thanksgiving dinner outfits. Getting seconds could feel so easy to anyone else, but when you’re suffering with an eating disorder, you have a back-and-forth battle with the thoughts in your head. These thoughts want you to believe that you’re going to need to intensively work out for hours just to burn off the single plate you had at diner. These thoughts tell you that instead of getting up for seconds, you need to calm it down with how much you’re eating. These thoughts tell you that everyone around you is observing how your body looks in the outfit you chose to wear, so you probably shouldn’t fill up anymore on dessert. 

These thoughts are mentally draining and they are cruel.

This is the ugly truth about suffering with an eating disorder during the day we are supposed to be relaxed and grateful. We should be enjoying this time with our family, friends and loved ones, but instead, we are battling with the demons of our disordered eating thoughts.

We ask that you be patient with us. We ask that you please not pressure us. This is difficult for us. We ask that you love us for who we are. We are struggling, and we fear judgement. We fear this day. 

If you’re speaking to us, please remind us that you support us. If we look like we are struggling, please help us take a little breather. A 5 minute break away from the dinner table can feel like a minor part of your day, but this break could actually be the highlight of our day, allowing us to disregard any of our negative thoughts. Bringing our thoughts back into the present can feel impossible sometimes, but with your assistance, we can feel that we belong again. Going around the table and asking everyone what they are thankful for helps us remember to be mindful and thankful for all that we have and get to experience in life. It may sound simple to anyone else, but to us, this fuels our positive thoughts and helps us take this day in stride. 

Allow us to get through this day at our own pace. We are so thankful for your support, even if it may feel unnoticeable to you when we are struggling. We are brave warriors battling through recovery every single day.

5 Effective Coping Skills for Recovery

5 Effective Coping Skills for Recovery

fortune teller

5 Effective Coping Skills to Assist Your Journey to Recovery

Recovery is a journey. Recovery takes time. Recovery is your journey that you live and control day to day. Throughout this time, life stressors that you may not be able to control come into play and you may feel as if they are acting as a halt in the direction you were headed throughout your recovery journey. Life stressors may include starting back up at school, starting a new job or leaving a current one, an increase in financial obligations, taking care of an elderly family member, moving to a new home, worrying about a touchy conversation you need to have with someone, or even relationship stress. Facing this stress, it feels quite easy to rely on disordered coping skills. However, these disordered coping skills can mentally and physically play a negative impact on recovery. With an eating disorder and partaking in disordered coping skills, one’s eating disorder symptoms could heighten. Practicing healthy coping skills with your eating disorder will aid to the longevity of your wellness and nourishment journey. 

 

Here are 5 effective and healthy coping skills to handle those stressful bumps in the road that life may present in your path while you are on the road to your recovery:

 

  1. Did someone say Self-Care? Make yourself your own priority! Wash your face, brush out your hair, put on a face mask, and hop in that bath tub! Light your favorite candle. Enjoy Mother-Earth and the sunshine she has to offer by taking a walk outside and enjoying some fresh air. Listen to the soothing sound of the rain hitting your windows and meditate for 10 minutes. Get cozy and read a new book. Tidy up your living space, rearrange your closet or organize your dresser. Cook yourself one of your favorite meals or bring out your favorite family relative’s cookie recipe! Allow yourself 7-8 hours of sleep, being well-rested will aid in avoiding triggers.

2. Start a new hobby or activity, or return to one you truly enjoyed in the past. Run to Michael’s, grab a canvas and paint something beautiful, get creative! Start a new DIY project for something that would look great in your home, or something you can give to someone as a gift! Inquire through social media or online for a local book club if you enjoy a great read with people that share the same passion as you. Gather friends and family for a once-a-week game night, such as bowling, roller skating. You could even form a kickball team! Find your passion!

3. Journal it out! Keep a journal handy to write about your day. Write about your daily thoughts, emotions, something encouraging someone said to you that day, three things that you are thankful for.

 4. Recognize the way that you speak to yourself. Whether it be about your body, the food that you eat, or your actions. Write down the negative thought, and for every negative thought, on a separate piece of paper (let’s say a sticky-note) write down three positive thoughts about yourself. Now, throw away that negative thought and remove it from your mind-space as it falls into the trash, crumbled up and left behind. Take that sticky note with your three positive thoughts about yourself and place that on your mirror. Leave it there! Look at yourself in the mirror and read these positive thoughts out loud. Remind yourself how awesome you are. Speak these thoughts into existence to yourself and they will become a part of you! Self doubt and self blame will not cure your eating disorder. Uplift yourself. 

5. Reach out and lean on the community you have built around yourself of friends, family, loved ones, and others going through their own road to recovery. Associate yourself with those that you can trust. These people can help carry you throughout your journey when times don’t feel as easy or fair as they should to you. Allow them and involve them in your healthy coping mechanisms. You will be able to rely on these people when you allow them in, giving them your trust and them giving you theirs!

 

 

Sources:

3 tips for coping with triggers in Eating disorder recovery. National Eating Disorders Association. (2018, February 21). https://www.nationaleatingdisorders.org/blog/3-tips-coping-triggers-eating-disorder-recovery. 

About eating disorders. Eating Disorder Foundation.org. (n.d.). https://eatingdisorderfoundation.org/learn-more/about-eating-disorders/coping/. 

To cope with stress, Try Learning Something new. Harvard Business Review. (2019, November 26). https://hbr.org/2018/09/to-cope-with-stress-try-learning-something-new. 

 

If only I had the time…..

If only I had the time…..

Let's Take Advantage

There are so many things that I would do if I only had the time. Guess what? We do!

We can use this time that we have right now to create positive change in our lives. How will you take advantage of being in quarantine. 

Here are a few of the things I came up with. 

1. Journal

2. Pay attention to our feelings

3. Spend time outdoors

4. Create structure in our lives.

5. Be rested

6. Meal Preparation

7. Read a good book

8. Start a new hobby 

9. Learn something new

10. Create a gentle yoga routine

11. Ask for support

12. Listen to inspiring podcasts

13. Take a deep breathe

14. Create a gratitude journal

15. Order a self-help workbook

16. Pray

 

 

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