Spur Counseling

Category: Eating Disorders

  • 7 Tips to Help a Teenager with an Eating Disorder

    7 Tips to Help a Teenager with an Eating Disorder

    I know that you are probably feeling powerless and frustrated when your teenager is skipping meals or says they are full even though they’ve eaten next to nothing. I want to help you learn how you can be the best support for your teen in this difficult time. In this article, I am going to tell you about seven tips to help a teenager with an eating disorder.

    1. Learn More About Eating Disorders

    Eating disorders are not a choice. They can be related to stress, depression, anxiety and body image issues. There are three main types of eating disorders: anorexia nervosa, bulimia nervosa and binge-eating disorder.

    Anorexia is a disorder that has to do with restricting food intake, potentially leading to dangerously low body weight and a distorted shape. Binge-eating disorder is generally defined as eating large amounts of food during periods of time when the person isn’t hungry, while feeling out of control. Bulimia involves eating large amounts of food in a limited time and then intentionally purging through vomiting, using laxatives or other methods to avoid weight gain (or loss).

    Eating disorders often can be life-threatening and have many complications including malnutrition, electrolyte imbalance and heart failure. They are serious mental health problems that can require treatment from a doctor or mental health therapist.

    Many people think that those with an eating disorder will be overly concerned about amounts of food and weight gain but this is not always the case. In fact, most of the time, they are primarily concerned with body image.

    Some of the signs that a teenager may have an eating disorder include intense fear of gaining weight or becoming fat, extreme efforts to control their food intake and social isolation from other people who do not share in this perspective on food and exercise.

    An eating disorder can be related to mental health issues like depression or anxiety. Parents of a teenager who has an eating disorder should be on the lookout for changes in mood or behavior that could indicate this issue. The severity varies between individuals but there should always be some concern if you’re noticing these patterns in your teen. You need to have a conversation with them, even if they want to avoid it.

    2. Keep A Variety of Eating Options at Home

    One of the most important things you can do for your teenager is to keep a variety of food options at home. This may include different types of fruits and vegetables, protein sources like meat or beans, as well as snack options like popcorn and pretzels. It’s not always possible to cook every night so if that’s true in your family then it will be helpful to have these other choices available sometimes.

    Your teen may have certain foods that feel more and less “safe” to eat. It is important for them to have a variety of food options, and refrain from avoiding any certain type of food. Encourage your teen to experiment with new foods and try not to judge any food choice they make as “good” or “bad”.

    It is important to follow through on your promise of providing your teen with regular meals and snacks so that impulsivity does not get out of hand! Make sure you prepare these things ahead of time as well, so there isn’t any excuse to not eat.

    3.Talk to Your Teen Openly About Their Eating Behaviors

    Encourage your teen to talk about their thoughts and feelings around food. Do not judge or lecture them, but listen with empathy. Ask open-ended questions like “How do you feel?”; “What is going on for you at this time?”, etc. By listening, you are not only showing support for your teen, but you are also providing insight into their mind. By asking open questions and truly listening, you help your teen improve low self-esteem, you improve your relationship with your child, and you encourage them to come to you with their problems.

    The best way to start the conversation is with an empathic statement: “I can tell this has been really hard on you” or “It must be difficult having these negative thoughts all of the time.” From there, offer a listening ear so they don’t feel like everyone else just wants them to get better. This might help motivate your teen towards change.

    Again, make sure not to lecture though or make your teen feel guilty about their eating disoder, no matter how much you want it to be gone. For many people who suffer from eating disorders, being told what they should eat provides another form of restriction which needs to be fought against so that recovery may begin. It helps if parents work alongside professionals instead of imposing diets upon their child. Remember, if you are not qualified to give medical advice or create treatment plans, you should stick to what you do best, being a parent!

    It is also possible that your teen may have other mental health issues in addition to any type of eating disorder – such as depression, anxiety, trauma history, etc. You would want to address these concerns separately before diving into the specifics about food restriction behaviors because there could be physical or emotional reasons behind this behavior. If an eating disorder is complex or your teenager is in danger, it may be time to consider eating disorder treatment, a support group, or individual and family therapy.

    4.Set a Good Example

    Set a good example with your eating habits and model an appropriate relationship with food. It’s important that you teach your teen that eating is about nourishment and not to feel bad or good. If you want them to understand this, then it’s important for you to practice what you preach!

    Try to model acceptance of all body types and reject the intense focus on weight loss and thinness. This will help prevent your teen from developing a negative body image. By modeling a positive body image, you can also help your teen develop a positive relationship with food.

    Promote balance and moderation in your message about eating to get across the idea that there is no “good or bad” foods. It is important for teens with an eating disorder to be surrounded by a healthy environment where they can feel loved and accepted regardless of how much food they are consuming.

    It’s okay if you don’t know how to fix your child’s eating disorder. Your job is to be a parent, not a therapist. So, it’s okay to tell them that you don’t know what to do. Consider family therapy or other resources to learn more with your child about improving eating behaviors.

    5.Be Curious

    One helpful tool to use to support your teen is asking questions and being curious.

    For example, you could ask: “What foods make you feel negative about yourself?” “Are there foods that feel triggering to you?” “Is there anything that makes you happy or improves your mood? What’s the best thing about being at home with family and friends?”

    Sometimes teens will put themselves on “diet” restrictions without currently being diagnosed with any type of disorder. When your child starts restricting their diet or changing their eating habits, it is important to be curious about what their goal is. If they are not being treated for an eating disorder but are simply “trying” a new diet or exercise routine and limiting calories on purpose then the conversation should be different from when you’re talking with someone who has been diagnosed as having anorexia(for example).

    When being curious with your loved one, do not be critical. Be supportive and curious about their intentions.

    “I’m really worried because you’ve been cutting back on calories a lot lately. What’s going on?” “What do you hope to be able to achieve with this new diet? I want to know how I can support your goals.” “Are these changes just temporary for now, or something that you plan to stick with for a while?”

    If your loved one is uncomfortable talking about their weight or eating, then I would recommend being more direct. The stakes are too high when someone has anorexia and/or another type of eating disorder. “Are you hungry? Are you struggling at all with food right now?”

    It’s important too that you don’t criticize what they eat because this will not be helpful and may make them want to hide an eating disorder even further. Try and find a gentle way to raise your concerns.

    6.Talk about the Benefits of Exercise without Focusing on Weight Loss.

    Teens are becoming overly focused on body fat, dieting, and body image. While exercise is important, the focus should be on healthy exercise. Encourage them to try different types of exercises, like aerobic exercise and yoga or martial arts (if they are up for it).

    You can also encourage them to join an intramural sports team at school or a local community center so that they can make connections with others who might be dealing with similar struggles. However, it’s important not to pressure your teen if they don’t want to participate in physical activity, as this could have the opposite effect on them than what you intend.

    It is important that the focus of exercise be on maintaining wellness and a healthy lifestyle. This will help to encourage your teen to adopt an exercise plan, which can be beneficial for both physical and mental health.

    7.Talk about Stress Management

    It is important to talk about how to manage stress as well as accept your child’s emotions without judgment. It is very common for children experiencing eating disorders to feel extremely stressed out and overwhelmed by their lives; however, these feelings are often temporary and usually will get better if you support your teen in acknowledging and expressing their feelings.

    It is also important to work towards accepting emotions without judgment, which can be difficult for many parents when their teenage child has an eating disorder. Acknowledge the emotion as it’s happening rather than waiting until the end of a situation before addressing something that seems like a “big deal.” For example: If she throws up after being out with friends or starts crying because she was yelled at by her teacher, say something right away instead of telling her how disappointed you are after the fact. This will help reduce any self-blame on behalf of your teenager and show them that they don’t need to keep things hidden from you.

    You can also do your best to reduce the stress level at home. Make sure every family member has enough time for themselves, so they can have the energy to spend with the teen. Try not to put additional pressure on them such as by being too demanding or providing overwhelming expectations (for example: “I need you to do all these chores before your friends come over”).

    Do things together that are relaxing and fun like going out to a movie or taking a walk in the park. You can also do your best to increase positive attention. Take an interest in what they are interested in, provide them with opportunities for success, be patient with their mistakes, praise them when appropriate (for example: “I am so proud of you!”), and spend more time using positive communication techniques such as active listening.

    Don’t make any big decisions for your child without talking about it first, even something small (like deciding where to go eat dinner) because there are always potential consequences which means more stress for everyone involved.

    Eating disorders are one of the most common and challenging mental illnesses for teenagers. Whether your teen is battling anorexia, binge eating disorder, or bulimia, they need help in this fight. By following these tips you can make a difference in their life that will last a lifetime. If you think your child may still be struggling with an eating disorder, contact me today to get started on helping them heal!

  • Increasing Self-Esteem: Six Eating Disorder Prevention Strategies

    Increasing Self-Esteem: Six Eating Disorder Prevention Strategies

    It’s not always easy to feel good about yourself. There are many factors that can contribute to low self-esteem, and one of the most common is an eating disorder. If you’re suffering from a negative body image or unhealthy relationship with food, it might be time for some prevention strategies! This blog post will discuss six tips you can take today to increase your self-esteem and prevent eating disorders from taking root in your life.

    Self-Kindness

    Tip One: Practice self-kindness instead of judging yourself harshly all the time. Self-judgement is often a precursor to an eating disorder because once we start feeling bad about ourselves and our bodies, it’s very easy to start engaging in destructive behaviors. Instead of judging yourself harshly, try treating yourself with kindness and compassion. It can be hard not to beat ourselves up when we make a mistake, but criticism only makes it more likely that you’ll spiral into negative thoughts about your body or eating habits. If you’ve made an error in your diet or exercise routine (or any other area), take some time to reflect on what happened without judgment before deciding how best to deal with the situation moving forward–it could mean all the difference!

    One way to increase self-kindness is through affirmations. “Look at what you’re doing! You are amazing.” Affirmations can be powerful because they help us build the relationship with ourselves that we need in order to feel good about who we are as individuals, which is often what people suffering from eating disorders lack. Recite these affirmations daily or when you need them most (e.g., before an event where you might want to make some unhealthy choices). There’s also research that suggests writing down one of three positive qualities each day for 21 days will have an effect on how people view themselves over time, so try this exercise if it seems like it could help you.

    Self-Care

    Tip Two: Just as important as self-kindness is self-care. Get enough sleep, drink plenty of water, eat well (moderately), exercise regularly (moderately), and take care of yourself in general. All these activities are crucial for staying healthy–both physically and mentally!–and preventing stress that can lead to depression or anxiety disorders.

    Self-care is often considered a luxury that is unnecessary in the face of more immediate needs, but it’s really crucial for everyone. Self-care doesn’t just mean watching Netflix either. It can be as simple as taking a walk or cuddling with your pet or as complicated as practicing mindfulness mediation.

    Focus Externally

    Tip Three: Focus externally rather than internally as much as possible by investing time in hobbies and activities. By keeping your focus on the present, you’ll be less likely to dwell on past mistakes or worry about what might happen in the future. Also, the less time spent in your head, the more time you’ll have to focus on other people and activities.

    Much of our suffering comes from negative cognitions. The more you think about something negative, the stronger your negative thoughts will become. You can’t ignore these thoughts and hope that they’ll go away. Instead, you need to find ways that you can combat those thoughts. As you improve at combating negative thoughts, you’ll start to experience more positive thoughts.

    One of the most challenging external focuses is comparison to others. Stop comparing yourself to other people and your successes to theirs. Instead, boost self-esteem by making a list of all the things you like about yourself, both physical and nonphysical. You might be surprised at how many positives there are! Keep this list close for those days where it feels hard to remember what’s good about you – which will hopefully be less often than they were before. It can also help to make up one or more compliments that someone would give you if they saw you on the street right now.

    Build Mastery

    Tip Four: Build mastery of a skill that feeds your sense of self-worth and confidence. Building new skills can help you feel accomplished, and when that feeling is reinforced by positive feedback from friends or family members it can be extremely motivating.

    It can be helpful if your skill is one where you don’t need any external validation from others in order to feel good about yourself. These activities can include hobbies such as cooking, writing poetry and reading books; volunteering your time at various causes; taking care of your health by doing yoga or going for walks outside; using mindfulness exercises like meditation and deep breathing techniques or praying, and learning a new language.

    Do Something Nice for Someone

    Tip Five: Do something nice for someone else to increase the feeling that you matter in this world. This could be volunteering or paying a compliment, but whatever it is, do it often! There are so many opportunities every day to make other people’s lives better by doing something small like just listening attentively and reacting to what you hear.

    Find a Support System

    Tip Six: Find a support system. You don’t have to go through this alone! Support is crucial for your mental health, and it can help you realize that other people struggle with the same things as you do. Sometimes we’re better able to see ourselves in someone else’s story than when looking at our own struggles up close. It might seem impossible now, but there are plenty of resources available- friends, family members, therapists (like me!) or recovery groups -that want nothing more than for you to feel good about yourself again.

    Foster meaningful relationships with people who have a good influence on you, and spend time in social settings. I want to mention how often we underestimate the power of our friendships and connections because they’re not romantic or sexual relations but those are just as important for your mental health. Friendship is fulfilling in its own way, it may be less passionate than what’s found in intimate relationships but that doesn’t make it any less valuable; if anything it makes them all the more so!

    In fact, research has shown that having one close friend can counteract loneliness which can lead to poor physical health outcomes like high blood pressure from chronic stress levels. In addition, these friends provide emotional support and can help you improve your self-esteem.

    It also helps to remember that it takes time and effort for anyone, no matter how old they are or where they come from, to change their lives in a way that makes them happier. There’s no right answer when it comes to what the best strategy is but these helpful tips can get you started at improving your self-esteem and keep eating disorders in check.

  • The Ultimate Guide to Eating Disorder Therapy in Boston (and Beyond) for 2021

    The Ultimate Guide to Eating Disorder Therapy in Boston (and Beyond) for 2021

    Eating disorders are one of the most deadly mental illnesses in the world. Some experts say that one in five deaths due to mental illness is from an eating disorder, and one out of every eight people with Anorexia Nervosa dies by suicide. Despite the prevalence of eating disorders, they are still widely misunderstood and underdiagnosed. This blog post will cover how to find a therapist specializing in eating disorders, and what you should know, if you or someone you know is looking for support.

    Who Gets Eating Disorders?

    An eating disorder is a serious disease that includes having maladaptive cooping skills to manage habits and thoughts. Approximately 30 million Americans are currently living with an eating disorder; while women are twice as likely to suffer from an eating disorder than men, men are more likely to die from the illness due to late diagnosis. Young women on the autism spectrum have a higher likelihood of experiencing an eating disorder than their neurotypical peers. The average age of onset for Anorexia Nervosa and Bulimia Nervosa is 18, while the average age of onset for Binge Eating Disorder is 21. Several studies suggest that there is an inherited predisposition to disordered eating, however no one is immune to these disorders.

    What Are The Different Types Of Treatment For Eating Disorders?

    Treatment for eating disorders often adopts a team approach. Typically, mental health therapy is offered alongside nutrition education, medical monitoring, and sometimes medication. The most successful approach is one where the therapist, nutritionist, and prescriber collaborate in working towards the same goals, while the client takes in active role in their own recovery.

    Dialectical Behavioral Therapy (DBT) is one of the most commonly used approaches to treat eating disorders. DBT encourages individuals to practice regulating intense emotions, as well as managing relationships. Clients using DBT are encouraged to acknowledge that distressing situations and emotions exist, and they can practice skills to tolerate them.

    Cognitive Behavioral Therapy (CBT) is another common form of treatment, as it explores the link among thoughts, feelings, and behaviors that as associated with triggers for the behavior use. This therapeutic method can be helpful in offering the client a sense of control over their environment without resorting to harmful eating behaviors.

    Other types of therapy that may be helpful are family therapy and group therapy. Family therapy is highly recommended, as an understanding support system correlates with more positive treatment outcomes. Additionally, eating disorders often occur in family situations where another dysfunction is present. Helping the family identify their unhealthy patterns and behaviors can encourage a shift in the family dynamics and have a positive impact on the person struggling with the eating disorder. Group therapy can be beneficial for those struggling with eating disorders. Eating disorders are typically isolating, and the group connection can provide support to clients, as well as challenge the isolation of the eating disorder. Group therapy led by a skilled professional allows people to connect with like-minded individuals who are working towards similar goals.

    There are eating disorder treatment centers that can provide treatment to individuals who are recommended to have a higher level of care than outpatient therapy. This includes inpatient and residential treatment, down Partial and Intensive Outpatient Programs. These programs are widely available at various facilities that specialize in the treatment of eating disorders.

    How Long Does It Take To Cure An Eating Disorder?

    Since eating disorders take time to develop, they also take time to treat. Treatment at higher levels of care can be recommended for weeks or months at a time; there will always be a recommended after-care treatment plan in place prior to discharge from one of these programs.

    Since eating disorders can be complex in nature, there is no specific timeframe for which a person will be “healed.” The best approach for those with eating disorders involves many different care providers, such as doctors, psychiatrists and therapists. People who need immediate health threats resolved can get this done quickly, but people working through the psychology of an eating disorder may require more time and ongoing work.

    You can expect to experience tremendous healing as you establish new and healthier habits, and notice that with time the distressing thoughts and urges from an eating disorder can subside. It is recommended to have ongoing support after the symptoms are decreased in order to manage the eating disorder in the long-term.

    How Will I Know I’m Working With The Right Therapist?

    Therapists come from different educational backgrounds, including but not limited to Marriage and Family Therapists (MFT), Licensed Professional Counselors (LPC), Licensed Independent Clinical Social Workers (LICSW), and Psychologists (PhDs and PsyDs). Any of these clinicians are legally able to treat eating disorders, however not all therapists specialize in eating disorder treatment methods. It is most important to find a therapist that you can connect to and trust, and are willing to meet with over time. The therapist should make you feel at ease and be comforting so that you are able to express your feelings. The individual clinician should be licensed to provide therapy by Massachusetts or your state.

    When searching for a therapist, consider popular directories such as Psychology Today,  Zencare, and Good Therapy. These are great resources to refer to when searching online, as they often include a therapists’ specialties on their sites. You can also refer to your insurance plan to find providers who may be in your network.

    How Will I Know If My Eating Disorder Therapy Is Working?

    The therapeutic process is not linear, and therefore it can be difficult to know if you’re making progress. As you participate in therapy, you should begin to see opportunities to implement new coping strategies, or you might have moments of hindsight where you see you could have used new coping methods. Even the act of using an eating disorder behavior, followed by increased insight can demonstrate progress in the therapeutic process. If you are concerned about your progress in therapy, you should address this openly with your therapist so you can work together to set specific goals for your growth and healing.

    What Does Therapy Cost And How Do I Pay For It?

    There are many factors that go into determining the cost of therapy, including where you live and what type of treatment is needed. The average full-fee cost of a 50-minute therapy session in the Boston area can range anywhere from $150-$200, but rates vary depending on your therapist’s experience or specific geographical location, as well as their specific qualifications and training.

    If you are able to use your health insurance, you will either be responsible for co-payments or the entire cost depending on your insurance plan and whether you have a high deductible or not. Most therapists will allow you to pay for your session costs with Health Savings or Flexible Spending Accounts. If you want to see a therapist who is not in-network with your insurance plan, you may be able to get the majority of the cost of each session reimbursed by your insurer. These are known as out-of-network benefits and you can call your insurer to find out if these benefits are included in your health plan.

    Many insurance plans will cover more intensive treatment programs for eating disorders, as well as necessary medications and other medical interventions. A consultation with a representative from your insurance company will be helpful in organizing the most efficient and economical treatment approach.

    How Do I Prepare For My First Session?

    For the first therapy session, the best preparation is to try and keep an open mind, since therapy can be intimidating! It is normal to feel some anxiety as you go into your first session, and it is common to want to make a good impression. However, honesty is always the best way for a therapist to get to know you and your specific struggles. Approaching therapy with an open mind and willingness to heal makes it much more likely that positive change will happen. You could also reflect on your journey with eating disorders prior to the meeting, as this will likely come up.

    How Do I Know When To Stop Going To Therapy?

    If you have been in therapy for some time and feel you have met all of your original goals, you should consider discussing an end to your treatment. It’s recommended that you and your therapist check-in with your original goals frequently to make sure you’re both tracking your therapeutic progress. A 3-month check-in allows the therapist to do their best work with you, and gives you ample time to adjust your goals in the healing process.

    If you are sure that the fit with the therapist is not a good one, you should also end therapy and find a different provider. Finally, you should always end therapy if your therapist does something you consider to be inappropriate or unethical.

    How Can You Help?

    I am a Licensed Independent Clinical Social Worker (LICSW) in the Boston area with almost 10 years of experience treating individuals who struggle with eating disorders. Prior to becoming a clinician, I worked as a mental health worker at an eating disorder treatment center. After getting my Master’s degree, I returned to the same treatment center where I worked as a clinician and supervised meals, ran groups, conducted evaluations and provided individual and group counseling. Now, I conduct evaluations at the eating disorder treatment center, as well as have a private practice where I conduct therapy for individuals and their families. If you are interested in learning more about Spur Counseling, me,  or my approach, please reach out!

  • Preparing for Passover during COVID-19 Crisis

    Preparing for Passover during COVID-19 Crisis

    Due to the coronavirus, we have all spent the last month adjusting to a new (temporary) normal of staying indoors, refraining from socializing, and taking extra precautions for sanitation. Couples are postponing their weddings, and parents are learning to homeschool their children. Trips are being canceled, and all meals are being eaten at home. Although the days are passing and blending together, people that celebrate the Jewish holidays may be aware that Passover will begin this week. 

    Passover is a Jewish holiday that begins on the 15th of the Hebrew month of Nisan, this year coinciding with Wednesday, April 8th at sundown. The story of Passover is found in the book of Exodus, and describes the Israelites escape from slavery in ancient Egypt. The story explains that God inflicted 10 plagues onto the Egyptian people under the Pharoah’s rule, and when the last plague (the death of the Egyptian first-born) occurred, Pharoah agreed to let the Israelites go and be free. Israelites were instructed to mark their homes so that their children would be saved, and their homes would be “passed over,” therefore giving the holiday it’s name, Passover. Jewish people all around the world will celebrate by having a seder (which means “order”, since the story of the holiday is told in a specific order) on the first (and second) night of Passover.

    Notably, this holiday requires a restriction on certain types of food. The story of Passover explains that once Pharoah agreed to let the Israelites go, they did not have much time to prepare for their departure. Due to their rush, their bread did not have enough time to rise. The interpretation is celebrated in modern times as not having food and beverages that contain leavened bread and yeast. For those observing Passover, there is an intense preparation period, where the house gets cleansed from all of the forbidden foods, which are replaced with Kosher for Passover food. For anyone, it is a challenge to change your diet for 8 days when you are accustomed to eating popular and delicious foods regularly, such as bagels, bread and pizza. For those with an active eating disorder, or a history of an eating disorder, the challenge increases.

    Many Jewish holidays and traditions have a strong food component to them, whether it is latkes (potato pancakes) and sufganiyot (jelly doughnuts) on Chanukah, challah and matzo ball soup on Shabbat (weekly Holy Sabbath), or a big feast after Yom Kippur concludes. On Passover, there is typically a festive dinner that commences the holidays. For someone who is constantly thinking about food and weight, these holidays can be triggers for emotional escalation and maladaptive behavior use. The limited food options and focus around food can be reminders of restricting food intake and over-eating. 

    On a typical Passover, people are able to leave their homes to engage in a normal routine. Why is this Passover different from all over Passovers? This year, we are staying indoors, working from home, and refraining from outdoor activities. This can be challenging for someone with a history of an eating disorder, due to the increased isolation and focus on foods. If you or a loved one can relate to this, here are some helpful reminders in staying hopeful this Passover season.

    1. You may be isolating, but you are not alone in this. The prevalence of eating disorders is on the rise, and they do not discrimiate based on race, gender, sex, ethniciity or otherwise. There are virtual support groups nearly every day of the week where you can connect to other people with similar struggles, as well as professionals for additional support. Refer to the NEDA website for information.
    2. Your support system is there for you. Communicate with your loved ones – tell them how they can support you. Communicate with your providers – be honest about how you are feeling. Communicate with yourself – listen to what your body and mind need. 
    3. You can engage in self-care from home everyday. Due to the current limitations, we may have to get creative about how to relax in the confines of your neighborhood. Choose a show to watch and a book to read; take walks while listening to music; play a board game or a card game.
    4. You do not have to follow the guidelines of Passover if it is a matter of life and death. When it comes down to it, health comes first. If following the Passover food restrictions has the possibility of bringing back eating disorder behaviors, I encourage you not to follow the traditional rules.
    5. This too shall pass. Emotions come and emotions go. Passover will start and Passover will end. We are sheltered at home now, and that will conclude as well. Try to stay present each day. You have had challenging days that you made it through, and you can get through this storm too.

  • Body Image Advice for Springtime

    Body Image Advice for Springtime

    Now that Daylight Savings has passed, we are officially ‘springing ahead’ to spring. While many people look forward to wearing jean jackets and flowy dresses, people with body image issues may be hesitant to ditch their winter jackets and gloves. Those who suffer with eating disorders (or struggle with body image) may be thinking less about the increased light, and more about their wardrobes and bodies. 

    A common side effect of having an eating disorder is poor body image, and some people will experience body dysmorphia (hyperfocusing on the “flaws” of one’s own body, and often seeing a different image of one’s body than others see). With the inevitable changing of the seasons, thoughts about wearing less clothing and showing more skin can increase the prevalence of anxiety and depression.

    If you’re struggling with thoughts of warmer weather, consider these tips for the seasonal adjustment:

    DO NOT

    • DO NOT Compare your body to anyone else’s body, or “your old body”… Your body is your own, and it naturally changes with time. Comparisons generally lead to negative thoughts!
    • DO NOT spend too much time looking in the mirror… The more time you look at yourself, the more likely you are to find details that bother you. Limit your time in front of the mirror to the essentials, like brushing your teeth, hair, and other basic needs. Staring at your body will not change your body! 
    • DO NOT implement food rules and weight loss goals… This can lead to feelings of failure and self-deprecation. Ie: if your goal is to “not have any chocolate this week,” how will you feel if you have a piece of chocolate?
    • DO NOT neglect your activities of daily living… Go to your appointments, talk to your support systems, engage in self-care, take mindfulness breaks, or seek the help of a counselor.

    DO

    • DO wear clothing that makes you feel comfortable.
    • DO talk about things other than dieting… There is so much more in the world to talk about that does not have to do with food and weight.
    • DO make plans that do not include food… For example, you could go to a museum, a parks, or a show. Naturally, in the warmer weather, there are ample options of outside activities. If going to a restaurant is triggering and anxiety-producing, know your (temporary) limits; this too shall pass.
    • DO the opposite… If you feel like avoiding a beach trip with your friends, go! If you feel like skipping dinner, have dinner! It can be challenging to push through the initial anxiety, but the end result will give you confidence that you are capable of engaging in your life, even when you have thoughts telling you otherwise.
    • DO reflect on your personal growth since last spring… and, disregard the number on the scale. What have you accomplished in the past year that did NOT have to do with your weight and shape?