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5 Effective Coping Skills for Recovery

5 Effective Coping Skills for Recovery

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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

 

 

Eating Disorder Resource

The Alliance for Eating Disorders recommends a simple acronym to help you cope during your loved one’s recovery journey:

 

C
  • You didn’t CAUSE it.
  • You can’t CONTROL it.
  • You can’t CURE it.
  • You can learn how NOT to CONTRIBUTE to it.
  • You need to learn how to COPE with it.
  • Take CARE of yourself.
P
  • Avoid PANIC. It prohibits clear thinking and calm reactions.
  • Recovery is a PROCESS. Two steps forward, one step back.
  • PROGRESS, not PERFECTION, is the goal. PATIENCE is critical.
R
  • RESPOND instead of REACT.
  • REMEMBER to listen.
  • REFLECT and REASON before you speak.
  • RECOVERY is a journey, a long ROAD that may include RELAPSE.
  • REACH out to others for love and support.

 

For more information about resources for loved ones, or to contact Prosperity for assistance, visit our website at www.prosperityedwell.com.

*Adapted from The Alliance for Eating Disorderswww.allianceforeatingdisorders.com

Suggested Reading

  • Life Without ED – Jenni Schafer
  • Healing Your Hungry Heart – Joanna Poppink
  • 8 Keys to Eating Disorder Recovery – Carolyn Costin, MA, MED, MFCC; Gewn Schubert
  • Eating by the Light of the Moon – Anita Johnson
  • 100 Questions and Answers About ED – Carolyn Costin, MA, MED, MFCC
  • Brave Girl Eating – Harriet Brown
  • Eating With Your Anorexic – Laura Collins
  • Father Hunger – Margo Maine, PhD
  • Parent’s Guide to Eating Disorders – Marcia Herrin, EDD, MPH, RD & Nancy Matsumoto
  • Life Beyond Your Eating Disorder – Johanna S. Kandel

*Adapted from the Alliance for Eating Disorderswww.allianceforeatingdisorders.com

DBT Skills

 

                                                             

 DBT Skill for June: Improve the Moment

Some of the ways we can Improve The Moment Are:

  • Imagery
  • Meaning
  • Prayer
  • Relaxation
  • One thing at a time
  • Vacation
  • Encouragement

When practicing this skill, we are not trying to CHANGE the external circumstance, but rather trying to improve the moment to make it more tolerable (or even more enjoyable) for just this moment.

Here are some examples of putting the skills into action:

  • Imagery: Imagine very relaxing scenes…Imagine everything going well. Imagine coping well…
  • Meaning: Find or create some purpose, meaning, or value in the pain [that’s what I do with this blog, by the way!]. Focus on whatever positive aspects of a painful situation you can find…
  • Prayer: Open your heart to a supreme being, greater wisdom, God, or your own wise mind. Ask for Strength to bear the pain in the moment…
  • Relaxation: Try muscle relaxing and tensing each large muscle group…take a hot bath…breathe deeply; half smile; change facial expression…
  • One thing in the Moment: Focus your entire attention on what you are doing right now. Keep yourself in the very moment you are in; put your mind in the present
  • Take a Brief Vacation: Rent a motel room at the beach or in the woods for a day or two. Ask your roommate to bring you coffee in bed or make you dinner (offer to reciprocate)…Get a  magazine or newspaper at the grocery store, get in bed with chocolates, and read it…
  • Encouragement: Cheerlead yourself. Repeat over and over: ‘I can stand it,’ ‘It won’t last forever.’ ‘I will make it out of this,’ ‘I am doing the best I can do.'”

 

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