My therapist, Kristy, and I have been working on some tools to help combat my recent relapse, and I think we've come up with some pretty good ones. For example, there is an app called RR Eating Disorder Management where you log your meals and feelings during the meals as well as mood, urges to binge and purge, and thoughts. It helps track trends that lead to various disordered behaviors, which can help prevent future situations. It is totally free on the Google Play store, if any of you want to check it out. Not sure about iPhone, but they probably have it as well.
Coping mechanisms are also listed and organize and you can program the app to prompt you with certain coping mechanisms when you have logged certain patterns. It can definitely get kinda annoying because your phone is ringing ALL THE TIME with the app asking you questions and making sure you've been eating your meals and prompting ideas if you haven't checked in in a while. It even links to your therapist and dietitian so they see what you log and the app tattles on you if it doesn't like how you're doing. But I guess sometimes we need to be pestered a little.
Also another idea. At nighttime, when I notoriously struggle SO HARD, I'm going to start doing a different sort of routine. I've researched a number of "beauty tricks", and at night I'll do some sort of DIY face mask, hair mask, teeth whitening, etc... and then settle in with a book and some tea before bedtime. Now, notably, I have NEVER been into the whole face mask thing. I mean, I don't even wear makeup. I roll out of bed, put my hair in a pony tail, and go about my day. But I think part of that is because I've never really thought I was pretty and so just took the approach of "I'm not pretty, so I'm just not even going to try, cuz then at least maybe I'm not pretty because I don't care." I don't know, just a thought.
So anyway, the idea is to spend some time taking care of yourself and pampering yourself. Loving yourself if you will. And not even doing the whole DIY face/hair/hand/skin/teeth/whatever masks to be "pretty", but to make sure your skin and hair are HEALTHY. Taking care of yourself, instead of spending nighttime hating yourself and engaging in disordered activities. Also it will help, along with the book and tea, to wind down before bed, have a routine, and maybe get to bed a little earlier.
Massages. Kristy says I NEED to get a massage (I've never done one before). But she says they can do wonders for anxiety and loving yourself, and for learning to be touched again (for people like me who have had bad boyfriend or sexual experiences, or for people who have been sexually abused). It's that whole idea of learning that it's ok to love yourself and take care of yourself. And the massage itself releases tension, which we ALL know we need to do a little more of. Casey says I have a gazillion knots in my back. Anytime he tries to give me a backrub, it hurts SO BAD!
Here's some good ideas from zenhabits.net: 12 Mindful Tools. Yoga and meditation are both things I am a total fan of, but this list also mentions some other skills, such as being ok with discomfort. We are ALL going to experience discomfort, it's simply going to happen. The key is learning to ride the wave and recognize that the discomfort is normal and it will pass.
If any of these ideas sound like they could be applicable in your life, try them! You never know what might click and really help you out in your recovery.
On a side note, I got my peer feedback back on the Endometriosis awareness talk I gave. LOTS of positive responses ranging from "My best friend struggles with this, thanks for bringing attention to such an important topic" to "I had no idea! I will definitely be more aware of this and do what I can to support endowarriors" to "You should do a Ted Talk" to "What a great presentation and powerful call to action at the end!" VERY pleased with the outcome =) Remember to hug an Endo Sister!
*Sigh* I think thats all I have for you guys this morning. Long post! Have a great Saturday guys! Do something today to love yourself!
those all sound like great ideas, especially the tea at night...just be sure not to drink caffeinated tea, although you probably don't need to worry about that all too much. the amount probably would have no effect on you ;) (don't hate me because i use bad grammar) take good care!
ReplyDeleteNo problem, my grammer's horrible too. And the "tea" i drink isnt really tea. I dont like tea, but i have these teabags filled with cinnamon and nutmeg and its really good! But yeah, youre right, it probably wouldnt affect me much, haha :)
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