Hiding your hurt only intensifies it. Problems grow in the dark and only become bigger and bigger. But when exposed to the light of truth, they shrink. You are only as sick as your secrets. So take off your mask, stop pretending you’re perfect and walk into freedom.
Rick Warren (via onlinecounsellingcollege)
Cheat Sheet for Self-Care
Find hobbies
Get enough sleep
Pamper yourself
Follow your meal plan
Move moderately
Maintain social support
Keep your mind sharp
Have the right attitude
Process your emotions
Mental Grounding
Say a safety statement (i.e., "I am safe right now")
Remember the words to a favorite song
Imagine a safe place
Describe an everyday activity in great detail
Use humor
Count to 10 or say the alphabet
Repeat a favorite saying
Picture people that you care about
Say a coping statement (i.e., "This feeling will pass")
Physical Grounding
Run cool or warm water over your hands.
Grab tightly onto your chair as hard as you can.
Touch various objects around you and compare sensations.
Dig your heels into the floor.
Stretch your arms and legs; roll your head gently.
Carry a grounding object in your pocket.
Jump up and down.
Notice your body's sensations.
Clench and release your fists.
Walk slowly, noticing each footstep.
Hold ice or a frozen orange (this will hurt!).
Focus on your breathing.
Your ED's tactics:
Convincing you that you're fine or "not that sick"
Basing worth and value on eating and weight
Feeling superior to others because of your eating and/or weight
Black-and-white thinking
Isolating you from people who can help
Telling you that nothing is good enough
Getting you to lie
Rationalizing your disordered actions
Using comparisons to other people
Avoiding other issues by using ED behaviors
Using stressful situations / change to trap you
Capitalizing on perceived rejection
Setting unreachable expectations
Taking advantage of unstructured alone time
Ways to fight your ED:
Interrupt the cycle of behaviors
See something else as more important than food/weight
Focus on your future and your goals
Visualize your ED as a person
Argue with the ED voice
Weigh pros and cons of your actions
Use coping skills and distractions
Structure your time
Reach out to others
Be honest with yourself and others
Look at the long-term cost of your ED


Behind every filtered photo of shoulder bones like angel wings, behind “strength” in skipped meals and nine-mile runs and nights spent fingers glued to the fridge handle knees to the bathroom floor, behind every piece of food hidden in pants pockets or stuffed down the shower drain, every nonfat low-carb “I will fight but maybe when it’s easier tomorrow,” there is a soul born to expand that you are shrinking, slowly.

Behind the growing swell of your growling stomach, there is a hell of a lot of tear-filled pain, but there is a hell of a lot more hope in healing.

Pick up the fork and fight or stab yourself and surrender, but know that behind every non-action there is an only-intensifying reaction.

This is your choice.

Make the right one.

back to top