Welcome to the wonderful world of Coping {insert cheers and applause here} !
Before I get started I would like to just to make it clear that this is a list of coping skills that I find helpful. Now remember, everyone is different, just because it works for me does not guarantee magic for you. I do encourage anyone who is open to it and medically cleared to do so, for certain activities } to try one or more of the following activities. Also, please feel free to share your own Coping Skills!
1. Music
Stevie Wonder says it all in his classic Sir Duke when he sang, "Music is a world within itself...".
Music has the power to transport its listener to a whole other universe. A place where tempo and rhythm can either fuel us to make us feel unstoppable, or instruments that allow us to unleash our inner feelings and release everything we have built up. It's poetry that describes everyday situations, or just a story of anything! That's the great thing about music, it can be about anything, but everything all in one!
Did you know however that whether you're listening to an upbeat classic or a heart wrenching solo music releases endorphin's in our brain, automatically releasing a happy, pleasure feeling .
There have been numerous studies to back this theory up; music makes us feel. In fact, it links all the way back to the Egyptians, where chant therapy were common as a healing process. Today, music is always being played at parties, to simply "lighten the mood". But listening isn't the only way that music can boost your dopamine levels, try playing an instrument! By playing an instrument you not only will increase your knowledge and curiosity but your mind will be preoccupied by the music that you would hardly be thinking about your eating disorder!
2. Yoga
If you are medically stable try some simple stretching with light yoga. Yoga has helped me dramatically throughout my recovery; It was something that I loved to do before I was placed into inpatient and something I still love today. Yoga is a way to relax, find inner peace and harmony, easy, and a great way to find balance. Light a candle - make sure you place it in a safe place! , have yourself a nice beverage - if your dietitian will allow you to have tea, try some herbal tea or a choice of your own; Sipping on hot water can also make the tea illusion. While doing yoga, don't push your limits, do whatever is comfortable for you. So be Down(ward) Dog with Yoga; Namaste.
3. Meditation
Just like yoga, meditation can help find balance, inner light, peace, and harmony. Sit yourself in a position that's comfortable; I like to cross my legs in an Indian style and rest my hands, palm up, on my knees. Take slow, deep breaths. This is a Mindfulness practice, for those familiar with Dialect Behavioral Therapy {DBT}- take your time. This is your time to relax, stand tall, and breath. It is best to find a soft, quiet place and simply try to clear your head of everything. If a thought pops in, it's just a thought, release it and continue.
I like to start my meditation by saying little mantras such as "Om Shanti" - the mantra of peace, and keep repeating the words, softer and softer, with the flow of my breath until I am completely mesmerized and in silence.
Meditation is an ancient practice that has proven to release stress in ones life, find a calming state, and hopefully create a high effect.
4. Hang out with a Furry Friend
If you have a pet, such as my little pug, hang out with them. Hold them, cuddle them, kiss them. They haven't judged or looked at you the wrong way have they? That's the great thing about animals; they don't care what you look like or what you so, they love you anyways. This love should be returned.
Studies have shown that patients suffering from both mental and physical illness are most happy during Animal Therapy sessions {not to mention music therapy as well}!
If you do not have a pet, try holding a childhood stuffed animal or even visit a local animal shelter -they'd love to see you!
5. Journal or Write
When I was in treatment I went through three notebooks, journaling my everyday experiences. Journaling and writing is a great way to release your thoughts and emotions with the intentions that it can be private. Try keeping a diary, making lists of things you like, write letters... The options are endless!
6. Colour
You're never too old to colour! While in treatment Colouring became a craze, just like how smoking was the cool thing to do in the day; everyone was doing it! Colored pencils and crayons were everywhere!
Coloring is anything Mindful activity that allows one to take a step back from what's going on and take time to focus on something else, un-treatment related. So next time you're in a stressful situation, colour.
This is a great tip at most restaurants as well. More often than not restaurants have a children's menu that consist of crayons and coloring pages or activities. People with eating disorders can find going out a bit of a challenge. If you are above the age of 12, you can still ask for a Colouring page and some crayons to keep you distracted; I'd be shocked if the host say no.
7. Go for a Drive
Take that furry friend if yours or maybe your best friend, someone who understands; maybe it's even your favorite CD, and take a ride. Driving is an easy task that can just ease your mind. Maybe okay some driving games. But always be responsible. If you are tired, distracted easily while driving, under the influence, or in a frantic or wound up, please do not get behind the wheel! And if you're reading this while driving, put the phone down!
8. Art
Get creative! Splash a little colour into this dull and dark disease! Art is a way to express yourself, a simple brush stroke can mean nothing to someone, but to you could mean the world. Do fun activities with art as well, if you are cleared and aren't one to self harm, take art to new heights! My aunt, twin and I once filled balloons with paint, taped them to a canvas and popped them with safety pins and needles; we've also done human spin art - that was interesting.
Art can be very therapetic, colors and forms, shapes and lines, can all represent so much and make an impact. Sit down, relax and simply have an art night! Take time to create, be you, express you!
9. Read
Dive into a good book. Transport yourself into a new world or widen your horizons with some history or memoirs. Reading is not only relaxing but can reduce stress level tremendously, improve sleep if done before bed, strengthen the mind, and is extremely distracting!
I love reading books on meditation, yoga, autobiographies of my favorite musicians, and about others success stories; what about you?
10. Watch a Movie
Ah, yes. Grab a blanket, grab your dog, and watch something that interest you; that won't trigger you!
I recommend anything Disney, documentaries, Will Ferrell , Steve Martin, Robin Williams, Martin Short films. Watch something that'll allow you to either laugh or let out a good cry, maybe even get sucked into with interest.
11. Find The Kid In You
Blow bubbles, play with dolls, grab a yo yo, play gold fish. Do Something that you use to enjoy!
12. Play Games
If there's one thing that I learned from my treatment it's how important games are! When my family would come to visit they learned to bring things like Mancala to fill our visit with laughter and games instead of the early ones of me in tears. Also, playing games at meals and snacks were extremely beneficial! Try to get your friends and family along to play games such as Contact {Directions here }, The Movie Game, or even simple card games. However, don't use these meal games as an excuse not to eat; you need your nutrition. Without it, how are you going to play!?
13. Challenge Yourself
Alright, I don't recommend this to everyone; when you're ready. I have always had a passion for food and cooking; always being in the kitchen. Throughout my recovery journey I found it more and more uncomfortable to be around food, in fear of eating and enjoying it, or simply eating and eating too much. Taking little steps, such as going to the grocery store with my dad {go with a support}, cooking my own meals {make sure to follow meal plan and start with comfortable dishes}, eating with a support who will understand and feel open to any difficulties you have ...
It may be hard at first, I promise it will get better. Baby steps. If this step is too overwhelming please skip it.
14. For Every Negative There's A Positive
For every negative statement you make about yourself, give yourself three positives. You may think "I don't like the way this looks on me, but... I'm a good painter. I am very helpful. I sleep good.."
Give yourself little affirmations and appreciate who you are. Appreciate your body, it does allow you to see the beauty in the world doesn't it? Don't hate your legs, they help you walk. Don't hate your butt, without it - well you know...
I hope these help at least a little for some. I would love to hear what your coping skills are!
As always, I am here for support.
Peace Chaos and Good Vibes
-Lindsey
8. Art
Get creative! Splash a little colour into this dull and dark disease! Art is a way to express yourself, a simple brush stroke can mean nothing to someone, but to you could mean the world. Do fun activities with art as well, if you are cleared and aren't one to self harm, take art to new heights! My aunt, twin and I once filled balloons with paint, taped them to a canvas and popped them with safety pins and needles; we've also done human spin art - that was interesting.Art can be very therapetic, colors and forms, shapes and lines, can all represent so much and make an impact. Sit down, relax and simply have an art night! Take time to create, be you, express you!
9. Read
Dive into a good book. Transport yourself into a new world or widen your horizons with some history or memoirs. Reading is not only relaxing but can reduce stress level tremendously, improve sleep if done before bed, strengthen the mind, and is extremely distracting!
I love reading books on meditation, yoga, autobiographies of my favorite musicians, and about others success stories; what about you?
10. Watch a Movie
Ah, yes. Grab a blanket, grab your dog, and watch something that interest you; that won't trigger you!
I recommend anything Disney, documentaries, Will Ferrell , Steve Martin, Robin Williams, Martin Short films. Watch something that'll allow you to either laugh or let out a good cry, maybe even get sucked into with interest.
11. Find The Kid In You
Blow bubbles, play with dolls, grab a yo yo, play gold fish. Do Something that you use to enjoy!
12. Play Games
If there's one thing that I learned from my treatment it's how important games are! When my family would come to visit they learned to bring things like Mancala to fill our visit with laughter and games instead of the early ones of me in tears. Also, playing games at meals and snacks were extremely beneficial! Try to get your friends and family along to play games such as Contact {Directions here }, The Movie Game, or even simple card games. However, don't use these meal games as an excuse not to eat; you need your nutrition. Without it, how are you going to play!?
13. Challenge Yourself
Alright, I don't recommend this to everyone; when you're ready. I have always had a passion for food and cooking; always being in the kitchen. Throughout my recovery journey I found it more and more uncomfortable to be around food, in fear of eating and enjoying it, or simply eating and eating too much. Taking little steps, such as going to the grocery store with my dad {go with a support}, cooking my own meals {make sure to follow meal plan and start with comfortable dishes}, eating with a support who will understand and feel open to any difficulties you have ...
It may be hard at first, I promise it will get better. Baby steps. If this step is too overwhelming please skip it.
14. For Every Negative There's A Positive
For every negative statement you make about yourself, give yourself three positives. You may think "I don't like the way this looks on me, but... I'm a good painter. I am very helpful. I sleep good.."
Give yourself little affirmations and appreciate who you are. Appreciate your body, it does allow you to see the beauty in the world doesn't it? Don't hate your legs, they help you walk. Don't hate your butt, without it - well you know...
I hope these help at least a little for some. I would love to hear what your coping skills are!
As always, I am here for support.
Peace Chaos and Good Vibes
-Lindsey
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