Post
by angelic212 » Tue May 23, 2006 3:17 am
motivations for recovery
Coping Catalog -- Make a tiny book of coping strategies and
motivations to keep you on track toward recovery -- use index cards,
crayons, markers, colored pencils, stickers, etc. List the following
on your card:Title (i.e. a trigger such as binging, purging,
restricting, laxatives, eating out, obsessing, etc.); Reasons NOT to
engage in the behavior, coping strategies and alternative activities
and affirmations. Other cards you can include: emergency card with
phone numbers of support people; How my Eating Disorder has hurt me;
Things I am proud of about myself; Things I could do without my Eating
Disorder; and/or poems, extra quotes, affirmations, pictures, etc.
Make it YOURS!
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I Love Me Cards -- Make your own personal deck of cards that also have
positive affirmations written on them -- you can use index cards and
cut them in half to make them smaller... they also come in all kinds
of wonderful colors now! Decorate them with stickers, drawings,
doodles or anything you like and keep them in a special place. Each
day when you wake up, close your eyes and pick three or four to carry
around with you for the day (in your pocket, purse, knapsack, wallet,
etc.) so when you feel like you are having a rough time or a stressful
moment you can pull them out as a way to remind yourself I am worth
it.
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Varying Your Routine -- Try making small changes in your daily
routine... doing this helps you to be aware of your surroundings at
all times (rather than just "going through the motions"). Some
examples are: brushing your teeth with the opposite hand or in a
different bathroom, putting your pants on before your socks if you
normally put your socks on first, driving to work/school a new way,
shopping at a different market each time you go -- be creative...
think about your routine and how you can change it!
Safe Things -- Pick an item or a special smell that is safe to you --
for example, if you had a grandmother who wore a certain kind of
perfume, or a special necklace someone gave you -- and care it around
with you. When things feel stressful use the smell or item to help
keep you grounded.
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Think About Emotional Eating -- When you are feeling the urge to
binge, purge or restrict think about what you are feeling. Write down
the emotions and thoughts that are going through your mind... then
write down what you are considering doing as a way to cope (binging,
purging, restricting) and why. Now come up with more positive ways to
cope with the moment and write them down... Just by doing this
exercise you have already started to cope with your emotions and will
have positive ideas for next time!
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Dear Eating Disorder -- Write a letter to your Eating Disorder... you
can call it "Eating Disorder" or you can give it a name. Include in
the letter all the things you HATE about it and what it is keeping you
from doing in your life. Tell it all the positive things you think
you'd be without it there inhibiting you. Yell at it for what it has
done to you physically... and tell it why you want it to be out of
your life forever. Now get ready to "mail" it -- fold or crumple it
up, rip it up if you want to, burn it or destroy it in some unique
fashion! This is an exercise you can do more than once and a great way
to release anger and frustration over how hard recovery can be at
times!
Dear Me -- Go out and treat yourself to some nice stationary, or make
your own stationary with crayons, markers, stickers, colorful paper,
etc. Write a nice letter to yourself -- include why you think you're a
good person, your goals and dreams for the future and what you want to
do, and the things about your personality that you like. Thank
yourself for being alive! You can also include reminders as to why you
want to recover or the ways you feel you'll be free without the Eating
Disorder. Put it in an envelope, addressed to yourself and mail it!
When you receive it in a few days treat it as though it is a letter
from someone very special (because it is!) -- open it and read it in a
quiet place when you are alone, or save it to read when things feel
tough. You can do this as many time as you like... not only is the
letter writing process a coping idea, but receiving it again and
reading it a few days later helps keep you feeling good about
yourself!
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You Time -- Schedule time that is you time... this is time you spend
doing something positive YOU like to do... if you have a hard time at
first finding things to spend time doing check out the ways to cope
list for some ideas! You should start off with at least two hours a
week and work up from there.
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Happy Recovery Day -- Go out and buy little gifts for yourself --
candles, incense, bubble bath, small books, earrings, all kinds of
things you like (that range from $1 to $15 or $20) -- wrap them up in
wrapping paper and address them to yourself, then put them in a
special place. For each personal stride you make in your recovery
(like for example, if you went the day without purging, or followed a
healthy meal plan, etc.) award yourself one of the gifts! When you run
out, make sure to go and buy some more
(from the something fishy website forr eating disorders)