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Anorexia is a dangerous condition that threatens lives, as the affected individual may starve themselves to death due to psychological, cultural, or physical causes. The mortality rate from anorexia in women aged 15-24 is higher than all other causes. While anorexia primarily affects women, men make up about 10-15% of those affected. To treat this condition, individuals need strength, courage, resilience, and the right attitude, along with support from others. With these, recovery is entirely possible.
Steps
Helping Yourself Overcome Anorexia
Keep a record of your feelings. Writing a recovery journal and noting your emotions will help you maintain awareness of your condition. The journal allows you to track your daily feelings, especially when struggling with food.
- You can use the "unpacking" technique to explore your feelings in depth. For example, if you write in your journal that you feel "fine," ask yourself what the word "fine" really means. This will help you explore your emotions more thoroughly.
Consult with a doctor. Anorexia can lead to serious health complications such as anemia, osteoporosis, digestive issues, cardiovascular problems, and even death. It is best to seek medical advice if you suspect you have anorexia, as timely treatment can lead to quicker recovery. Visit a doctor if you notice the following symptoms:
- Weight loss due to lack of eating
- Fear of gaining weight despite being much thinner than others
- Excessive dieting and exercise
- Anxiety, mood swings, or hyperactivity
- Difficulty sleeping
- Suppressed sexual desire
- Irregular or absent menstruation in women
- Difficulty lifting heavy objects in men
Set realistic goals. Unrealistic goals can create problems as they are difficult to achieve and may cause discouragement. Start by setting small goals, gradually increasing their difficulty once you've accomplished each one. A realistic goal can be balanced with other aspects of life. This is an effective way to assess the feasibility of your objectives. If a goal requires too much effort and time, making it difficult to rest or attend to other responsibilities, reconsider it.
- For example, if you currently eat only one meal a day, try adding a small snack. You don't have to immediately eat three full meals.
- Another example: If you're checking your weight more than 10 times a day, try reducing it to 8. Cutting it down to zero may seem unreasonable, but a gradual reduction is possible.
- Remember that your life is at risk due to anorexia. You may even be forced to be hospitalized to gain weight quickly and prevent life-threatening complications. In general, you can train yourself to achieve a healthy weight with small, realistic goals.
Be cautious of triggers. These are factors that can cause frustration and lead to disordered eating behaviors. Identifying these triggers allows you to control situations that lead to anorexia. Once you know what or who causes your stress, you can plan how to deal with them in the future. Here are some triggers to consider:
- Family-related stress
- Work-related stress
- Images or events that trigger body image concerns
- Specific foods that make you uncomfortable
Learn about intuitive eating. Intuitive eating is a nutrition system designed by nutrition expert Evelyn Tribole and therapist Elyse Resch. It helps you learn to listen to your body’s signals, like when you're hungry or full. It also helps you develop coping mechanisms to comfort yourself that are unrelated to food. Here are some benefits of intuitive eating:
- It encourages viewing eating as a pleasurable activity
- It respects your body or "genetic traits"
- It eliminates dieting mentality
Embrace body diversity. There are many body types in the world, and each one has its own unique beauty. If you struggle to accept your body, observe the diversity of body shapes worldwide and appreciate their special, distinctive qualities. You can admire this diversity at art exhibitions and by viewing classical paintings, where the value of the body was historically appreciated more than today. For more information, click here.
Use positive affirmations when you notice symptoms of anorexia. Whenever you feel stressed or start experiencing anorexia symptoms, use positive affirmations or mantras to redirect your emotions. Become your own guide.
- For example, you could say, "I feel bad, but I choose to follow a new and healthy path."
- Or you might say, "This is tough and inconvenient, but it is only temporary."
Seek Professional Help
Consider therapy. To truly recover from eating disorders like anorexia, outside help is often necessary. There’s too much at stake to handle it alone. The first step is to see a therapist. Therapeutic approaches can help you change your relationship with your body and food by addressing your thoughts and beliefs about life. Here are some effective therapy types to consider:
- Cognitive Behavioral Therapy (CBT). CBT is the most studied therapy for eating disorders. It helps you change thoughts and behaviors related to food.
- Interpersonal Therapy (IPT). This approach focuses on improving relationships in your life, leading to the reduction of anorexia symptoms. A healthier social life, with more encouragement, positively impacts anorexia.
- You can search for therapy experts online or contact hospitals/medical centers for guidance.
Consider inpatient treatment. Due to the dangerous nature of anorexia, various professional treatment options exist. Inpatient treatment involves staying at a hospital where doctors can monitor nutrition, conduct individual and group therapy, and provide sedatives.
- This is particularly necessary if you are severely malnourished and underweight.
Learn about outpatient treatment. Outpatient care is a less intensive form of inpatient care, meaning you go to the hospital but still live at home. Here are some benefits of outpatient treatment:
- If you're in the early stages of anorexia, you can get help without losing your independence.
- You can continue attending school and receive support while living with your family.
- Outpatient care is much more affordable than inpatient care.
Consult a licensed nutritionist. While anorexia is a psychological disorder, maintaining proper nutrition is crucial. In fact, some studies suggest that individuals must overcome malnutrition before they can fully recover from anorexia. A nutritionist can help you understand your body's nutritional needs and guide you on the right path.
Ask your doctor for a prescription. Medications for mental health can help manage the daily symptoms of anorexia. Antidepressants can improve your mood and prevent feelings of despair, while anti-anxiety medications can reduce excessive worry and compulsive behaviors. These medications are especially helpful if you experience anxiety or depression alongside anorexia.
Seek Support from Family and Friends
Ask for help. This is a crucial step in the recovery process. Find an optimistic person in your life whom you trust and rely on. People with eating disorders may feel fearful and ashamed when asking for help, but receiving support from a trusted friend, family member, religious leader, school counselor, or coworker is the first step toward recovery. Research shows that a sense of social connection is vital for healing.
- For example, if a nutritionist helps you create a meal plan, ask friends or family members to help you follow it.
Join a support group. Receiving strong community support is essential in overcoming anorexia. There are numerous support groups across the country where you can share your feelings and struggles. Some groups are led by professional therapists or volunteers, and many volunteer groups are led by individuals who have recovered from anorexia.
- You can find information about support groups online.
Use the internet. If you can't join a support group but still want to connect with others, you can participate in online chat rooms or forums to find people who understand what you're going through. Given the importance of maintaining social connections during recovery, consider posting on relevant websites. Many of the people there have gone through similar experiences. Here are a few options:
- Forums for individuals with eating disorders
- Forums for those with anorexia and related disorders
Stay close to family and friends. Many individuals with eating disorders tend to isolate themselves, often because they believe something is wrong with them. You should avoid isolation at all costs. Isolation only makes things worse. Allowing family and friends to be there for you is key to your recovery.
Avoid harmful websites. Unfortunately, there are many websites that promote anorexia and other eating disorders. These sites glorify anorexia and disordered eating as a lifestyle. They fail to recognize the harmful, painful, and even deadly nature of these disorders. These are often referred to as 'pro-ana' or 'pro-mia' sites, and you should avoid them to prevent negative influences.
Advice
- Remember that things will get better! It may feel difficult now, but many people have fully recovered from anorexia. Don't give up at the first sign of relapse.
- Reach out to those who have recovered from anorexia and listen to their stories.
Warning
- Hiding your eating disorder from your family, friends, or doctor will only make things worse. Being honest with yourself and those who care about you is absolutely crucial.
