Everyone over-eats, but how do people know if they're actually suffering from Binge Eating Disorder? Listen to my audio story to find out.
Music attributions: incompetech.com
December 10, 2015
November 26, 2015
Be thankful and not shameful on Thanksgiving
Come November, most people can hardly wait until the last Thursday of the month to celebrate Thanksgiving; a holiday typically celebrated by being thankful, getting together with friends and family, watching football and eating colossal amounts of food. For some, this may sound like a day in paradise, but for those dealing with an eating disorder, Thanksgiving and other holidays that are celebrated with large amounts of food, are a very triggering time, which often cause them to relapse.
If you or someone you know is feeling anxious about Thanksgiving or other holidays that may lead to symptom use, here are some ideas for how you can remind yourself to be thankful and not shameful on turkey day.
Don't skip breakfast. Just because you may eat more than normal later in the day, don't deprive your body of the nourishment it need to carry on throughout the day. Skipping breakfast will make you hungrier than usual, which will keep food on your mind throughout the day. Have breakfast with a family member or someone who knows what you're going through, and make a game-plan of how you're going to get through the day.
Make a list of everything you're thankful for. This may sound cheesy, but making a list of all the things you're thankful for will help you to remember what this holiday is all about. Plus, pulling your list out when you're struggling with food during the day will help refocus your mind to what's most important in your life.
Make your environment as comfortable as possible. I got out of treatment for my eating disorder about a month before Thanksgiving. Because I was still in a vulnerable state with my eating disorder, my family and I planned tactics in advance about how we could make the day as comfortable as possible for me. This included being a little selfish, which we all have the right to do. Before the day, my mom told all of my family members that I just wanted this to be a normal holiday, meaning I didn't want anyone bringing up my eating disorder or asking how I was doing. I also didn't want Grandma pushing seconds on me and continuing to ask me if I got enough to eat. By being upfront with people about what you need from them, they'll appreciate your honesty and it'll be easier for you to enjoy a Thanksgiving meal with your loved ones.
Catch up with friends and family members who you don't usually talk to. Aside from learning more about someone and taking interest in their life, by starting conversations with people you aren't close to, you'll be able to keep your mind off of meal time.
Eat buffet style. Keep all of the food in the kitchen while you and your family and friends sit around the dinner table. This way people can get up when they want more food, instead of passing all of the food around every time someone wants something. Having the food out of sight for you may also help calm any anxiety you may have.
Sit by someone you can confide in at the dinner table. You should go into the meal having a plan, but just in case something doesn't go as planned, sit by someone – maybe a parent, sibling or close friend – who knows you well enough that they know when you are having a hard time with your meal.
Go outside and take a walk to get some fresh air. When you need a break from all of the commotion inside the house, ask someone to go on a walk with you. This will also be a good opportunity for you to get your mind off of the food you ate and keep you from purging or using any other type of symptoms post-meal. Make sure this is just a leisure walk; don't use this as a way to burn off the calories you consumed earlier in the day.
Take some time to reflect on how far you've come. Give yourself some credit for how far you've come in your journey since last year, last month or maybe even just a week ago when you were skeptical about even coming to your family's Thanksgiving celebration. Being surrounded by the ones you love will be a good reminder of what this holiday is all about: being thankful, not feeling shameful for enjoying some of your favorite foods.
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| Photo from DESSART// https://www.flickr.com/photos/dessart/ |
If you or someone you know is feeling anxious about Thanksgiving or other holidays that may lead to symptom use, here are some ideas for how you can remind yourself to be thankful and not shameful on turkey day.
Don't skip breakfast. Just because you may eat more than normal later in the day, don't deprive your body of the nourishment it need to carry on throughout the day. Skipping breakfast will make you hungrier than usual, which will keep food on your mind throughout the day. Have breakfast with a family member or someone who knows what you're going through, and make a game-plan of how you're going to get through the day.
Make a list of everything you're thankful for. This may sound cheesy, but making a list of all the things you're thankful for will help you to remember what this holiday is all about. Plus, pulling your list out when you're struggling with food during the day will help refocus your mind to what's most important in your life.
Make your environment as comfortable as possible. I got out of treatment for my eating disorder about a month before Thanksgiving. Because I was still in a vulnerable state with my eating disorder, my family and I planned tactics in advance about how we could make the day as comfortable as possible for me. This included being a little selfish, which we all have the right to do. Before the day, my mom told all of my family members that I just wanted this to be a normal holiday, meaning I didn't want anyone bringing up my eating disorder or asking how I was doing. I also didn't want Grandma pushing seconds on me and continuing to ask me if I got enough to eat. By being upfront with people about what you need from them, they'll appreciate your honesty and it'll be easier for you to enjoy a Thanksgiving meal with your loved ones.
Catch up with friends and family members who you don't usually talk to. Aside from learning more about someone and taking interest in their life, by starting conversations with people you aren't close to, you'll be able to keep your mind off of meal time.
Eat buffet style. Keep all of the food in the kitchen while you and your family and friends sit around the dinner table. This way people can get up when they want more food, instead of passing all of the food around every time someone wants something. Having the food out of sight for you may also help calm any anxiety you may have.
Sit by someone you can confide in at the dinner table. You should go into the meal having a plan, but just in case something doesn't go as planned, sit by someone – maybe a parent, sibling or close friend – who knows you well enough that they know when you are having a hard time with your meal.
Go outside and take a walk to get some fresh air. When you need a break from all of the commotion inside the house, ask someone to go on a walk with you. This will also be a good opportunity for you to get your mind off of the food you ate and keep you from purging or using any other type of symptoms post-meal. Make sure this is just a leisure walk; don't use this as a way to burn off the calories you consumed earlier in the day.
Take some time to reflect on how far you've come. Give yourself some credit for how far you've come in your journey since last year, last month or maybe even just a week ago when you were skeptical about even coming to your family's Thanksgiving celebration. Being surrounded by the ones you love will be a good reminder of what this holiday is all about: being thankful, not feeling shameful for enjoying some of your favorite foods.
November 10, 2015
Tired of busy city streets, traffic and polluted air? Take a trip to the trails around Stone Arch Bridge, Hennepin Bridge, Heritage Trail, East and West River Parkway, the Greenway, Riverside Park or Prospect Park in Minneapolis. Forget about all of your responsibilities, breathe in the fresh air and take some time to enjoy the beautiful nature around you that often goes unnoticed.
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