Anorexia often starts in the
teenage years, and most commonly affects girls, but it can affect both sexes,
and all ages. There is often an underlying sense of low worth or
self-esteem. The anorexia may be triggered by stressful life events,
or simply a pressure to be thin and physically attractive. What can start as a
diet regime to lose weight, can gradually become much more sinister and harmful.
Common thoughts, physical
symptoms, emotions and behaviours are:
Thoughts
Negative self beliefs:
Judge self by what I eat and look like, and my ability to control what I eat and
look like.
Strict rules about controlling
food, shape and weight
Focus of attention is taken up
with food and eating
What I should or shouldn't eat
Self-critical thoughts when don't
keep to rules: I failed, I'm useless and weak, I'm worthless
I need to be thin to be in
control
Others are trying to make me fat
I'll fall apart if I don't
control myself
If I'm not perfect, then I'm a
complete failure
Physical symptoms
Extreme weight loss
Nausea & bloating after eating
Feeling cold
Dry and flaky skin
Difficulty concentrating
Sleeping problems
Brittle nails and hair
Dehydration
Tired, weak, run-down
Long term: kidney
damage, osteoporosis, lack of menstrual periods, cardiac failure
Emotions
Depression
Anxiety
Guilt
Frustration
Behaviours
Controlling food intake: when,
what, how much, who with etc
Missing meals
Hiding food or disguising what
eating or not eating
Cutting food into tiny pieces
Refusing to eat with others
Avoiding certain foods (e.g. high
calorie)
Vomiting
Using laxatives, diet or diuretic
pills
Exercising too much
Weighing self frequently
Checking reflection in mirror
Reading, watching, joining in
with internet websites which promote anorexia and unhealthy "thin and beautiful"
lifestyles
Isolating, not socialising,
avoiding social events (especially those that involve meals)
Vicious cycle of Anorexia -
what keeps it going?
Before starting any self-help
plan, particularly one that includes a diet and exercise plan - see your GP (or
other appropriate health professional)
Doing things differently
Seek help - others will support
you (and anorexia is potentially life-threatening)
Positive
self-talk - encourage yourself, tell yourself: I can do this, I am
strong and capable - find an affirmation that works for you (even if you don't
believe it at first!). Write it down and memorise it for when you need
it. See Affirmations
Be aware of those
unhelpful thinking habits, including "compare and
despair" - comparing yourself to others which trigger upsetting thoughts
Ask yourself:
Am I doing that "compare and despair"
thing where I compare myself to others, which makes me feel bad about myself?
Is there another way of
looking at this?
Am I getting things out
of proportion?
Am I underestimating my
ability to cope?
Am I mind-reading what
others might be thinking?
Am I doing that
black-and-white thinking? There are shades of grey! I don't have to
be 100% perfect, it's ok to be just ok.
What advice would I
give someone else in this situation?
Am I putting more pressure on myself, setting up expectations of
myself that are almost impossible? What would be more realistic?
Just because I
feel
bad, doesn't mean things really
are
bad.
What do I want or need
from this person or situation? What do they want or need from me? Is
there a compromise?
Am I misinterpreting that bloated feeling as “fatness” when it’s most likely to
be the natural physical reaction to not eating enough?
What would be the
consequences of responding the way I usually do?
Is there another way of
dealing with this? What would be the most helpful and effective action to
take? (for me, for the situation, for the other person)
Am I exaggerating the good aspects of others, and putting myself
down? Or am I exaggerating the negative and minimising the positives? How would
someone else see it? What’s the bigger picture?
Put on
some music - sing and dance along, or just listen attentively (use music
that is likely to help you feel your desired emotion - avoid sad songs if you're
depressed)
Grounding techniques - look around you, what do you see, hear, smell, sense?
Hold a comforting object.
Engage
in a hobby or other interest - if you don't have one, find one! What
have you enjoyed in the past? What have you sometimes thought
about doing but not got around to?
Write
down your thoughts and feelings - get them out of your head
Just
take one step at a time - don't plan too far ahead
Pamper
yourself - do something you really enjoy, or do something relaxing
Positive
self-talk - encourage yourself, tell yourself: I can do this, I am
strong and capable - find an affirmation that works for you (even if you don't
believe it at first!). Write it down and memorise it for when you need
it. See Affirmations
Do
something creative - make a box of items that remind you to use the
techniques that help, or put photos on paper, or write and decorate a
list
Tell
yourself: "This will pass, it's only temporary". "I've got through
this before, I can do it now". When we're going through a tunnel and
become fearful of being trapped, there's no point in stopping - we just have
to carry on in order to reach the end of the tunnel. That light is
there, and waiting!
about doing but not got around to?
