Negative emotions that you might experience may include sadness, anger, nervousness, insecurity, and others. You might have noticed that you have an intense fear of gaining weight and an intense desire to lose weight. These feelings are symptoms of anorexia. Try to remind yourself that these thoughts are from the condition.
When you catch yourself judging other people’s bodies or comparing your body to theirs, force yourself to stop. Instead remind yourself you should accept others, no matter what their body type, and to accept yourself as you are. Think about your friends and family. They come in all shapes and sizes and you love and care about them all. Your love for them does not have anything to do with their size and neither does their love for you.
Even your social media outlets may contribute to your feelings. You may want to reduce your exposure or avoid social media altogether for a while. You may also want to avoid visiting fitness websites and applications because these can also be triggers for some people.
Do you have a group of friends who obsess over how many calories they consume? If so, these friends may be influencing you. Try to spend less time with them or ask them not to talk about calories so much. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Does a family member often make comments about your body or your weight? Or did they make comments to you while you were growing up? Comments like these and any bullying you experienced is important to identify and discuss with a counselor. You may also want to talk to them about it and explain how it makes/made you feel. You should also let another family member know about this so you have someone on your side. [6] X Research source Are you constantly reading fashion magazines or watching shows that focus on thinness? If so, take a break from these images for a while. Keep in mind that these images have been Photoshopped and these girls do not look like that in real life. [7] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Loved ones can also help reframe your attitudes about food and your body. If a loved one voices a concern that you are too thin or unhealthy-looking, then you should listen and take it seriously.
Consider stopping gymnastics, modeling or any hobby that focuses on your size. Avoid weighing yourself or checking the mirror too much. Frequent weight checks and constant attention to your physical appearance can reinforce negative behavior patterns that many anorexic individuals share. [10] X Trustworthy Source National Eating Disorders Association Nonprofit organization dedicated to supporting individuals and communities affected by eating disorders Go to source Avoid friends who always talk about how much they weigh and compare themselves to others. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Avoid websites, TV shows, and other outlets that portray unrealistic body types.
Pamper yourself. Get a manicure and pedicure, go for a massage, or spend a spa night at home. Try yoga or meditation. Both of these activities have shown to reduce stress.
The next time you get that “fat feeling” for no good reason, take a step back. What emotions are you feeling? What situation made you feel this negative way? Who were you with? Try writing out your answers to these questions as often as possible to look for patterns. For example, you might notice this feeling whenever you spend time with a certain person or when you are having a bad day. Use this information to change your environment and see if that helps you feel better about yourself. [14] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Look for more constructive ways to gain control of your life. For example, you can cut back on stressful activities or responsibilities, work on managing your time more efficiently, and get help for things you don’t understand. Try to find other ways to feel happy. Do things that make you happy such as engaging in your hobbies and spending time with friends. Try to look in the mirror and compliment yourself every day. For example, you could look at yourself in the mirror and say something like, “Your hair looks really pretty today. ”
You can also make a list of your good qualities. Include as many items as you can think of, such as your talents, skills, achievements, and your unique interests.
develop osteoporosis (brittle bones that break easily) be at risk of heart failure due to the damage caused to your heart by anorexia be at risk of kidney failure due to dehydration experience spells of fainting, fatigue, and weakness lose the hair on your head have dry skin and hair grow an extra layer of hair on your body (to keep warm) develop bruises all over your body
Even if you just find the idea of anorexia somewhat attractive, seek help now. A physician, psychologist or even a mentor can talk you through this. Anorexia isn’t healthy or at all desirable. If you are suffering from anorexia, seek hospitalization or therapy. You’ll get professional help to get over this and make it through. [19] X Trustworthy Source National Eating Disorders Association Nonprofit organization dedicated to supporting individuals and communities affected by eating disorders Go to source
Discussing your concerns about your body weight and self-image with a loved one can help you work toward improving your expectations for a healthy body and weight. This makes your battle less isolating and keeps you committed to making progress against anorexic tendencies. [21] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Select a practitioner who is committed to helping you avoid or beat anorexia. If your first attempt at finding a helpful practitioner fails, search for someone who will remain involved and help you develop a treatment plan. [23] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source In some cases, dietitians may be excellent resources and may have more time to discuss your progress than regular physicians. Stick to your treatment plan and track your progress and discuss any deviations you may make from the treatment with your healthcare provider.
A mental health professional can be good for this, too. Not only will they be able to talk you through what you’re going through now, but they can help you fight the reasons for the urges in the first place. They may also be able to prescribe medication. Discuss an appropriate weight range for your age, sex, and height. Everyone is unique, but your healthcare provider can offer advice for a healthy and realistic weight range for someone with your characteristics.
Try choosing a mantra that reinforces a healthy body image and realistic expectations based on your size and body type. Write this mantra in your journal and recite it to yourself every morning. For example, you may want to choose something like “Food nourishes my body and makes me strong. ” Commit to an eating plan, too. Promise yourself (and your doctor) that you’ll eat three healthy meals a day. If you don’t do this, you’ll be letting yourself and your doctor down. Have a reward set up for yourself when you eat right. [26] X Research source You may also want to always plan to eat with someone and have a conversation with them during your meal to distract you and help to reduce your anxiety. Track your progress and get regular support or feedback. Take note of the success you achieve in learning new things, trying new activities, overcoming your negative self-image and learning to appreciate and recognize healthy body types.
KidsHealth for Parents, Children, and Teens: www. kidshealth. org or (+1) (904) 697-4100 Mental Health America: www. mentalhealthamerica. net or 1-800-969-6642 National Association of Anorexia Nervosa and Associated Disorders: www. anad. org or (+1) (630) 577-1330 National Eating Disorders Association: www. nationaleatingdisorders. org or 1-800-931-2237 Beat - Beating Eating Disorders: www. b-eat. co. uk or 0845 634 1414
