 Eating disorders make your whole world small. Recovery opens up an amazing life that you never could have imagined. In this free 42 page e-book, we share a compilation of coping tips and strategies from some of the therapists and coaches at The Eating Disorder Center! We can't wait to hear what you think. As always, we're over here rooting for you. Link To Your Free E-Book 
The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California and New York (NYC) serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
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By Jennifer Rollin, MSW, LCSW-C  Multiple times a week on my Instagram account, I get a message where someone asks me ‘is recovery really worth it though?’ There was a time back when I was struggling with an eating disorder where I was unsure myself. I wasn’t too happy with my life in general and there were a lot of thoughts like, ‘if my life is going to suck anyway-does it even matter if I have an eating disorder?’ I know it can feel impossible at times and hard to believe when people who have recovered say that ‘recovery is worth it,’ so rather than try to explain the reasons why-I want to describe two of my worst eating disorder days (leaving out certain details that might be too triggering) and a snapshot of my life now. My Worst Eating Disorder Days Scene 1: I was anxious and crying a week in advance-anticipating my weekend away visiting my boyfriend (at the times) family. I was worried about having to eat food that I hadn’t prepared-and not being able to have access to a gym. I was terrified of gaining weight and felt like my world was about to unravel. I remember feeling bone-chillingly cold much of the time. The kind of cold where it felt like I’d never feel warm again. I did very disordered things with food during that weekend-and my brain was hardly getting any nourishment. I felt ashamed of my eating habits-and hoped that I was inconspicuous enough that no one would notice, but they definitely did. Every morning at the crack of dawn-I sprinted up and down the street in front of his house-trying to appease the part of me that was demanding that I exercise. It felt like taking time off from exercise was not an option. I felt so trapped. I was constantly thinking about food and counting down the minutes until my next meal (in hindsight this is because I was starving). I could hardly think about anything else. Pictures were taken and I couldn’t stand the sight of myself. Scene 2: I woke up with a puffy face, swollen cheeks, and a scratchy throat. I had spent the night purging. In that moment-I felt some ‘relief’ and like I finally had ‘a break’ in my day. But afterwards, I hated myself. ‘Please just let me die’ this pain is too much was the mantra that I repeated to myself most days. I felt utterly possessed by my eating disorder. I couldn’t see myself ever being able to stop and because of this I wanted to die. I saw no way out. My Life Now “Do you want pancakes-he asks?” “Sure!” I reply. He makes pancakes with blueberries and sprinkles. We eat them together drizzled with maple syrup as we laugh and then talk about our plans for the day. My mind isn’t ruminating on calories or carbs (or my body!)-instead, I am present, focused, and joyful in the moment. Afterwards we snuggle together in bed catching up on The Bachelor-and crack jokes about the content. I feel free. I feel at peace. And I am filled with gratitude to not have the shadow of an eating disorder hanging over my shoulder. The Bottom Line Recovery is 1 million percent worth it. My past life in an eating disorder pales in comparison to my life now. Currently, I now a career that I love helping people to recover from eating disorders, an amazing group practice The Eating Disorder Center, an upcoming book on eating disorder recovery with one of my best friends, an amazing boyfriend, good friends, the ability to travel and be present in the moment, and a sense of peace and freedom that I truly never thought was possible. Ultimately, I don't know anyone who is recovered who wishes that they could go back to their eating disorder. Life is so much better on the other side. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California and New York (NYC) serving those in cities including Palo Alto, San Francisco, Newport Beach, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By Courtney Levy Daniels, LMHC  Black and white thinking leads you to believe that something is either ALL good or ALL bad, ALL right or ALL wrong. Through the lens of an eating disorder, it can manifest like this: “I had a bite of cake, so my diet is ruined. I may as well eat the whole cake and be ‘good’ tomorrow.” Or how about, “I didn’t follow my meal plan completely, so I am a failure and I will never recover.” Sound familiar? The thing is, this type of thinking can be functional. I mean, why would we think this way if it wasn’t? It can give us a feeling of control by placing things neatly into categories, and serve as a way to help us make sense of the world. However, the downside is that when we limit our thinking to dichotomies, it keeps us from seeing nuances. It keeps us from experiencing the full spectrum of what life has to offer. For example, if we think of the weather as merely “hot” and “cold,” we’re not accounting for those perfect beach days - warm, sunny, and just the right amount of cloud cover to offer a few seconds of shade here and there. And let’s not forget those crisp fall days - the ones where the air is cool enough for a cozy beanie and a pumpkin spice latte, but not chilly enough to warrant gloves. If you ask me, it’s those days in between “hot” and “cold” that are the best ones! So while it may make you feel safe to think in “all-or-nothing” terms, you’re also narrowing your view and limiting your experiences. So how do we expand our black and white thinking to include color? Some tips: 1. Increase awareness:
2. Actively challenge the thoughts:
Instead of: “I didn’t follow my meal plan completely, so I am a failure and I will never recover” Try: “I didn’t make as many recovery-oriented choices as I would have liked to. Tomorrow is a new opportunity to make decisions that are in line with my values” 3. Practice self-compassion:
Reminder: This is not EASY! It takes practice, practice, practice. But with time, it will come more naturally and help you live a much more vibrant life. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California and New York (NYC) serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By Jennifer Rollin, MSW, LCSW-C  On a regular basis, we are inundated with unhealthy messages about exercise. From fitspo on Instagram and influencers showing off their 6-packs to messages about ‘no days off’-disordered attitudes towards exercise are everywhere. Compulsive exercise (i.e. exercise addiction) is a socially acceptable prison cell. I’ve been there and I remember feeling so incredibly trapped-yet unable to stop my rigid exercise routine. The following are a few tips for recovering from compulsive exercise in an exercise obsessed world. 1. Surround yourself with pro-recovery, body positive content and work to eliminate any fitspo. When I was trapped by an exercise compulsion, I remember following fitspo influencers on social media. They talked about having a healthy relationship to movement-but their feeds were full of their chiseled muscles and orthorexic looking chicken bowls. I didn’t realize how much these accounts impacted me until I began recovery and unfollowed them. Step 1: is to think about the areas in your life that reinforce your unhealthy attitudes towards exercise and then cut out/set boundaries with what you can. So this means not only unfollowing social media accounts that cause you to feel guilty for not working out (yesss this includes that friend or family member constantly posting about their workouts)-but also setting boundaries or eliminating things IRL that trigger negative thoughts about your body and exercise compulsion. Then, it’s important to add in accounts that promote body diversity (i.e. people of all different shapes and sizes) and think about what you can start to surround yourself with in your life that promotes healthier messages i.e. podcasts (I’m looking at you Food Psych!), books, articles, friends, and hobbies that have nothing to do with your body or exercise. 2. Notice the stories that you are telling yourself around exercise. It’s also important to start to be mindful of the stories that you are telling yourself around exercise. The next step is to write down some of your unhealthy thoughts about exercise and then write back to them with more neutral and/or positive thoughts. Rather than trying to determine if the thought is true-identify is the thought helpful or unhelpful in terms of getting you in the direction of a life aligned with your true-life values. Unhelpful Thought: ‘I’m so lazy for not exercising today. This is a slippery slope to never moving again.’ Helpful Thought: Not exercising today is actually way harder for you. So, this is something to be proud of in terms of helping you to recover. It’s the opposite of lazy. Just because you took a day off doesn’t mean that you will never move again. That’s super black and white-and even if all you did was activities in your daily life (rather than a formal exercise routine) that would be ok too. It’s important to practice dialoguing back and forth-and to coach yourself in the moment by reframing your thoughts as much as possible. It’s also useful to remind yourself that ‘more exercise’ isn’t always healthier (in fact it can be quite unhealthy in certain conditions) and that sometimes the healthiest choice for your body and mind is rest. Ultimately, exercise is a stressor on the body and if you are anxious about fitting in exercise etc it raises cortisol (the stress hormone)-which is also not healthy. 3. Identify the function of your compulsive exercise. One good exercise is to make a DBT pro/con list of continuing to engage in compulsive exercise. You list out all the ‘pros’ and all the ‘cons’ and then next to each one write whether it is short term or long term-and then tally them out at the end. Compulsive exercise is serving a function in your life (i.e. anxiety reduction) and it’s important to identify the purposes that it is serving for you and more values-aligning ways that you can get any of the valid and adaptive needs met. For example, if compulsive exercise feels like it’s helping with your anxiety (spoiler alert, it decreases anxiety in the short term but increases it in the long-term and makes you more reliant on the behavior), think about other coping strategies that you could use for anxiety i.e. watching a distracting TV show, aromatherapy, playing with dogs, or spending time with a supportive friend. 4. Try a little ‘experiment.’ I think it’s helpful when making behavioral changes to say it’s going to be just an ‘experiment’ for that week. This helps to zoom out from the big picture (i.e. prediction of future doom and gloom) which your ED loves to jump to when you are trying to make scary changes. I remember the first rest day that I took since my eating disorder began-vividly. At the time, I felt unable to take a day off from exercise and my dietitian had challenged me to take a rest day. I felt like I was crawling out of my skin-like I wanted to escape from the situation. I also felt intense guilt around eating. But the thing is, with support from my treatment team-I was able to do it. Even though the first time felt truly awful-it got easier and easier. Then, I was able to make other changes to help myself to find freedom from compulsively exercising. Challenge yourself to shave 10 min off your routine, take a rest day, take a period off all-together (if you can)-whatever step feels like the best place to start. I promise, your body, mind, and soul will eventually thank you. The Bottom Line Your obituary won’t read she was so dedicated to the treadmill, I remember her for her six-pack, and I appreciate that her legs were really toned. It will focus on your relationships, how you pursued your passions, the kind of person that you were, and the difference that you made in this world. I don’t want you to look back and regret moments and memories that slipped away or were colored by compulsive exercise. Full freedom from compulsive exercise is 100 percent possible and so worth it. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California and New York (NYC) serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By Jennifer Rollin, MSW, LCSW-C  Eating disorders isolate you. When someone is deep in an eating disorder, it often becomes their primary relationship-to the detriment or exclusion of other relationships. However, as you work on recovery, brain space can open so that you have more room to think about relationships. The following are a few common struggles for some people in recovery as it pertains to relationships and intimacy. However, it’s important to note that everyone’s eating disorder is unique and this won’t apply to everyone. Relationships in Recovery Feeling like a burden to your partner This is a common challenge that I hear all the time with clients. Many people in recovery struggle with this concept of ‘feeling like a burden.’ Someone might feel like they bring ‘too much baggage’ into a relationship (spoiler: there is no such thing as ‘too much baggage’ and if someone feels that way they are not the right person for you). Others express that they feel badly for their partner ‘having to deal with’ their eating disorder. Something I like to say to clients-is the same way someone in a relationship might get cancer and this is not their fault, struggling with an eating disorder is in no way your fault. Part of being in a relationship is standing by someone through joyful moments and supporting them through the difficult ones. Someone who is truly meant to be in your life will not view you as a burden and will be happy to support you. Are they still human? Yes. Is it possible they will feel frustrated at the eating disorder (not you) sometimes. Sure. But you are in NO WAY a burden. People with eating disorders are ultimately some of the most resilient, brave, intelligent, compassionate, and amazing people that I know. There are other qualities that you bring to the relationship which have nothing to do with your eating disorder. Body image and intimacy Something that isn’t talked about enough is how negative body image can impact intimacy in relationships. Some people who are deeply struggling with body image can have difficulty when it comes to undressing in front of a partner, having sex with the lights on, or engaging in sexual contact at all. If this is a struggle for you, it’s important to note that you are so not alone in dealing with this and there are things that you can do to work through this. The first step is having the courage to discuss with your therapist, partner, a friend, or family member how you are feeling about your body and the ways that this is impacting intimacy in your relationship. When we bring difficult thing to the light it helps to take away some of the sense of shame and isolation. It can also be helpful to write out a hierarchy of different situations that provoke anxiety/shame etc i.e. undressing in front of my partner, taking my shirt off, having sex with the lights on, and then to work to very gradually challenge them (ideally with professional support) while also addressing the thoughts, feelings, and emotions. The problem isn’t your body. It’s the stories that you are telling yourself around your body. Through therapy we can work to create new narratives and help you to challenge the behaviors that keep you stuck. If your partner is open to joining you in a therapy session to discuss this, that could also be a helpful stage of your healing process. Trauma and intimacy Many individuals struggling with eating disorders have also experienced trauma. For some trauma survivors, it can be very difficult to engage in sexual activity without feelings of anxiety, panic, or shame. Trauma therapy (EMDR, CPT, Prolonged Exposure) can be a really important step in your healing process. Through trauma therapy, you can build distress tolerance skills (i.e. grounding techniques for dissociation or intense emotions) and then work to gradually exposure yourself (in a hierarchy) to situations that invoke anxiety and/or shame. For instance, one step on your hierarchy could be talking about the idea of being intimate with your partner in a safe space (ideally with a therapist), another step could be lying in bed with your partner fully clothed. If you are struggling with this, you are definitely NOT alone. You are not broken and you can 100% heal your relationship with sex and intimacy. Difficulty eating with your partner or someone you are dating One reason that eating disorders love to isolate you is because relationships and dating often involve eating out, eating food that you haven’t prepared, and flexibility-which are things that eating disorders often hate. It’s important to challenge yourself in a way that feels uncomfortable but not unsafe. Try to reframe these experiences as opportunities to kick your eating disorder to the curb. Each time you break an eating disorder rule it will get easier (even though it feels hard as hell at first). Your payoff will be freedom and connections with other people that you never could have imagined when you were in the depths of your eating disorder. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By Jennifer Rollin, MSW, LCSW-C  You know who can make a really un-fun travel companion? An eating disorder. At the worst of my illness-I remember crying in anticipation of a weekend away. Being able to prepare my own food and stick to my rigid exercise routine was my safety blanket-and when traveling, it felt like it was being ripped away from me. I spent a huge amount of time and energy thinking about food, weight, and exercise while traveling. It was exhausting. Now, as I’m about to spend a week on vacation with a friend-I am so grateful to be able to actually enjoy vacations (including the food!) The following are a few tips if vacation anxiety is getting the best of you. 1. Think about what you’d want your ideal vacation to look like if you were recovered. Write out what you’d want to be focusing on if the eating disorder was not invited on your vacation. What memories and moments would you want to have? Eating disorders take you away from your true values and tend to cause you to focus on food, weight, and exercise. Work to take some ‘opposite actions’ to eating disorder urges when you are traveling that are in alignment with your vision: i.e. if your eating disorder tells you to restrict or binge at lunch-challenging yourself to nourish yourself appropriately. Example: If your eating disorder is telling you NOT to have a fruity drink-order the fruity drink. I know that taking ‘opposite actions’ is not easy but over time you will create new neural pathways in your brain and the positive behaviors will become more automatic. 2. Lean on your support system. If you are traveling with someone who you feel comfortable talking to about your eating disorder-try sharing with them what would be most helpful. Many people want to help but often they don’t know how. For example, telling your partner: “If I’m having a hard time making a decision on what to order when we’re out to eat, can you choose for me.” If you are working with a therapist, dietitian, and/or recovery coach-you can also email them for support as well. Real talk: reaching out for support when you’re struggling is so strong. 3. Plan what you can in advance. If there are any situations that you can plan to ‘cope ahead’ for in advance with your therapist, dietitian, and/or coach-that would be one idea. It can also be really helpful to pack snacks or buy some when you get there to have on hand. However, it’s good to practice flexibility i.e. saying ‘yes’ when someone asks you to grab ice cream in the afternoon-rather than solely relying on packed snacks. 4. Practice radical acceptance. Radical acceptance is a concept from dialectical behavioral therapy. It doesn’t mean that we ‘like’ a situation rather that we stop fighting against it. Work to radically accept that some things may feel ‘out of control’ on vacation (however that’s just your ED talking) and that you might have increased anxiety. 5. Use those mindfulness skills. I describe mindfulness of your thoughts like this: -Not being mindful of thoughts is like you are outside in the storm in the rain, without an umbrella and you are totally caught in the midst of this raging storm. -Mindfulness of your thinking is like you are watching the storm raging outside from indoors behind a window. The storm is still there but it’s not impacting you as much. Remember that just because you have a thought, does NOT mean that it is true. You can practice mindfulness by visualizing your thoughts being placed on leaves as they float down a stream. Practice responding to your eating disorder thoughts with some healthier statements-and consider making a list in the notes section of your phone so that this list is easily acceptable. Example: Eating Disorder Thought: You are gaining so much weight-you need to eat less. More Helpful Thought: I want to be at whatever weight enables me to travel without guilt, fear, or anxiety. Life is about so much more than my weight. My Hope for You My hope for you is that you get to have a positive experience while traveling and that someday you get to travel completely ED free. Life is far too short to be spending your vacation looking for the nearest gym, obsessing about food, or being bogged down by negative body image. You can totally get there. Just take it one ‘opposite action’ at a time. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By Jennifer Rollin, MSW, LCSW-C  From an outside perspective, someone’s desire to ‘hold onto’ their eating disorder may seem confusing. However, we have to be mindful that eating disorder behaviors serve many functions for individuals (even though they make things worse in the long-term!). Many individuals with eating disorders also struggling with co-occurring illnesses-which can include depression or bipolar disorder (as well as a host of others, but this article will focus on mood disorders specifically). Often one function of eating disorder behaviors is an attempt to regulate emotions/mood. As someone who previously struggled with an eating disorder & depression, I have experienced how difficult this combination can be firsthand. The following are a few tips for those who are struggling with an eating disorder and a mood disorder. 1. Make sure that you are receiving treatment which addresses both the eating disorder and the mood disorder. It’s crucial that if you are struggling with a mood disorder that you try to access treatment which addresses both. This can look like seeking help from a therapist who specializes in these areas. Some individuals also find it to be helpful to be meeting with a psychiatrist and other allied treatment professionals who can help you to address the mood piece as well. There is no shame in taking medication to support your mental health. The same way that there is no shame in using an inhaler if have asthma. Taking a holistic approach i.e. including gentle yoga (if you are cleared by your medical team and tx team to do so!), meditation, and other creative outlets that can help with both your mood and recovery is another option to consider. 2. Practice self-compassion. I know it’s so hard and can feel unnatural in the beginning but beating yourself up for struggling will only serve to make you feel even worse. You can’t hate yourself into healing. Try to be kind to yourself. Struggling with an eating disorder is exhausting. Dealing with a co-occurring mental illness is also exhausting. You are so strong for continuing to try to cope with both. Try to give yourself some credit for all of the effort that you are putting into recovery. 3. Recognize the link between restricting food and mood. Restricting your food may provide a temporary high or numbing affect, but the impact on mood has been well documented. Not eating enough for your energy needs can intensify your mood disorder and make things even worse in the long term. Depression and bipolar disorder can also both impact appetite and may make it feel even harder to eat. In How to Thrive, Expert Tips for Coping with Depression and an Eating Disorder, Nicole Cruz, RD, says, ‘recognize that depression is a change in brain chemistry and to keep the brain functioning at its optimal level we need to maintain appropriate nutrition. In other words, we don’t want to contribute more to the depression and negative thoughts due to low nutrient intake. Cruz also states that, ‘carbohydrates are the primary source of energy to the brain and low carbohydrate diets are highly correlated with depression.' It’s important to make sure that you are getting enough food and adequate nutrients in order to not worsen your mood disorder (and for ED recovery/overall well-being!). The Bottom Line It’s so hard to be dealing with the double whammy of an eating disorder and a mood disorder. You may even tell yourself-well what’s the point of working on recovery from an eating disorder if I’m still going to be depressed (or struggle with bipolar disorder)? Both mood disorders and eating disorders are highly treatable and it’s far harder to address an underlying mood disorder when you are constantly battling eating disorder thoughts in your head. Additionally, I know that there is often a pull to use eating disorder behaviors to gain a (false) sense of control when your mood feels out of control. However, ultimately the deeper you are in an eating disorder-the less 'in control' you actually become. I know there might be part of you that wants to give up, but let this be a sign to keep taking small steps forward (chunking things down into smaller steps can be helpful for recovery). I promise, it will be worth it. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By Megan Samuels, Intern For Eating Disorder Center  Often times, holidays can be an anxiety producing time, being around friends, being with family, interacting in large social groups, food, body image, etc. Whether you are going to the beach for the July 4th, spending time with friends, or finding a little relaxation time (which is what I will be doing), I have created some tips for navigating anxiety during this holiday. Read through these tips and depending on what your holiday plans are, take a picture of some of them so they are easily accessible for you to remember throughout the day/evening/weekend of celebration. Tip #1: Take some time for self-care If you choose to stay home for July 4th, consider engaging in some relaxing self-care activities. These could include, drawing, journaling, taking a bubble bath, or curling up with a blanket and your favorite childhood movie (mine is the Sound of Music). It's ok if you don't have 'big plans' for the holiday. Take the time instead, to practice being kind to yourself. Tip #2: Watch the fireworks Watching the fireworks can be another great way to practice those mindfulness skills. Try laying on the grass (or a blanket) looking up at the sky. Let your body relax. Let your body know that it is safe. Notice the colors of the fireworks. What colors do you see? What emotions are evoked from each color? What physical sensations are happening within your body? How does it feel to be lying on the ground? Do you feel more connected to nature? What thoughts are coming up? What do the fireworks sound like? How does it feel to be so close to the ground? Tip #3: Comfort animals July 4th is not a favorite holiday for all living creatures. I know that my dog will pace around the house shaking during the fireworks. Then she will run to the basement and hide in the bathtub. I take this opportunity to sit with my dog and comfort her. As I am comforting her, I also feel comfort from her just by being in her presence. Take this opportunity to connect with your pet. Tell your pet a story or explain to them what you have been up to that day. You can also try resting your head on your pet’s body and listening for their heartbeat or breathing pattern. Does your heartbeat or breathing pattern match the pattern of your pet? How are they similar? How are they different? Don’t have a pet at home? No neighbors with pets around? Some local animal shelters will let volunteers comfort animals during the fireworks on the 4th of July. Look into animal shelters in your area to see if this could be a possibility for you. Tip #4: Notice how you feel in your body Take a moment (or longer) to notice how you feel in your body. How connected do you feel? Describe what you currently feel in your body. What are you wearing? Describe the feeling of the clothing against your skin. How do you feel about what you are wearing? Do you feel calm? Do you feel anxious? Where is that anxiety coming from? How can we calm down? How does your body feel in relation to the weather and the temperature outside? It's helpful to try to practice 'curiosity without judgement' when it comes to noticing body sensations. You can also try doing a meditation to relax your nervous system, apps I like include 'Insight Timer' and 'Headspace.' Tip #5: Eat food that you actually enjoy Eating disorders and diet culture love to tell you that certain foods are 'good' or 'bad,' but this is simply not the case. Today (and everyday) you deserve to eat foods that you actually enjoy-without beating yourself up or trying to 'compensate' in some way later. Food is not just fuel, it's also about pleasure, enjoyment, and social connection. If your eating disorder is trying to give you rules around food today, work to practice an 'opposite action' to whatever your eating disorder urges are. This is true strength. The Bottom Line I hope that these were helpful during your July 4th experience! Gratitude and mindfulness can help you check-in with you body and respect it. It can also act as an opportunity to thank you body for all that it does for you, and for letting you be with friends and watching the fireworks or being snuggled up with your pet at home. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com By Megan Samuels, Intern For The Eating Disorder Center  This can be a tough one for me. I consider myself in strong recovery and yet I will go on a road trip with a friend or on vacation with family and sometimes all hell will break loose. I consider myself a very organized person and I always stick to my calendar. That being said, it makes flexible eating and vacations pretty challenging for me, as sometimes things can come up on vacations and we have to adapt and be okay with that change. I have learned to accept imperfection, while still fueling myself appropriately, no matter where I am (airport, friend’s house, my apartment, train, etc.). Vacations are tricky because food schedules and mealtimes could change due to a number of factors that are most likely out of our control. This often creates an intense feeling of anxiety and frustration. Eating disorder thoughts may even swoop into the game and try to take control. This is the moment where you tell your eating disorder no! You are more powerful than those vicious voices trying to take over your thoughts. I have created a list of tips for traveling with an eating disorder, as this can be an extra challenge that not everyone may understand and help out with. I want to acknowledge that we are all unique humans, and that things that work for me may not work for you, and that’s more than okay! Tip #1: Pack plenty of food. I consider myself the soccer mom who has EVERYTHING in her purse. Snacks, bandaids, lotion, hand sanitizer, a stress ball, etc. I amplify this part of myself when I go on vacation so whenever I am hungry I will have access to food. This sometimes means buying food at a hotel or a local supermarket and carrying food around with my throughout the day in case I get hungry and I am unable to go buy food. Tip #2: Advocate for yourself. I cannot stress this more. I also acknowledge how difficult this can be, especially in the moment. Advocating for yourself may look like telling whoever you are with (friends, family, etc.) that you are hungry and need something to eat. This could also look like you walking to a nearby restaurant (if you are able to incorporate movement into your daily life) to grab food if no one else is hungry but you are (which is SO okay, everyone gets hungry at different times throughout the day). Tip #3: Reach out for help. You have a support system, use them. It’s as simple as that sometimes. People love you in this world and want to help you. Whether this looks like a family member, a friend, or a therapist, there are people rooting for you and ready to help you even when it doesn’t feel like it. Asking for help can sometimes be the bravest (and sometimes scariest) thing that you do but it is important and can have positive effects on your relationships and your recovery. Tip #4: Believe in yourself. You are always more powerful than you think, and I do not say this lightly. Look in the mirror and tell yourself that you will fuel your body and enjoy food today. The act of looking at yourself and saying an affirmation is so special and it can make all the difference. If believing in yourself is too much, remember that I believe in you and I believe that you can provide your body with food, love, and respect today and everyday. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
By Jennifer Rollin, MSW, LCSW-C  For those who are struggling with an eating disorder, depression, anxiety, or another mental illness, there are often a variety of urges that they experience. For example, people who are experiencing depression may feel the urge to isolate from others. Individuals who are struggling with anxiety might experience the urge to avoid situations that cause them to feel anxious. Individuals who are suffering from an eating disorder may experience the urge to social occasions that involve food. These urges come from a good place, as the individual is often trying to “feel better.” Using the behavior may even feel like it 'helps' in the short term. However, in the long-run they only serve to make the person feel even worse. One Dialectical Behavior Therapy (DBT) skill that can be useful is called “opposite action.”
An Example of Opposite Action Emotions are important in that they provide us with information and signals about things to pay attention to in our lives. There are times when an emotion “fits the facts of a situation” and motivates us towards effective action. For instance, feeling anxiety about an important exam could serve as a motivator to study. Or feeling anxious while walking home alone at night could help someone to maintain a better awareness of their surroundings. However, there are times when an emotion “does not fit the facts of the situation” and when acting on an emotional urge is not effective. For instance, feeling intense anxiety about eating dinner at a restaurant does not “fit the facts of the situation,” and could cause someone to feel the urge to avoid socializing and going out to eat. Over time, this avoidance behavior only serves to make the anxiety worse. Additionally, it could start to negatively impact an individual’s relationships. In this instance, it would be helpful to note that you are experiencing the urge to avoid eating out and to the take an “opposite action,” which is more in alignment with your life values. For instance, pushing yourself to have meals out at a restaurant (despite feeling afraid), would be taking an opposite action. Seek Help If you are struggling with a mental illness and are having trouble putting this exercise into practice, it’s so important to reach out for help from a trained professional. Seeking help when you are struggling is a sign of true strength, not weakness. Additionally, it’s important to note that behavior change can take time. I often ask that clients begin to challenge themselves in gradual and manageable steps. Further, it’s helpful to be compassionate with yourself, wherever you are in your healing journey. If you are interested in learning more about DBT, I’d recommend checking out The DBT Skills Workbook. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington D.C. We also offer eating disorder therapy virtually throughout California serving those in cities including Palo Alto, San Francisco, Los Angeles, Woodland Hills, San Jose, and Beverly Hills. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
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The Eating Disorder CenterWe are a premier outpatient eating disorder therapy center in Rockville, Maryland. Archives
April 2021
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