The bullshit in your head, aka cognitive distortions, can be affected by sleep, hormones, and diet culture. Here’s what you can do to identify the cognitive distortions and get back into your eating disorder recovery.Read More
How can exercise be bad when it feels good? When does exercise become an addiction? Isn’t exercise an antidepressant? When do you need to take a break from exercise? How can you move your body with joy in your eating disorder recovery?Read More
What is a vision board? How can it help your recovery? How can you make one?Read More
Christmas cookies, Christmas cakes, Christmas turkey, egg nog, …I’ve been thinking about how the stress of compulsive eating, emotional eating, dieting, and disordered eating affect so many people this time of year...
It can be so tempting, to use food as a comfort for unmet feelings or to to diet/restrict food as a way to avoid or control uncomfortable feelings. However, it has been proven, again and again, that diets don’t work.
Here’s why and here’s what you can do instead.Read More
Following the news and social media can be difficult right now if you are an abuse or assault survivor, are recovering, or are an empath. Here are a few self-care tools to practice keeping your feet on the ground, 1 step at a time, and potentially assist in calming your nervous system.Read More
It's the start of the school year! End of summer vacations, unstructured time, sleeping in (if you're lucky enough to be one of the few who has a child that does this)! Many parents breathe a sigh of relief (Hooray: No more trying to create a daily structure!) along with a feeling of dread (Oh Dear! Coordinating and calendaring school schedules for the next nine months!) Here are some thoughts about how to potentially ease the transition…Read More
The story of the velveteen rabbit has lots of eating disorder recovery wisdom. What are the essential parts of yourself? What are the eating disorder parts? What parts of you are shiny and polished, what parts are dismissive, what parts are diseased? What is the part of you that wants to connect and wants to become real? How does one become real (recovered)?Read More
All mothers work, whether it be inside the home, outside the home, or inside and outside the home. What is the right answer? When is the right time to go back to work? Here are some things to consider whether you are going back to work, staying home, or combining the two…Read More
Eating Disorders do not just affect straight, white adolescent women…They are not a fad or a diet, they do not occur outside cultural context, and bringing awareness of intersectionality can help with prevention and treatment.Read More
I wrote about letting go of the idea that yoga is only for people who are skinny, flexible, or already calm. I wrote about letting go of the idea that yoga means you must have a certain kind of birth, feed your baby only organic food, or avoid any medications you might need in order to do yoga…
I wanted moms to know that yoga doesn't have to be another thing to do fix or improve themselves, but that it can instead be a balm, a source of comfort, or what I call in the book my "well of sanity."
Corinne Crossley, LMHC, a psychotherapist and mom, shares her experience on mindful eating before children- and her somewhat humbling experience with goldfish crackers- after becoming a mom.Read More
In honor of Mother's day, I'm posting a few the affirmations I share with new moms: moms struggling with postpartum body image, breastfeeding (or not), sleeping (or not)…
I love and accept my Mama body.
I have a new body postpartum. It is not the same as it was before because …Read More
Some recovery counselors recommend getting a pet after going through treatment (for alcoholism, eating disorders, depression)…
Many of my clients are what might be characterized as “orchids.” Orchids are a sensitive lot. They need just the right amount of light and water, or they don’t bloom. They’re often the ones, as children, that stay on the edge of the playground until the conditions are exactly right for them to jump in and play. I often use this analogy with my clients: If you go to a playground and one person runs right to the slide to go down it, and one person pauses before deciding where they would most feel comfortable playing, who is better?Read More
In honor of International No Diet Day, here is an interview with Lindsay Stenovec, MS, RD, CEDRD, a dietician who broke free from diet culture. Lindsay doesn’t just talk the talk, she walks the walk. Here’s her story…Read More
Breastfeeding is easy, your baby will sleep through the night, only bad mothers get postpartum depression, and other myths about motherhood.Read More
One of the most surprising aspects of the baby blues and Postpartum Depression for me to learn was how it can show up as irritability, anger, or anxiety. I know I personally never felt like a b*tch (Yes, I know…Read More
Having a changing, new body shape, size, and image in eating disorder recovery and postpartum can be challenging. But you CAN accept your body. You are not the same person as you were in your eating disorder or before becoming a Mom. Why should your body be the same?Read More
The body has been made so problematic… that it has often seemed easier to shrug it off and travel as a disembodied spirit.Read More
1. Clear your closet of anything that doesn’t fit.
Do NOT save clothes for “when I lose the weight/baby weight.” If you lose weight, you can buy new clothes. If you gain weight, you can buy new clothes. Permission to buy clothes. But please do not save clothes that no longer fit as a way of idealizing a former or future you. This is telling yourself that you were more valuable, worthy, happy, at another time than right now. Please challenge that. You are allowed to be valuable, worthy and happy now. You ARE worthy and valuable right now.
2. Engage in activities that take care of your body.
Your body is uniquely designed to give you information about when it feels comfortable or uncomfortable. Your body gives you cues about when it feels hungry, full, tired, rested, stressed, ache-y, energetic, or in pain. Listen to those cues instead of judging them and/or trying to make them go away. (There are so many ways to try and make your body’s cures “go away.” Maybe you have tried some of them?) Your body’s cues will not go away. They always come back. They are there to let you know what you need. Try and cultivate a relationship with your body as a mom cultivates a relationship with her new baby. Moms need to learn their baby’s unique cues that they are hungry. Each baby has their own unique cry, body movement, and/or expression that says:
“I’m hungry! Feed me!”
Each baby also has their own unique cues that they are satiated. Try to listen to your body as if you are a kind mother tending to it, instead of telling it to Go away. Listen to what kind of exercise, sleep, and food make you feel comfortable in your body (and what kinds don’t). If you are new to this practice, it is ok to get support. I encourage you to seek this out: consult and collaborate with a therapist, nutritionist, and/or support group as you are re-learning to “be a good mom” to your body.
3. Write a letter of apology
In my own - and countless clients I have worked with – experience, it is so much more effective to love your body and yourself, as you are than try to change it in order to learn to love it. If you have been mean to a specific part of your body (sucking in your stomach counts as mean, calling yourself “disgusting” definitely counts as mean, restricting yourself of food counts as mean, stuffing your belly until you feel sick counts as mean, not allowing yourself to wear certain kinds of clothes that you like because they show certain body parts counts as mean), you can write a letter to that part of your body. Here is an example of a Belly apology letter:
For so many years, disgust for you has filled my world. And crushed my spirit. All my self-loathing, anger, fear and shame were stuffed into you. I’m sorry.
Belly, I’m sorry that there are so many images in the world that don’t look like you. I know those images make you feel unloved, disgusting, flabby. I’m sorry those images make you feel wrong.
Those images tell you all kinds of crazy sh*t: Be smaller! Be flatter! Do this to be loved! Be big and full of yourself until age seven and then be flat and hungry. But don't feel hungry! Just look thin! Don’t get angry! Hide your intuition. Don’t listen to it. Be attractive by not being yourself! Don’t get stretched. If you get stretched, get sucked and stitched back in.
I just want you to know, Belly, they’re wrong, those messages. Contrary to what the images tell you, there is nothing wrong with you. Let me say it again as you have received those other brutal messages so many times:
Belly, there is nothing wrong with you.
You can be yourself now, Belly. I’m here with you and I will be your advocate. You are allowed to sag. You are allowed to be your full Self, and I mean that literally. You can be authentic, embodied, unapologetic. Bellies are allowed (and supposed to) be round and full. I’m proud of your stretch marks, Belly. I’m proud of the way your belly button has been changed by birth. Belly, you can wear whatever the F*ck you want.
Which leads to…
4. Dress for your body.
By this I do NOT mean go get your body shape analyzed for “what looks good on a pear, watermelon, or banana shaped body.” You are not a fruit. And fruits do not feel ashamed of their shapes or try to be something they are not. Wear what makes you happy. I’m going to repeat that for emphasis, not because you are stupid, but because you live in a culture that has indoctrinated you with messages to the contrary. Wear what makes you feel happy, comfortable, at ease in your own skin. Treat yourself as you would your child. If your child didn’t want to wear something because it is “too scratchy, too tight, or too loose,” you would probably say “OK, don’t wear that!” Wear what makes you feel like you! There is a (body positive) meme going around on social media that says this:
How to dress for your shape:
Are you human shaped? Play up your confidence and natural sex appeal by wearing whatever the fuck you want.
As the weather gets warmer:
Continue to wear whatever the fuck you want. Flaunt everything or keep it cool undercover. Dress to make yourself feel good.
How to get a bikini body:
Put a bikini on your body (unless you don’t want to, then don’t. There’s still nothing wrong with your body).
5. Do something that your negative body image told you that you can’t do.
If you have been waiting to do something until you are a different size or shape, do that thing. Salsa dance. Wear a bathing suit. Date. Apply for a promotion. Take a yoga class. Having a sexy night with your partner. Wear a sleeveless shirt. Run for election. (Do you like how I slipped a feminist agenda in here? Because here’s a secret: it isn’t actually about your body. As women stop hating their bodies, the world changes for the better. Be a part of this betterment.) DO THE THING. You cannot think your way into right acting. You must act your way into right thinking. The best way to challenge the body image critic is to take opposite action. Repeatedly. You may not suddenly love your arms the first time you wear a sleeveless shirt. You probably won’t love your belly just after having a baby (or maybe you will! If you do, continue!) If you repeatedly take action on acting-as-if you are worthy and able to do the scary thing, it becomes less scary. And you start to trust that your body is fine – or good enough - right now. Before you rule this out, try. Try it out with your own experience. In the famous words of Eleanor Roosevelt:
“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do.”
If you feel like you need more support on your journey to body acceptance, please feel free to contact me. I would be honored to travel with you on the journey. Although this list may sound simple, I know the journey to body acceptance is not easy. It can often take much longer than you would like. Don’t quit before the miracle.
When I work with clients recovering from eating disorders, part of the work is identifying and challenging the voice of the Eating Disorder (sometimes called “ED”). And then the work is to develop a new “Recovery voice,” one that has rainbow (instead of black and white) thinking.
This “Recovery voice” is both compassionate and fierce. It can call your eating disorder on its shit and have compassion for the part of you that is struggling.