See a therapist who has experience treating individuals with eating disorders. Common treatments include talk therapy, which may include family therapy or individual therapy. Cognitive behavioral therapy has proven effective at helping individuals with anorexia modify negative thought patterns that contribute to their disorder. [3] X Research source
Your doctor may prescribe antidepressants to relieve depressive symptoms and promote weight gain. In addition, you might benefit from taking anxiolytic medications that reduce anxiety associated with eating. [7] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Be sure to take your medications as prescribed by your doctor. It may take several weeks for medications to produce effects. Never stop taking your medications without consulting with your doctor first.
In these groups, you can seek out the company and support of those who understand your recovery journey, and who can offer you valuable tips for coping. Ask your treatment team for recommendations about eating disorder support groups in your area. [9] X Research source
The next time you are overcome by strong emotions, pause. Breathe deeply. Take some time to sit with these feelings. Try to label what they are (e. g. sadness, guilt, etc. ). Identify any thoughts that are associated with these feelings. Pay attention to how these feelings manifest in your body (e. g. tightness in your chest). Continue to sit with these feelings without judging yourself or trying to make them go away.
For instance, when you feel sad, you might call a friend for support. Other suggestions include performing self-massage, taking a bubble bath, eating a balanced meal, lighting a scented candle, or taking a walk by the riverside. Turn to these activities instead of over-exercising or restricting your foods in response to uncomfortable feelings.
For instance, you might look at yourself in the mirror and say “I look disgusting. ” Ask yourself how would you respond if you heard a friend say this to themselves. Can you rephrase this harmful statement? You might change “I look disgusting” into “I am unhappy with how I look. But the doctor says I am at a healthy weight and I am healing. This is a good thing. ”
For instance, you might look at yourself in the mirror and say “I look disgusting. ” Ask yourself how would you respond if you heard a friend say this to themselves. Can you rephrase this harmful statement? You might change “I look disgusting” into “I am unhappy with how I look. But the doctor says I am at a healthy weight and I am healing. This is a good thing. ”
You might write, “I am…funny, compassionate, intelligent, and artistic. ” Include any positive qualities others have made about you.
Examples of positive hobbies may include joining political activist organizations, joining an intramural sports team, or participating in a writing group.
Learn to listen to your body and eat when you are hungry. Choose whole foods that provide essential vitamins and nutrients like fruits, vegetables, lean sources of protein, healthy fats, and whole grains. Ensure that you are eating several small meals throughout the day and getting the necessary calories as suggested by your dietitian.
This may involve doing gentle restorative exercises like yoga, walking, or physical chores like gardening. Take your workouts outside to reap the mental health benefits of nature. Be wary of guilt-inducing behaviors that can trigger a relapse like punishing yourself for missing a workout by skipping meals. If this happens, seek out your therapist for help.
Remind yourself that human bodies come in all shapes and sizes. The bodied features on TV and in magazines have often been retouched to appear thinner and flawless. Embrace media sources that emphasize a variety of bodies like the Project HEAL campaign, #WhatMakesMeBeautiful. [23] X Research source You might also look into the “Embrace” campaign, which is aimed at helping people accept their body image. [24] X Research source [25] X Research source
