Helping Myself to Help Myself
Tips for Self-Management of Eating Disorder
Symptoms
Tannis Hugill MA, RCC, RDT, ADTR
As a therapist who works with people dealing with disordered
eating, an important part of my work with clients is to help them
discover ways to manage what seems like a flood of urges to binge,
compulsions to purge and fears of getting uncontrollably fat.
People suffering from disordered eating often feel out of control,
as if their symptoms have taken over their minds, their bodies,
their spirits. Part of the difficulty is that sometimes the symptoms
are felt to be an enemy, sometimes a friend. There can be a lot
of ambivalence towards giving in, or not, which contributes to
the struggle.
I teach that it is important to view eating disorder behaviors,
whatever they may be, as “behaviors,” actions that
have become habitual reactions to deal with the painful feelings
and experiences of life. They are patterns that have become coping
tools, serving a protective function. They are also actions that
create a cycle of destruction and pain on their own. Those that
seek treatment discover this and wish to find a way into true
health, peace and loving self-care. I believe that, in some way,
eating disorder symptoms are an effort to do this but were developed
when the individual just didn’t know any better.
Viewing symptoms in this way can lessen the shame and guilt
bound up with the patterns. Instead, they can be seen as signals,
alerting us to a need that is not being met. Unmet needs cause
difficult feelings. When these are numbed out by symptoms, the
needs and feelings remain unconscious. One feels continually unsatisfied,
empty, hungry - without knowing why.
Because I am a dance and drama therapist, I guide individuals
to use the strengths of their creativity and body awareness to
gain a friendly relationship to their experience of themselves
in their bodies. Our bodies are our homes, where all of our memories
and emotions live. They can be creative resources, through which
we access our strengths, and experience our world in pain - and
in pleasure.
I encourage clients to practice taking a few deep breaths, and
scan their bodies for information, noticing areas of comfort and
discomfort. Then, they can ask themselves what feelings, images,
thoughts, memories, and associations are connected with these.
When there is a thought or impulse to enact a symptom, they can
take a moment to slow the reaction down to discover what is going
on underneath to get some clues as to what they need. Even if,
after a while they decide to use their symptom, they will have
interrupted the cycle. This is a victory in itself, showing them
that they can make other choices.
They may discover that their symptom masks a need to be soothed,
to feel safe. I encourage clients to create lists of activities
that are pleasureful, calming, and easy to do. For some it may
be journalling or talking to a friend. For others it might be
going for a walk, cleaning the closet, renting a video, petting
the cat, taking a bath or shower.
Meditative activities that slow the body and the mind, such as
a daily sitting or walking meditation may be helpful to lower
chronic high anxiety which makes all other emotions harder to
tolerate.
I often suggest that clients maintain a daily journal of symptom
triggers listing the time, place activity, people and feelings
connected with the triggers on one side, and the helpful activity
used on the other. This can be a useful aid to learn what works
and what doesn’t, and helps gain assurance that they, and
not their symptoms, are managing their lives.
Recovering from disordered eating is a process of learning that
takes time. There are many rewards: gaining a self-knowledge based
in a connection to one’s deep strengths, and t rust that
eating disorder symptoms are not necessary for survival. No longer
impaired by the wounds underlying the complex of eating disorders,
life becomes an unfolding story in which love and acceptance of
self and can be shared with freedom.
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