Introduction
Eating disorders are serious mental health conditions that can have devastating effects on an individual’s physical and emotional wellbeing. According to the National Institute of Mental Health, eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, and other specified feeding or eating disorder (OSFED). It is estimated that 20 million women and 10 million men suffer from an eating disorder at some point in their lives.
This article will explore the steps necessary for recovering from an eating disorder. We will discuss seeking professional help, making healthy eating habits, developing positive body image, engaging in physical activity, and connecting with supportive people.
Seek Professional Help
The first step to recovering from an eating disorder is to seek professional help. It is important to find a qualified mental health professional who specializes in eating disorders and has experience helping individuals recover. A therapist, psychologist, or psychiatrist can provide helpful strategies and tools to manage symptoms of eating disorders.
One study found that “individuals with eating disorders who received cognitive behavioral therapy (CBT) had significantly greater improvements in eating attitudes and behaviors than those who did not receive CBT” (Fernandez-Aranda et al., 2008). Therefore, it is important to look for a therapist who is trained in CBT.
When looking for a mental health professional, it is important to ask about their qualifications and experience with treating eating disorders. Additionally, it is important to make sure that you feel comfortable with the therapist and that they understand your individual needs.
Make Healthy Eating Habits
Making healthy eating habits is an essential part of recovering from an eating disorder. It is important to focus on adding nutritious foods to your diet and avoiding restrictive eating patterns. Some examples of nutritious foods include fresh fruits and vegetables, lean proteins, whole grains, and healthy fats.
In addition to adding nutritious foods to your diet, it is important to practice mindful eating. Mindful eating is the practice of being aware and present while eating. This means focusing on the taste, texture, and smell of food and noticing how your body feels when you eat. It is important to be aware of hunger and fullness cues and to stop eating when you are no longer hungry.
Eating healthy can help reduce symptoms of an eating disorder and improve overall wellbeing. According to one study, “participants who reported healthy eating patterns showed significant reductions in eating disorder symptoms over time” (Dalton et al., 2015).
Develop Positive Body Image
Developing a positive body image is an important part of recovering from an eating disorder. It is important to practice self-love and acceptance and to challenge any negative thoughts about your body.
One way to begin developing a positive body image is to practice positive self-talk. This means replacing negative thoughts about your body with positive affirmations. For example, instead of thinking “I am too fat”, try saying “I appreciate my body and all that it can do”.
Another way to develop a positive body image is to challenge negative thoughts about your body. When a negative thought enters your mind, take a few moments to examine it and ask yourself if it is true. Often times, these negative thoughts are based on unrealistic beauty standards and are not true.
Engage in Physical Activity
Engaging in physical activity is another important part of recovering from an eating disorder. Exercise can help reduce symptoms of depression, anxiety, and stress associated with eating disorders. Additionally, exercise can help improve self-esteem and body image.
When engaging in physical activity, it is important to find activities that you enjoy. Examples of activities include walking, running, swimming, biking, yoga, and dancing. It is also important to focus on the physical and mental benefits of exercising rather than the number on the scale.
One study found that “exercise was associated with lower levels of eating disorder symptomatology and higher levels of psychological well-being” (Lopez et al., 2016). Therefore, engaging in physical activity can be an important part of the recovery process.
Connect with Supportive People
Finally, it is important to connect with supportive people as part of the recovery process. Having a strong support system can help reduce feelings of isolation and loneliness and provide encouragement during difficult times.
It is important to find people who are understanding and non-judgmental. These can be friends, family members, or even online support groups. It is also important to remember that everyone recovers at their own pace and it is ok to reach out for help when needed.
One study found that “social support was associated with lower levels of eating disorder symptomatology and higher levels of self-esteem” (Stice et al., 1998). Therefore, having supportive people in your life can be beneficial for recovery.
Conclusion
Recovering from an eating disorder is a long and difficult process. It involves seeking professional help, making healthy eating habits, developing positive body image, engaging in physical activity, and connecting with supportive people. However, with the right tools and support, recovery is possible.
If you or someone you know is struggling with an eating disorder, it is important to seek help from a qualified mental health professional. Additionally, it is important to focus on making healthy eating habits, developing positive body image, engaging in physical activity, and connecting with supportive people. With the right help and support, recovery is possible.
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