recovery challenge

The brain does weird things when you deprive it of food.

And I don’t mean just calorically. Even if you’re eating 2000, 3000 calories a day in recovery, if they’re all safe, you’re still going to be obsessed with food and what you “can’t” have.

(AKA a friendly reminder to challenge yourself today.)

50 Day Binge-Free Challenge

im going to do the 50 day binge free challenge as I have been struggling a lot with binging and purging laTely…. seeing as I already binged and purged today :( I’m gonna start tomorrow… if anyone wants to do it too I would love for them to message me so I can try to see how they are doing xx hope you are all well

this is the challenge: 

50 Day Binge-Free Challenge

Day 1: Why are you doing the 50 day binge free challenge?

Day 2: Post a recent picture of yourself! Don’t body-shame, name two things you like about yourself in this picture.

Day 3: What do you define as a binge?

Day 4: A picture of one snack you had today that you felt was a good portion size.

Day 5: What do you usually binge on? Do you have certain trigger foods?

Day 6: Do you have any fear foods? If so, post a picture of them here. Yep, have the picture on your blog, and try to stop being scared of these foods.

Day 7: Are there specific times of day that you have trouble avoiding a binge? How are you working around that now? (Congrats on making it one week!!)

Day 8: A picture of something that makes you smile.

Day 9: What inspires you?

Day 10: A picture of a time in your life you remembering being really happy. How much does binging affect your mood?

Day 11: What is the hardest thing you’ve had to do? It can be fitness, social, mental, etc.

Day 12: Why do you think you binge? Be honest with yourself.

Day 13: What are you doing to make sure you’re drinking enough water? (This is key!)

Day 14: Do you think your binging is emotional?

Day 15: You’ve lasted OVER TWO WEEKS! How does that feel?

Day 16: Picture of a non-food reward that you enjoy.

Day 17: What have you done so far to keep yourself going?

Day 18: Do a cartwheel, (OR anything else cool you can do physically) and add a photo of it!

Day 19: What is your favorite way to work out?

Day 20: Picture after an intense workout! (Doesn’t have to be from today, but it should be!)

Day 21: Post your intake today. Are you happy with it?

Day 22: Give us a picture of your favorite breakfast!

Day 23: What is your favorite HEALTHY food?

Day 24: Talk about something you did for YOU today – emotionally, physically, etc. 

Day 25: CONGRATS! You’re HALF WAY THROUGH! How are you feeling?

Day 26: What has been the hardest part about this so far?

Day 27: Does anyone know about your issues with binging?

Day 28: Picture (if you’re comfortable) of something you’re insecure of, and 5 REASONS why you shouldn’t be insecure.

Day 29: What is the best compliment you have received/can remember?

Day 30: ONE MONTH IN! WAY TO GO! Think you can make it 20 more days? List 3 reasons you want to keep going.

Day 31: Who in your life makes you really happy?

Day 32: Do you strength train/lift weights at all? (YOU SHOULD!)

Day 33: Detailed account of a binge you remember having. Try analyzing your feelings before and after it happened.

Day 34: A picture of some item of clothing you want to buy for yourself.

Day 35: When did your binging start? Why do you think it started?

Day 36: A picture of a time in your life that you didn’t feel good about your body. List two things that you like about this picture now.

Day 37: Do you think it’s possible to be 100% happy with your body? Why or why not?

Day 38: What calms you down when you’re stressed out?

Day 39: A picture of your favorite book.

Day 40: TEN MORE DAYS LEFT! Name an accomplishment in your life that you’re really proud of.

Day 41: Favorite actress or singer and why? Do you look up to this person?

Day 42: A picture of what your pantry/dorm room looks like after 42 days of no binging! Are there foods you’ve been able to keep around that you couldn’t before?

Day 43: List five things that you love about yourself.

Day 44: Do you see yourself as a happy person? Do you think others see you as a happy person?

Day 45: What’s your biggest fear? How can you overcome it?

Day 46: When did you make your tumblr? How has it changed since you first started it?

Day 47: A picture of something you ate today that would have once made you feel guilty, but today you have NO GUILT.

Day 48: The challenge is almost over! List 5 things you’re looking forward to coming up.

Day 49 - Hey, remember that picture you took at the beginning on day 2? Post another one in the exact same pose. Notice any differences? What was your mindset on day 2 vs. today?

Day 50: CONGRATS! You’re amazing :) What are your goals now? Go after them!

Recovery Challenge: How to Forgive Yourself -- No Matter What

Everyone makes mistakes. Sometimes they are small and forgettable, and sometimes they are big, but too often we can’t seem to stop beating ourselves up about it, way past the point where it’s helpful.

This is something I’ve found helpful for reconciling that just because I did something bad doesn’t mean that I am doomed to always be a bad person — no matter what I’ve done, I can learn from it and change for the better, and so can you.

1. Identify when you are beating yourself up, as it is happening. 

  • Example A: I failed my math test.
  • Example B: I lashed out in anger and hurt someone I care about.

2. Identify the thought and put it into words.

  • Example A: “I’m so stupid.” “I’m just terrible at math.” “I’ll never succeed.”
  • Example B: “I am a terrible person. What I did is unforgivable; I hate myself for what I have done.”

3. Limit the damage mentally, both in terms of extent AND duration. This is where you regain control over your thoughts by reminding yourself that you can come back from this. It is NOT an excuse; It doesn’t mean that your mistake wasn’t a mistake, or that it was okay to do (this applies especially if other people were hurt by your mistake). It just means that who you are and what you choose to do in the future are not defined by your past mistakes.

  • Example A: instead of “I failed this test” say, “I got a bad grade on this test.” Instead of “I always fail math tests” say “I have been getting bad grades on my math tests.” Instead of “I AM stupid,” say, “I am having trouble with math.” 
  • Example B: Instead of “I can’t believe that I’m the kind of person who would do something like that,” say “It’s hard to come to terms with the fact that I did such a bad thing.” If you were in control at any point, recognize the areas where you WERE in control — “At least I kept myself from using physical violence” “At least I stopped when I realized what I was doing”. If you were not in control at any point of the encounter (emotions were overwhelming, you were under the influence of drugs/alcohol, etc.), know that you are in control NOW, and that you are alive and capable of making positive changes moving forward.

4. Identify ways you can improve the current situation

  • Example A: “My grade is lower than I want it to be because of this grade. Perhaps I can ask the teacher for an extra credit assignment.”
  • Example B: Assess whether an apology is appropriate. Is it totally genuine? Will it help the other person? Keep in mind that many people want merely to forget about these situations entirely, and reminding them of the situation might only cause harm or conflicted feelings on their part. Know that they are entitled to feel whatever they may be feeling as a result — including resentment and other unpleasant feelings towards you —  and if/when you apologize, make sure to validate their feelings rather than excuse your behavior. This includes respecting their choices afterwards if they choose to distance themselves from or end the relationship. Accept responsibility for what you’ve done, that it is a part of your past which you can learn from but can’t erase. This can be a lot to stomach, especially if they choose not to forgive you, so recognize that you are making a CHOICE to improve and change, that that is a brave choice, and again that your past does not define your future.

5. Once you have done what you can to rectify the situation, find a lesson in the mistake.

  • Example A: “I should figure out which areas of math I struggle with BEFORE the exam.” “I must get help as soon as I realize I don’t understand, rather than putting it off.”
  • Example B: “I need to recognize when my anger starts interfering with my ability to control my actions.” “I need to limit my alcohol/drug consumption so that I remain in control of my actions.” “I need to be more aware of what actions are appropriate to the situation, and the consequences of my actions for others.”

6. Prevent this mistake in the future by committing yourself to a plan for practicing this lesson.

  • Example A: “I will bring questions about material I struggle with to the class before the next exam.”
  • Example B: “When I notice myself getting angry, I will take 10 deep breaths.” “If I start feeling out-of-control with anger, I will leave the room for 5 minutes and calm down.” “I will pace myself when drinking in order to avoid getting so dangerously drunk again.” “I will stop using alcohol/drugs and/or get help in order to do so.” “I will check in with the others involved in situations where I am unsure about what is appropriate.”

7. Look forward and forgive yourself. The purpose of guilt is to teach you a lesson, the lesson being “Hey! Don’t do that again!” It’s sort of like your brain’s built-in behavioral conditioning system. Now that you’ve learned this lesson and are committed to applying it, you can let go of this guilt. No matter the mistake you’ve made, you can always improve from here. You don’t have to be perfect to forgive yourself. You just have to try to be the best you know how to be from this point on. This step takes more practice, but until you’ve gotten the hang of it, start by just saying to yourself, “I made a mistake. I have done what I can to fix the situation and prevent this from happening in the future. I am a work in progress. I forgive myself.”

2014 Recovery Challenge Day 7

List some coping skills or distractions that have worked for you.

  • Writing. I write poetry when I get stuck in a deep depression that I can’t get out of/ or when there is no one that I can talk to.
  • I talk to people. Usually one of my friends from school, but It can really be anyone who cares to listen.
  • Going out and doing things with people. This has really helped me because I can get stuck and think dark thoughts, but if I keep myself busy, there’s less of a chance of that happening.
  • Listening to music. Really any music will do, though sometimes my favorite songs just make it worse, so I usually listen to sad or angry music when I feel depressed.
  • Reading books or doing homework. This really helps me because it gives me the chance to focus on doing something important to me and to be productive while distracting myself.
  • Drinking ice cold water. This really only applies to my ED, but when I feel that I’ve eaten too much and should purge I drink ice cold water so that it feels like I haven’t really eaten that much. In other words the ice water tricks my mind into thinking that I’ve only eaten a little bit when I’ve actually eaten a normal sized meal.
“Am I recovered enough to go back to school?”

A lot of schools of thought about recovery say that you’re never 100% recovered. To a large extent, I agree – it’s just more complicated than that. 

It might be helpful for you to work with someone who knows you well (therapist you’ve been seeing, close friend, sibling, etc) with no motive to push you harder than you want to be pushed to break down what your responsibilities as a student will be, which stressors you’ll likely face, etc. and then go through them one by one to determine if you can/which conditions are necessary for you to REALISTICALLY handle it. Example:

  • Study 2 hours per day ← I can do that if I have a study buddy and regular study times
  • Wake up early enough to meet my carpool ← if I go to sleep between 10pm and midnight
  • Feed myself throughout the day ← If I bring money, check in regularly about whether I’m eating, avoid skipping breakfast, and keep snacks
  • Handle stress of publicly critiquing my writing ← if I have time after class to process any feelings that come up, and if I have my anti-anxiety meds just in case.
  • etc.

Now: is it realistic for me to expect that I can not only fulfil my student needs, but also the conditions that precipitate that? In this case, yes. In the past, there were different circumstances that made it a bad idea for me to try to do the semester: I was not able to self-regulate and take care of basic needs, I was doubtful about my ability to ensure attendance under my own supervision, I couldn’t focus enough to read more than a sentence or two at a time, my major assignments had absent professors (online and self-study), etc. I tried anyway, and it was a huge waste. 

That’s when I realized that a realistic, factual assessment of what my current capabilities are – NOT what I ought to expect of myself – was way more important than how much I wanted to be able to go.

It was definitely hard to admit certain limitations (like “unable to read” or “not enough self-discipline or time management skills to ensure adequate studying”), but remember 1) mental/learning disabilities ARE disabilities, it’s okay if it does disable you in some way and 2) even if it’s not due to disability and is just a stubborn character flaw: it’s better to address it and work around it than to try to pretend it away.

Recovery Challenge: Notice Your Body

Something that helps me a lot is watching my body as it moves. When I lean forward, I have belly rolls; if I stretch backwards, they stretch with me. When I sit down, my thighs spread out wide. Realizing that my rolls are just my skin being flexible to fit me, that my spreading thighs are where my body creatively turns currently-relaxed parts of my leg into a comfy seat just for me, helps me also realize that my body isn’t just one shape — that my “perfect shape” would be too rigid, stiff, and useless for me to be much more than a Barbie doll. Doing this thought exercise helps me realize that many of the “imperfections” I find with how I look are actually necessary for me to have a functioning human body — and that being flexible and capable of change is infinitely more valuable than fitting an arbitrary definition of “perfect.”

fromtheseashesirise  asked:

I have a gratitude app that I think is better than the one you reviewed. It's called gratitude tree. Each month you start w/ a bare tree. Every time you add something you're grateful for it adds a leaf to the tree. You title it and select the date, and you can add text a picture and/or a voice recording. My tree is almost full because I've done it every day this month! And you can go back and see previous trees and click on the leaves to see what you wrote.

Awesome!

(Download it here, free, for iOS 5.0+)

Coping Skills part 2 (courtesy of something-fishy.org)
  1. Have a “Service Plan” – Make up a Friendship Gift – a special baskets of goodies (you can put anything you want in them – special stationary, stickers, coloring books, toys for the kids, bath bubbles and lotions, movie tickets, etc.) – or buy one of those beading kits and make bracelets, keychains, necklaces, anklets, etc. – or any other craft you could make and think you’d enjoy doing – for the people in your life that you care about. When you are feeling down and/or the urge to fall back on the disordered eating behaviors, grab one of friendship gifts, hop in your car, and drive it to your friends house or the post office. Leave it or mail it anonymously. This gets you out of the house and doing something for others, and helps to make you feel good! It also helps get you out of the self-pity mode.
  2. Varying Your Routine – Try making small changes in your daily routine… doing this helps you to be aware of your surroundings at all times (rather than just “going through the motions”). Some examples are: brushing your teeth with the opposite hand or in a different bathroom, putting your pants on before your socks if you normally put your socks on first, driving to work/school a new way, shopping at a different market each time you go – be creative… think about your routine and how you can change it!
  3. Safe Things – Pick an item or a special smell that is safe to you – for example, if you had a grandmother who wore a certain kind of perfume, or a special necklace someone gave you – and carry it around with you. When things feel stressful use the smell or item to help keep you grounded.
What is a recovery jar?

Since I’m getting a lot of asks about this I decided to just explain what I’m doing again. So recovery from mental illness does not mean you are cured. It’s an acceptance of your condition and the ability to live a fulfilling life. Recovery is an internal process that enables you to get the most out of life despite your mental illness. I am a firm believer in recovery but on my bad days I lose all of the hope and drive that has keep me going. I wanted a way to remember the things I did during the “good days” and the things that lead me to recovery. Every time I do something that gets me closer to recovery I will put it in the jar. On the bad days when I’m feeling hopeless I will take them out and remember everything I did to get to where I am today. I will remember that one bad day or even a bad month isn’t going to stop me from recovering. 

If anyone is going to do this and want me to see it tag me! I’d love to see what everyone is doing! <3 

This is really important. So as I’m sure a lot of you guys know, it’s kind of frowned upon for people in recovery to become vegan since usually it’s a way of adopting a socially-approved restrictive diet. I was super conscious of this but knew I was doing it for the right reasons since I had to give up a lot of healthier, lower-calorie foods to go vegan (coconut yogurt vs greek yogurt, soy cheese vs real cheese, froyo vs sorbet, etc.) Anyways, I was at Target a couple weeks ago and I saw these limited edition cinnamon vanilla english muffins. They smelled sooo good and I really wanted to try them— then I looked and saw they had dehydrated cream cheese. So I put them back. Afterwards, when I was being honest with myself, I realized I used the fact that they weren’t vegan as an excuse for not challenging myself. In other words, my ED was taking advantage of my veganism.
Last night, I bought them.

I’m still following a vegan diet, but I firmly believe mental health comes first. That’s why I needed to eat these. I understand if I lose followers over this, but I’m really proud of myself.

anonymous asked:

Hi:) I am looking for a ...days challenge. I am looking for something to bring me forward in my recovery - 'day 1 - do..''day 2-...' (and not things like post a selfie/picture of..) but things that are kinda challenging me in a positive way? I have tried to find something but I can't and I don't think I can come up with something myself as I am trying to get out of my comfort zone. Do you know any? (if not, it's ok :D) THANK YOU!! xx

Hey there :) xx

I’m super happy that you messaged us this question. I’m sure that my answer can help many others too in recovery

  • Day 1- Write a letter to your addiction (‘drug of choice’) or your disorder.
  • Day 2 - What have you done to help yourself with your addiction/disorder? 
  • Day 3 - List 3 things you like about yourself.
  • Day 4 - Have you emotionally harmed anyone (besides yourself) with your addiction/disorder? If so, how? 
  • Day 5 - How do you want to be remembered?
  • Day 6 - Write a letter to someone who has harmed you or has made you feel bad.
  • Day 7 - What are 2 things you want? What are 2 things you need?
  • Day 8 - If you could go back in time (before your addiction/disorder) what would you tell yourself?
  • Day 9 - Who do you look up to? Why?
  • Day 10 - List 5 goals you have for yourself, short-term or long-term.
  • Day 11 - What motivated you to enter recovery?
  • Day 12 - What are 3 things you would like to change about yourself?
  • Day 13 - Have your struggles changed you? For better or worse? Why?
  • Day 14 - Think about yourself one year ago, how have you changed?
  • Day 15 - When you are triggered, what do you tell yourself to calm down?
  • Day 16 - List 5 things you are grateful for.
  • Day 17 - What in your life has improved since you entered recovery?
  • Day 18 - Have you found a Higher Power (doesn’t have to be religious)? If so, what is it? If not, do you have any beliefs?
  • Day 19 - What is the hardest thing you had to give up because of your disorder/addiction?
  • Day 20 - Where do you see yourself in 10 years?
  • Day 21 - What was your ‘rock bottom’? How did you overcome it?
  • Day 22 - Favorite quote(s) to live by?
  • Day 23 - How would you deal if your (future?) child had your addiction/disorder? What would you say to them?
  • Day 24 - Has having a Tumblr helped or hurt your recovery? Why?
  • Day 25 - What/who in your life makes you smile ear to ear? Why?
  • Day 26 - What would you say to someone if they told you 'I give up on my recovery. It’s too hard.’?
  • Day 27 - Tell us a story about yourself in the midst of your addiction/disorder. It can be positive or negative.
  • Day 28 - What do you feel is your greatest strength?
  • Day 29 - What are some of your favorite recovery blogs or sites?
  • Day 30 - What is the best part about being in recovery?

(source.)

Hope this helps lovely <3

-Shelby (: