From my experience in recovery, I know how challenging it can be to change our relationship with food and our bodies. It can often feel like an uphill battle, but there are mindful practices we can implement to help us on our journey towards recovery. Here are 10 mindful practices for eating disorder recovery that have helped me in my own journey.
- Practice mindful breathing
Mindful breathing is a great way to ground yourself in the present moment and calm your nervous system. Take a few deep breaths before a meal to help you become more present and mindful during the eating process.
- Cultivate self-compassion
It can be easy to beat ourselves up for struggling with an eating disorder, but self-compassion is crucial for recovery. Remind yourself that you are doing the best you can and that recovery is a journey, not a destination.
- Challenge negative thoughts
Eating disorders often come with negative self-talk and distorted thinking. Challenge these thoughts by asking yourself if they are based in reality and by replacing them with positive affirmations.
- Focus on hunger and fullness cues
It’s important to learn how to tune into our body’s hunger and fullness cues in order to maintain a healthy relationship with food. Practice checking in with your body throughout the eating process and stop eating when you are comfortably full.
- Use a hunger and fullness scale
A hunger and fullness scale can be a helpful tool for learning how to tune into our body’s signals. Rate your hunger and fullness on a scale from 1-10 before, during, and after a meal to help you become more aware of your body’s needs.
- Practice mindful eating
Mindful eating involves paying attention to the sensory experience of eating, such as the taste and texture of the food. This can help us become more present during meal times and make more conscious choices about what we eat.
- Practice gratitude
Gratitude is a powerful tool for promoting positive thinking and can help us shift our focus away from negative self-talk. Take a moment before a meal to reflect on what you are grateful for in your life.
- Take breaks during meals
Taking breaks during meals can help us become more aware of our hunger and fullness cues and prevent us from overeating. Put down your utensils and take a few deep breaths halfway through a meal to check in with your body.
- Use positive affirmations
Positive affirmations can help us shift our mindset towards a more positive and supportive place. Use affirmations such as “I am worthy of nourishing my body” or “I am strong and capable” to help you stay motivated on your journey towards recovery.
- Seek support from a therapist or support group
Recovery from an eating disorder is not something that can be done alone. Seek support from a therapist or a support group to help you navigate the challenges of recovery and provide you with the tools you need to heal.
In conclusion, recovery from an eating disorder is a journey that requires patience, compassion, and mindfulness. By incorporating these 10 mindful practices into your daily routine, you can begin to shift your relationship with food and your body towards a more positive and supportive place. Remember that recovery is possible and that you are not alone in your journey.