imustnotcry
Posts: 16
(26/3/04 12:04 pm)
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Bulimia and CBT
Cognitive Behavioural Therapy (CBT) is a proven psychological treatment designed for people with Bulimia and Binge Eating Disorder. It is based on the fact that Bulimic and Binge Eaters experience a difficult recovery due to their extreme concerns over shape and weight. By following the guidelines of cognitive behavioural therapy, one is able to regain control over eating and moderate concerns regarding weight and shape.
This method of therapy begins by establishing a regular schedule for the individual, then incorporates problem solving techniques and plans to deal with any challenges that may arise.
The sufferer should make the decision to recover and begin to regain control over their life by following these 7 simple steps:
BECOME AWARE OF YOUR ACTIONS - Begin your recovery by monitoring your eating habits. In a journal, record what you are eating, when and where you are at the time, and the feelings accompanying each occasion. Just simply record for the first week, allowing yourself to become more aware of your current eating habits.
COME UP WITH A PLAN FOR SUCCESS - Create a sensible and realistic meal plan that you feel comfortable with and stick to it! Plan what and when you will eat for breakfast, lunch, dinner and snacks. This step is important; establishing a regular pattern of eating will help you get back in touch with your body's hunger signals.
TUNE INTO YOURSELF - Identify what is causing you to binge eat and how you can prevent it from happening. Keep track of some of the major causes in your journal and try to think of some strategies to deal with each situation. Substitute binge eating with alternative activities like calling a friend, taking a bath, or going for a walk.
SOLVE THE PUZZLE - Define the causes of your difficulties with eating. Is it stress, anxiety, anger, boredom? Act upon your emotions; it's okay to cry or be angry. Learn to feel your emotions and deal with them effectively. Talk about your emotions with someone you trust, or journal about how you are feeling.
DITCH THE DIETS - Enjoy what you eat! Gradually widen the range of foods you eat and explore new foods. Remember that every kind of food is good in moderation.
CHANGE YOUR MIND - Identify the underlying beliefs and assumptions surrounding your eating disorder and attempt to modify them. Spend some time by yourself reflecting on your thoughts and decide to make recovery a priority.
IT'S YOUR RECOVERY- Form a relapse prevention plan and discover ways to deal with challenges you may be faced with in your future. If you experience a relapse, don't panic, learn from it.
www.westwind.mb.ca/CBT.html
'When you are small there is no protection from shame, and now that you are older your attempts to keep the unsafe out cost you more then you can imagine. We need to breath in the direction of danger and to sing. We must not only be wounded - for surely all of us are that, but be willing to suffer the terrifying healing with its stations of humiliation, shame, endurance and grief'
- Sark, Succulent Wild Woman, 1997. |
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