Difference between revisions of "Cope if You Want to Become Anorexic"
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| − | Anorexia Nervosa is a serious eating disorder that can kill you. If you are trying to cope with the onset of anorexia, then seek help from a mental health professional such as a therapist. As you seek help, there are several things that you can do to cope with your feelings.<ref>http://www.helpguide.org/articles/eating-disorders/anorexia-nervosa.htm</ref> | + | Anorexia Nervosa is a serious eating disorder that can kill you. If you are trying to cope with the onset of anorexia, then seek help from a mental health professional such as a therapist. As you seek help, there are several things that you can do to cope with your feelings.<ref name="rf1">http://www.helpguide.org/articles/eating-disorders/anorexia-nervosa.htm</ref> |
[[Category:Emotional Health]] | [[Category:Emotional Health]] | ||
[[Category:Eating Disorders]] | [[Category:Eating Disorders]] | ||
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#*When you catch yourself judging other people’s bodies or comparing your body to theirs, force yourself to stop. Instead remind yourself you should accept others, no matter what their body type, and to accept yourself as you are. | #*When you catch yourself judging other people’s bodies or comparing your body to theirs, force yourself to stop. Instead remind yourself you should accept others, no matter what their body type, and to accept yourself as you are. | ||
#*Think about your friends and family. They come in all shapes and sizes and you love and care about them all. Your love for them does not have anything to do with their size and neither does their love for you. | #*Think about your friends and family. They come in all shapes and sizes and you love and care about them all. Your love for them does not have anything to do with their size and neither does their love for you. | ||
| − | #Steer clear of pro-anorexia websites and other unhealthy internet content. The internet can be an excellent source of accurate information, resources, and support for those with eating disorders. But it also contains unhealthy, damaging, and triggering content that can reinforce poor body image and drive unrealistic expectations. Avoid these unhealthy sources to help yourself cope with your feelings.<ref | + | #Steer clear of pro-anorexia websites and other unhealthy internet content. The internet can be an excellent source of accurate information, resources, and support for those with eating disorders. But it also contains unhealthy, damaging, and triggering content that can reinforce poor body image and drive unrealistic expectations. Avoid these unhealthy sources to help yourself cope with your feelings.<ref name="rf1" /><ref name="rf2">http://www.ncbi.nlm.nih.gov/pubmed/16809973</ref> |
#*Even your social media outlets may contribute to your feelings. You may want to reduce your exposure or avoid social media altogether for a while. | #*Even your social media outlets may contribute to your feelings. You may want to reduce your exposure or avoid social media altogether for a while. | ||
#*You may also want to avoid visiting fitness websites and applications because these can also be triggers for some people. | #*You may also want to avoid visiting fitness websites and applications because these can also be triggers for some people. | ||
| − | #Identify the things that are making you want to become anorexic. You may be tempted to become anorexic or engage in behaviors that lead to anorexia because of unhealthy images of body types, eating habits, and situations that promote extreme thinness. Learning what makes you want to become anorexic is essential to learning which situations you need to avoid.<ref | + | #Identify the things that are making you want to become anorexic. You may be tempted to become anorexic or engage in behaviors that lead to anorexia because of unhealthy images of body types, eating habits, and situations that promote extreme thinness. Learning what makes you want to become anorexic is essential to learning which situations you need to avoid.<ref name="rf1" /> Some questions that may help you figure out what is causing you to want to become anorexic include: |
| − | #*Do you have a group of friends who obsess over how many calories they consume? If so, these friends may be influencing you. Try to spend less time with them or ask them not to talk about calories so much.<ref | + | #*Do you have a group of friends who obsess over how many calories they consume? If so, these friends may be influencing you. Try to spend less time with them or ask them not to talk about calories so much.<ref name="rf1" /><ref name="rf3">http://www.ncbi.nlm.nih.gov/pubmed/21427455</ref> |
| − | #*Does a family member often make comments about your body or your weight? Or did they make comments to you while you were growing up? Comments like these and any bullying you experienced is important to identify and discuss with a counselor. You may also want to talk to them about it and explain how it makes/made you feel. You should also let another family member know about this so you have someone on your side.<ref | + | #*Does a family member often make comments about your body or your weight? Or did they make comments to you while you were growing up? Comments like these and any bullying you experienced is important to identify and discuss with a counselor. You may also want to talk to them about it and explain how it makes/made you feel. You should also let another family member know about this so you have someone on your side.<ref name="rf1" /> |
| − | #*Are you constantly reading fashion magazines or watching shows that focus on thinness? If so, take a break from these images for a while. Keep in mind that these images have been Photoshopped and these girls do ''not'' look like that in real life.<ref>http://www.ncbi.nlm.nih.gov/pubmed/21705288</ref> | + | #*Are you constantly reading fashion magazines or watching shows that focus on thinness? If so, take a break from these images for a while. Keep in mind that these images have been Photoshopped and these girls do ''not'' look like that in real life.<ref name="rf4">http://www.ncbi.nlm.nih.gov/pubmed/21705288</ref> |
| − | #Seek out friends with a healthy body image and diet. Your friends’ attitudes toward food and their bodies can impact your own eating habits and body image. Try to find people who have positive self-images and healthy attitudes toward food and weight and spend more time with them.<ref | + | #Seek out friends with a healthy body image and diet. Your friends’ attitudes toward food and their bodies can impact your own eating habits and body image. Try to find people who have positive self-images and healthy attitudes toward food and weight and spend more time with them.<ref name="rf3" /> |
#*Loved ones can also be helpful in reframing your attitudes about food and your body. If a loved one voices a concern that you are too thin or unhealthy-looking, then you should listen and take it seriously. | #*Loved ones can also be helpful in reframing your attitudes about food and your body. If a loved one voices a concern that you are too thin or unhealthy-looking, then you should listen and take it seriously. | ||
| − | #Try to avoid situations that trigger your urges. Try to limit your exposure to unhealthy situations, and think about how you can spend your newfound time. If you are involved in a hobby or exposed to an environment that is making your anorexic behaviors worse, then it might be time for a change.<ref | + | #Try to avoid situations that trigger your urges. Try to limit your exposure to unhealthy situations, and think about how you can spend your newfound time. If you are involved in a hobby or exposed to an environment that is making your anorexic behaviors worse, then it might be time for a change.<ref name="rf1" /> Choose to do something that is positive for you instead. |
| − | #*Consider stopping gymnastics, modelling or any hobby that focuses on your size.<ref>http://www.mayoclinic.org/diseases-conditions/anorexia/basics/causes/con-20033002</ref> | + | #*Consider stopping gymnastics, modelling or any hobby that focuses on your size.<ref name="rf5">http://www.mayoclinic.org/diseases-conditions/anorexia/basics/causes/con-20033002</ref> |
| − | #*Avoid weighing yourself or checking the mirror too much. Frequent weight checks and constant attention to your physical appearance can reinforce negative behavior patterns that many anorexic individuals share.<ref | + | #*Avoid weighing yourself or checking the mirror too much. Frequent weight checks and constant attention to your physical appearance can reinforce negative behavior patterns that many anorexic individuals share.<ref name="rf1" /> |
| − | #*Avoid friends who always talk about how much they weigh and compare themselves to others.<ref | + | #*Avoid friends who always talk about how much they weigh and compare themselves to others.<ref name="rf3" /> |
| − | #*Avoid websites, TV shows and other outlets that are portray unrealistic body types.<ref | + | #*Avoid websites, TV shows and other outlets that are portray unrealistic body types.<ref name="rf5" /> |
| − | #[[Relax|Relax]]. If you have anorexic tendencies, then you probably have a high level of cortisol, which is a stress hormone.<ref>http://www.helpguide.org/mental/anorexia_signs_symptoms_causes_treatment.htm</ref> When you are anorexic, you may be obsessed with being perfect, having control, or hiding insecurities. Being obsessed with these things causes significant amounts of stress. To help counteract stress, take some time to relax every day. | + | #[[Relax|Relax]]. If you have anorexic tendencies, then you probably have a high level of cortisol, which is a stress hormone.<ref name="rf6">http://www.helpguide.org/mental/anorexia_signs_symptoms_causes_treatment.htm</ref> When you are anorexic, you may be obsessed with being perfect, having control, or hiding insecurities. Being obsessed with these things causes significant amounts of stress. To help counteract stress, take some time to relax every day. |
#*Pamper yourself. Get a manicure and pedicure, go for a massage, or spend a spa night at home. | #*Pamper yourself. Get a manicure and pedicure, go for a massage, or spend a spa night at home. | ||
#*Try [[Do Yoga|yoga]] or [[Meditate|meditation]]. Both of these activities have shown to reduce stress. | #*Try [[Do Yoga|yoga]] or [[Meditate|meditation]]. Both of these activities have shown to reduce stress. | ||
===Changing Your Thinking=== | ===Changing Your Thinking=== | ||
| − | #Realize that "fat" is not a feeling. When you feel “fat,” you may be dealing with another emotion that you have associated with feeling fat. It's ''that'' emotion that you need to tune into.<ref>http://www.mayoclinic.org/diseases-conditions/anorexia/basics/definition/con-20033002</ref> | + | #Realize that "fat" is not a feeling. When you feel “fat,” you may be dealing with another emotion that you have associated with feeling fat. It's ''that'' emotion that you need to tune into.<ref name="rf7">http://www.mayoclinic.org/diseases-conditions/anorexia/basics/definition/con-20033002</ref> |
#*The next time you get that “fat feeling” for no good reason, take a step back. What emotions are you feeling? What situation made you feel this negative way? Who were you with? Try writing out your answers to these questions as often as possible to look for patterns. | #*The next time you get that “fat feeling” for no good reason, take a step back. What emotions are you feeling? What situation made you feel this negative way? Who were you with? Try writing out your answers to these questions as often as possible to look for patterns. | ||
| − | #*For example, you might notice this feeling whenever you spend time with a certain person or when you are having a bad day. Use this information to change your environment and see if that helps you feel better about yourself.<ref | + | #*For example, you might notice this feeling whenever you spend time with a certain person or when you are having a bad day. Use this information to change your environment and see if that helps you feel better about yourself.<ref name="rf1" /> |
| − | #Remember that no diet can control your emotions. Anorexia isn't just a severely restricted diet. It's an attempt to combat a larger problem. Following a strict diet may make you feel like you are more in control and this may give you a sense of accomplishment.<ref | + | #Remember that no diet can control your emotions. Anorexia isn't just a severely restricted diet. It's an attempt to combat a larger problem. Following a strict diet may make you feel like you are more in control and this may give you a sense of accomplishment.<ref name="rf1" /> But any happiness you feel by limiting your food intake is masking a deeper problem. |
#*Look for more constructive ways to gain control of your life. For example, you can cut back on stressful activities or responsibilities, work on managing your time in a more efficient way, and get help for things you don't understand. | #*Look for more constructive ways to gain control of your life. For example, you can cut back on stressful activities or responsibilities, work on managing your time in a more efficient way, and get help for things you don't understand. | ||
#*Try to find other ways to feel happy. Do things that make you happy such as engaging in your hobbies and spending time with friends. | #*Try to find other ways to feel happy. Do things that make you happy such as engaging in your hobbies and spending time with friends. | ||
#*Try to look in the mirror and give yourself a compliment every day. For example, you could look at yourself in the mirror and say something like, “Your hair looks really pretty today.” | #*Try to look in the mirror and give yourself a compliment every day. For example, you could look at yourself in the mirror and say something like, “Your hair looks really pretty today.” | ||
| − | #[[Think Positively|Challenge your negative thoughts]]. Get into the habit of replacing negative thoughts with a positive ones. Every time you notice that you are thinking something negative about yourself, try to turn it into something positive. For example, if you notice that you are having negative thoughts about the way that you look, think about something you are grateful for. This can be as simple as being grateful to be alive, having a place to call home, or being loved by your family and friends.<ref>http://www.helpguide.org/articles/eating-disorders/eating-disorder-treatment-and-recovery.htm</ref> | + | #[[Think Positively|Challenge your negative thoughts]]. Get into the habit of replacing negative thoughts with a positive ones. Every time you notice that you are thinking something negative about yourself, try to turn it into something positive. For example, if you notice that you are having negative thoughts about the way that you look, think about something you are grateful for. This can be as simple as being grateful to be alive, having a place to call home, or being loved by your family and friends.<ref name="rf8">http://www.helpguide.org/articles/eating-disorders/eating-disorder-treatment-and-recovery.htm</ref> |
#*You can also make a list of your good qualities. Include as many items as you can think of, such as your talents, skills, achievements, and your unique interests. | #*You can also make a list of your good qualities. Include as many items as you can think of, such as your talents, skills, achievements, and your unique interests. | ||
| − | #Be realistic about what anorexia will do to your body. Another way to get your mind off of wanting to become anorexic is to take a look at what happens to people who become anorexic. Between 5% and 20% of people with anorexia die.<ref name=web>http://www.webmd.com/mental-health/anorexia-nervosa/features/anorexia-body-neglected</ref> If you become significantly underweight, you may:<ref | + | #Be realistic about what anorexia will do to your body. Another way to get your mind off of wanting to become anorexic is to take a look at what happens to people who become anorexic. Between 5% and 20% of people with anorexia die.<ref name=web>http://www.webmd.com/mental-health/anorexia-nervosa/features/anorexia-body-neglected</ref> If you become significantly underweight, you may:<ref name="rf1" /><ref name="rf9"> https://www.nationaleatingdisorders.org/health-consequences-eating-disorders </ref> |
#*develop osteoporosis (brittle bones that break easily) | #*develop osteoporosis (brittle bones that break easily) | ||
#*be at risk of heart failure due to the damage caused to your heart by anorexia | #*be at risk of heart failure due to the damage caused to your heart by anorexia | ||
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#*develop bruises all over your body | #*develop bruises all over your body | ||
===Getting Help=== | ===Getting Help=== | ||
| − | #Seek help no matter what. Anorexia looks different for different people. You may restrict your calories, purge, or do both. No matter what your anorexia looks like, you will need to get help.<ref | + | #Seek help no matter what. Anorexia looks different for different people. You may restrict your calories, purge, or do both. No matter what your anorexia looks like, you will need to get help.<ref name="rf8" /> |
#*Even if you just find the idea of anorexia somewhat attractive, seek help now. A physician, psychologist or even a mentor can talk you through this. Anorexia isn't healthy or at all desirable. | #*Even if you just find the idea of anorexia somewhat attractive, seek help now. A physician, psychologist or even a mentor can talk you through this. Anorexia isn't healthy or at all desirable. | ||
| − | #*If you are suffering from anorexia, seek hospitalization or therapy. You'll get professional help to get over this and make it through.<ref | + | #*If you are suffering from anorexia, seek hospitalization or therapy. You'll get professional help to get over this and make it through.<ref name="rf1" /> |
| − | #Talk to a role model. Although you might be tempted to keep your attraction to anorexia or anorexic behavior secret, it is essential that you tell a trusted friend or family member, preferably someone older. Turn to someone in your personal circle who does not criticize his or her body and does not follow a strict diet. Sometimes an outside perspective can make all the difference.<ref | + | #Talk to a role model. Although you might be tempted to keep your attraction to anorexia or anorexic behavior secret, it is essential that you tell a trusted friend or family member, preferably someone older. Turn to someone in your personal circle who does not criticize his or her body and does not follow a strict diet. Sometimes an outside perspective can make all the difference.<ref name="rf8" /> |
| − | #*Discussing your concerns about your own body weight and self-image with a loved one can help you work toward improving your expectations for a healthy body and weight. This makes your battle less isolating and keeps you committed to making progress against anorexic tendencies.<ref | + | #*Discussing your concerns about your own body weight and self-image with a loved one can help you work toward improving your expectations for a healthy body and weight. This makes your battle less isolating and keeps you committed to making progress against anorexic tendencies.<ref name="rf1" /> |
| − | #[[Choose a Therapist|Discuss your concerns with a health professional]]. Request a physical or ask to discuss your weight and body image with a doctor or nurse practitioner. Inform him or her of your intense thoughts about restricting food intake and losing weight and ask for advice and help.<ref | + | #[[Choose a Therapist|Discuss your concerns with a health professional]]. Request a physical or ask to discuss your weight and body image with a doctor or nurse practitioner. Inform him or her of your intense thoughts about restricting food intake and losing weight and ask for advice and help.<ref name="rf8" /> |
| − | #*Select a practitioner who is committed to helping you avoid or beat anorexia. If your first attempt at finding a helpful practitioner fails, search for someone who will remain involved and help you develop a treatment plan.<ref>http://www.ncbi.nlm.nih.gov/pubmed/21714039</ref> | + | #*Select a practitioner who is committed to helping you avoid or beat anorexia. If your first attempt at finding a helpful practitioner fails, search for someone who will remain involved and help you develop a treatment plan.<ref name="rf10">http://www.ncbi.nlm.nih.gov/pubmed/21714039</ref> |
#*In some cases, dietitians may be excellent resources and may have more time to discuss your progress than regular physicians. | #*In some cases, dietitians may be excellent resources and may have more time to discuss your progress than regular physicians. | ||
#*Stick to your treatment plan and track your progress and discuss any deviations you may make from the treatment with your healthcare provider. | #*Stick to your treatment plan and track your progress and discuss any deviations you may make from the treatment with your healthcare provider. | ||
| − | #Ask about therapeutic methods to avoid behavior that leads to anorexia. If you have already begun eating habits that lead to anorexia, you may require vitamin and mineral supplementation or intravenous nutrition. Discuss counseling, support groups, exercise and anti-anxiety strategies, and proper meal planning with your healthcare provider.<ref | + | #Ask about therapeutic methods to avoid behavior that leads to anorexia. If you have already begun eating habits that lead to anorexia, you may require vitamin and mineral supplementation or intravenous nutrition. Discuss counseling, support groups, exercise and anti-anxiety strategies, and proper meal planning with your healthcare provider.<ref name="rf8" /> |
#*A mental health professional can be good for this, too. Not only will they be able to talk you through what you're going through now, but they can help you fight the reasons for the urges in the first place. They may also be able to prescribe medication. | #*A mental health professional can be good for this, too. Not only will they be able to talk you through what you're going through now, but they can help you fight the reasons for the urges in the first place. They may also be able to prescribe medication. | ||
#*Discuss an appropriate weight range for your age, sex, and height. Everyone is unique, but your healthcare provider can offer advice for a healthy and realistic weight range for someone with your characteristics. | #*Discuss an appropriate weight range for your age, sex, and height. Everyone is unique, but your healthcare provider can offer advice for a healthy and realistic weight range for someone with your characteristics. | ||
| − | #Create a structured plan to avoid anorexia and build a better body image. Your doctor or psychologist can help with this, too. Consider taking up [[Paint|art]], [[Keep a Journal|journaling]], yoga, meditation, nature photography, volunteering, or another daily activity to regularly commit to focusing less on food or losing weight and more on well-rounded health.<ref | + | #Create a structured plan to avoid anorexia and build a better body image. Your doctor or psychologist can help with this, too. Consider taking up [[Paint|art]], [[Keep a Journal|journaling]], yoga, meditation, nature photography, volunteering, or another daily activity to regularly commit to focusing less on food or losing weight and more on well-rounded health.<ref name="rf8" /> |
#*Try choosing a mantra that reinforces a healthy body image and realistic expectations based on your size and body type. Write this mantra in your journal and recite it to yourself every morning. For example, you may want to choose something like “Food nourishes my body and makes me strong.” | #*Try choosing a mantra that reinforces a healthy body image and realistic expectations based on your size and body type. Write this mantra in your journal and recite it to yourself every morning. For example, you may want to choose something like “Food nourishes my body and makes me strong.” | ||
| − | #*Commit to an eating plan, too. Promise yourself (and your doctor) that you'll eat three healthy meals a day. If you don't do this, you'll be letting yourself and your doctor down. Have a reward set up for yourself when you eat right.<ref>http://www.helpguide.org/mental/eating_disorder_treatment.htm</ref> You may also want to always plan to eat with someone and have a conversation with them during your meal to distract you and help to reduce your anxiety. | + | #*Commit to an eating plan, too. Promise yourself (and your doctor) that you'll eat three healthy meals a day. If you don't do this, you'll be letting yourself and your doctor down. Have a reward set up for yourself when you eat right.<ref name="rf11">http://www.helpguide.org/mental/eating_disorder_treatment.htm</ref> You may also want to always plan to eat with someone and have a conversation with them during your meal to distract you and help to reduce your anxiety. |
#*Track your progress and get regular support or feedback. Take note of the success you achieve in learning new things, trying new activities, overcoming your negative self-image and learning to appreciate and recognize healthy body types. | #*Track your progress and get regular support or feedback. Take note of the success you achieve in learning new things, trying new activities, overcoming your negative self-image and learning to appreciate and recognize healthy body types. | ||
#Call an eating disorder hotline. If you do not have access to a health professional or if you prefer to first discuss your concerns over the phone, contact a national helpline. Here are a few useful numbers that can put you into contact with someone who can help: | #Call an eating disorder hotline. If you do not have access to a health professional or if you prefer to first discuss your concerns over the phone, contact a national helpline. Here are a few useful numbers that can put you into contact with someone who can help: | ||
