What if you viewed behaviors such as restricting, bingeing, purging, cutting, and/or using, as resilient attempts to try to regulate emotions, for some to cope with past trauma-as well as a way that you might be trying to communicate deeper messages.
 
Of course, these behaviors may seem helpful in the short-term, but in the long term they do not actually solve the underlying problems, make you dependent on them, and often make you feel increasingly anxious and unhappy.
 
However, when you shame yourself for struggling you typically only make things worse.
 
What if instead, you practiced applying compassion and a mindful curiosity to the behaviors that you are struggling with?
 
You are not ‘crazy,’ or broken, or screwed up, rather you are in pain and trying desperately to cope.
 
ASPIRE
 
I created the acronym ASPIRE as one skill that you can use when you have urges to engage in restricting, bingeing, purging, self-harming, and/or using.
 
It’s important to practice using this skill when you are not feeling triggered, so that it is easier to access in those moments. Just like learning how to ride a bike or play an instrument, it will take practice in order for this skill to start to feel more natural and eventually even automatic.
 
Also, it’s important to note that even if you engage in a behavior after-the ‘win’ can simply be creating space (i.e. pausing) and using this skill beforehand.
 
Telling yourself that you are going to do this skill in place of the behavior will likely be a set-up. So, start by telling yourself that you will practice using this skill before using the behavior.
 
1.  Alternate ways to communicate  

• Write a journal entry or poem about how you are feeling.
• Draw to express your emotions.
• Create a collage (smash book or alter book).
• Draw on your body, where you would like to self-harm.
• Write a song.
• Talk to a friend, therapist, treatment team member, or support person.

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2.  Self-soothe  

• Listen to meditation, music, or ASMR.
• Drink tea or another warm beverage.
• Light a candle, or put scented lotion on.
• Wrap yourself in a fuzzy (or a weighted) blanket.
• Watch a nature video, or one of a beach scene.
• Play with a pet.
• Sit outside in a relaxing place.

 
3. Practice self-compassion.  

• Instead of beating yourself up for having urges, think about what you’d tell a friend who was struggling.
• I know it might feel very unnatural at first, but practice speaking kindly to yourself.
• Remind yourself that you are not alone and that others struggle with this too and that you are doing the best you can in this moment.

 
4. Invite curiosity.  

• Rather than judgment, practice some mindful curiosity.
• Was there an internal or external trigger?
• What are you looking to feel or to not feel through using this behavior?
• What might you be attempting to communicate?

 
5. Respond effectively.  

• Think of a more values-aligning and compassionate way that you can respond to these thoughts/feelings/urges.
• Could you respond by doing what they call in DBT an ‘opposite action’ i.e. if you are feeling an urge to restrict-having a nourishing meal, or if you are feeling the urge to self-harm putting lotion or drawing where you’d like to cut?
• Think about what you are looking to feel or not feel through using this behavior and other more adaptive ways that you can get your needs met. For ex: are you self-harming to try to ‘feel something’ because you feel numb? Other ideas to get that same feeling might be holding ice, eating something spicy, etc.

 
6. Enlist support.  

• Reach out to people who can support you (either by distracting you, listening to how you are feeling, or helping you to come up with ideas for more values-aligning behavioral responses).
• I.e. can you text/message/email/or call a friend, family member, therapist, treatment team member, reach out to a crisis chat line etc.

 
Prompt:
 
1. Make a list of the behaviors that you are currently struggling with and next to each one write the functions or ‘what it does for you.’
2. Get curious about what the messages behind these behaviors might be-what do you think that you may be trying to communicate (to yourself and/or to others). Reflect on the details of your behaviors to see if you can find any meaning there (ie location that you are self-harming, foods you eating during a binge and ask yourself is physical or emotional restriction of those foods happening etc).
4. Next to each function, list at least one other more values-congruent way that you might be able to get that need met (if it’s not a self destructive desire).
5. Share this assignment with a therapist (if you are looking for support virtually or in Maryland fill out the contact form to schedule a free 20 min consult with a member of my team). 

You can get your life back and you don't have to continue to feel so trapped.

​Ultimately, you can find more life-affirming ways to get your needs met, gradually putting your eating disorder (or addiction, self harm, etc) out of a job. 

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​I was telling my recovery story on a podcast the other day when I remembered a metaphor I’d thought of to describe my eating disorder many years ago.

I remembered how this vision came to me of a bulldog that was inside me.

However, the bulldog was not my eating disorder.

The bulldog was my inner critic, my perfectionism, my ‘too hard on myself’, what I often called my inner taskmaster. And the eating disorder was the toy I could throw to the bulldog to give it something concrete to focus on rather than attacking me. (Of course, I don’t have anything against bulldogs! But for some reason this was the image that came to me then).

Before my eating disorder I felt like this inner critic, this inner unforgiving taskmaster, would attack me for every little thing I did. It was so exhausting, and so disheartening, trying to live in such a way as to never give him reason to attack me - always vigilant against mistakes, always having to give everything 110%.

The eating disorder, in all of its pain, exhaustion and isolation, at least was something concrete that could reliably distract the dog. I knew the rules, I knew what to do, and yes the rules might keep escalating but they were predictable and the dog would be distracted from attacking who I was as a person, as long as I got my eating disorder totally right.

It was extremely exhausting though, and there was no room for error.

One slip-up with the eating disorder and the dog would be on me.

But at least I knew what to do to get him off my back again, be the most disciplined, have the most willpower, be smaller, exercise more.

But it came to me one day.

I was spending so much mental, physical and emotional time and energy dedicated to distracting the dog, but it wasn’t getting me anywhere in the long run. I had to sustain it indefinitely, the dog was never going to get softer on his own, I would never be free from having to distract him or from bearing the brunt of his attacks on me.

And I gradually started to realize that the only way I could ever be really free from how bad my inner critic could make me feel, how cruel my inner taskmaster was to me, was to begin putting energy not in distracting it with how ‘disciplined’ and ‘rule-abiding’ I was, but in confronting it and softening it.

My new approach did not stop my eating behaviors right then and there. Recovery took time and it was definitely not a linear journey. 

But I began devoting more and more time and energy to things that I believed would help me to soften that inner critic, so that it would no longer be so painful to try to give up the eating disorder.

Before I took this approach, whenever I would try to recover, yes I would have some relief from my eating disorder behaviors that were making me miserable, but having to face my inner bulldog’s wrath towards me as a person often felt even worse. It made the eating disorder seem easier than the shame and hate I felt for myself without it, and so I returned to it over and over.

But turning my attention to softening the inner critic bulldog itself - now I finally began to see a light at the end of the tunnel of these constant behaviors…. Challenging my eating disorder began to feel less painful and scary, because the dog wasn’t as ferocious as he used to be.

I began meditating, and this helped me to connect with a deeper, wiser, more loving part of myself, that had always been there but had just been buried under all of my fear and self doubt.

I began reading self-help books that spoke to me, mainly in the areas of self-compassion, inner critic work, spirituality, and other topics I wanted to develop in as a whole person.

And slowly, I started building a foundation on which to connect with a deeper part of myself, and on which to value myself more unconditionally so that even when my inner critic would attack me, I had a loving part of me that could comfort me and gently but strongly talk back to it.

I gradually began to develop a sense of myself that was greater and more solid than my achievements or eating disorder.

And with time and effort of putting my attention on these things, the bulldog got softer and softer, and the eating disorder behaviors and rules felt more and more unnecessary.

Of course, challenging them and the recovery process was still difficult, but I began to strengthen a self-compassionate, wise, loving side of me who could meet my fear and pain in place of my inner bulldog.… and this made such a difference.
 

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 also offer therapy for obsessive compulsive disorder. 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 provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com ​​
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​Struggling with intrusive thoughts, obsessions, and time-consuming rituals is exhausting.

Many people who struggle with OCD feel ashamed about their thoughts and behaviors. However, if you are struggling, you are definitely not alone. 

As an OCD specialist, my passion is helping people to find freedom from OCD and to reclaim their lives.

The following are 5 tips for your recovery from OCD.

1. Begin to label fringe thoughts. 

In the Mindfulness Workbook for OCD, Hershfield and Corboy use the term “fringe thoughts” to describe thoughts that are not regularly in one’s consciousness, but that pop up from time to time.

These thoughts may be desirable or undesirable.

To someone without OCD, these thoughts pass by without distress, however, for someone with OCD, these thoughts have a “sticky” quality and can be alarming, leading to fears that the thought will lead to an action.

​This brings us naturally to the next tip: becoming mindfully aware of when you are engaging in thought-action fusion, a cognitive error. 

2. Thought-action fusion.

If you think something, will it automatically turn into an behavior?

It can be very powerful to remind yourself that just because you think something, it doesn’t mean that you will automatically begin to do something.

Another way to consider this is: is this thought actually dangerous? And, if it’s not dangerous, do I actually need to suppress it and engage in compulsions to make that thought okay? 

3. Seek support, not reassurance.

Many people with OCD engage in reassurance seeking.

For example, they might ask a family member: I would never _________, right?

Often, family members feel tempted to say, “of course not.”

The trouble with reassurance seeking is that you typically need more and more of it to feel better.

As a result, reassurance seeking actually makes the initial fear more powerful.

Consider finding a way to seek support instead. For example, you could say “My OCD is really trying to make me think I did something frightening,” or “The OCD voice is so strong today.” This will give your loved one a chance to give support by saying something like “I know this is really hard for you. Remember that these thoughts are coming from OCD and not you.” 

4. Educate yourself on OCD.

The more you understand the disease, the better.

That scary thought that you thought no one else had might be more common that you think.

Normalizing what you are experiencing will naturally decrease your anxiety and help you stop engaging in exhausting rituals as you are more and more easily able to attribute thoughts to OCD.

It can even be helpful to name your OCD and begin to identify it’s voice versus your own.

5. Reach out.

Talk to a friend or family member and consider meeting with a therapist.

No one should have to struggle with OCD alone.

You can find freedom from intrusive thoughts, obsessions, and rituals. 
 

​The Eating Disorder Center is a premier outpatient eating disorder therapy center in Rockville, Maryland. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, and bulimia, and body image issues. We also offer therapy for obsessive compulsive disorder. 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 provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com ​