beat this eating disorder

7/26/2019 Beat This Eating Disorder

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Beat This Eating

DisorderCreated by Thomas Oakley



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With thanks to my sister Ellie Oakley,who provided the inspiration for the

journal and talked through countless ideaswith me.

Many of these activities were suggestedby people who have battled eating

disorders so a huge shout-out to anyonewho helped this project.



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ContentsIntroduction ......................................................................................................... 6

Helping Hand ....................................................................................................... 7

Hello World! ......................................................................................................... 9

Plan Your Day .................................................................................................. 10

Take a Deep Breath ..................................................................................... 11

Reasons to Recover ................................................................................... 12

Mango Milkshake............................................................................................ 13

Treat Yourself! ............................................................................................... 14

Bombs Away! .................................................................................................. 15

Demolition Derby ............................................................................................ 16

I Double Dare You! ........................................................................................ 18

Change your Tune ......................................................................................... 19

Photo Fabulous .............................................................................................. 21

Why is Body Image important? .........................................................22

Doodlebug ........................................................................................................ 23

This is a Stream of Consciousness ..................................................... 24

One Step Forward, Two Steps Back... ............................................... 25

Box of Tricks .................................................................................................. 26

Meditation ......................................................................................................... 27

Why Do I Feel How I Do? ........................................................................... 28

Alternatives to Self-harm .......................................................................... 29

Exercise ............................................................................................................ 30

Rose-tinted Glasses ...................................................................................... 31

https://d.docs.live.net/f661e7ec5ae717c2/Wreck%20This%20Eating%20Disorder/Word%20Documents/WTED%20A5Print%20version.docx#_Toc445389422

https://d.docs.live.net/f661e7ec5ae717c2/Wreck%20This%20Eating%20Disorder/Word%20Documents/WTED%20A5Print%20version.docx#_Toc445389422



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Oodles of Doodles ........................................................................................ 32

Beautiful Breakfasts .................................................................................... 33

Pet Peeves ...................................................................................................... 35

Every Cloud Has a Silver Lining ............................................................. 36

Jekyll and Hyde ............................................................................................... 37

Beauty Sleep .................................................................................................... 38

Do or Dye .......................................................................................................... 39

Back to the Future! ..................................................................................... 40

Thought Detectives...................................................................................... 41

To the Core .................................................................................................... 42

Face your Fears! .......................................................................................... 43

House of Mirrors .......................................................................................... 45

Oh Crumbs... ................................................................................................... 46

A Letter to... .................................................................................................... 47



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IntroductionThis is your journal.

That means you keep it, you choose what you write, and whenyou’re done with it, you’ll be the proud owner of a one-of-a-kindwork of art.

There are over 30 activities here, so it should last you at least amonth if you do one a day, but you can do them at whatever

pace and whatever order you fancy.

The title is about eating disorders, but really it’s so much morethan that: for example, it deals with anxiety, mood, and livinghealthily, while some activities are there just because they’refun! It’s not a cure for anything, but may help you think aboutthings differently.

If you want to, you can personalise your journal: stick things onit, colour it in and make it unique!

Note: Some activities require supplies, so maybe have a flickthrough in advance so you’re not caught off-guard!



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Helping HandBefore the real fun can kick off, it’s important to go through a

few things. Sometimes people need help, but it’s tricky to knowwho to turn to. Think of this as your safety briefing; like theones they do on flights before you take off!

When should I get some help?

The easy answer, is if you feel like you need it. If you’restruggling, or a worried about things then asking for help is a

sensible thing to do.

Many people don’t realise they need help until they’re in realtrouble. Here are some ‘red flags’; if you have any of them, itmeans you should definitely see someone.

Red Flag signs

If you’ve lost a stone (about 3kg) in weight in 3 months. If you worry you have lost control over what you eat.

If you find often force yourself to exercise or skip meals.

If you faint, feel dizzy or have a blackout.

If you’ve made yourself sick, especially if this is more

than twice a day or there is blood in it. If you use any diet pills or laxatives.

If you can’t stand up without using your arms to leveryourself up.

If you’re short of breath.

If you feel like you want to harm yourself.

If you’ve had thoughts of suicide or feel hopeless.



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Why should I get help?

You’re probably stressed out and anxious, and getting help withthis can help you start to feel a bit better. Also, eating disorderscan have a real impact on your body and can even put your lifeat risk so it’s important to take them seriously.

Who can help me?

Your family and friendsIf you’re worried, your friends and family generally know youpretty well. They may be able to give you a bit of extra support,and if you need more help, then they can go with you in caseyou’re nervous.

Your GP

Especially if you’re experiencing any of the ‘red flag’ signs. Your regular doctor is a good person to chat to, especially asthey probably know you already. They can also help point you inthe direction of other people who can help.

Beat b-eat.co.uk

0345 6341414 [email protected] (adults)

0345 634 7650 [email protected] (U25s) These guys are the leading eating disorder charity in the UK. Ifyou look online, they have a helpline you can call, or an emailaddress if you can’t quite handle a conversation.

Samaritans samaritans.org 116 123 [email protected]

Sometimes you feel like you can’t talk to your friends or family,so if something is troubling you; you can call the Samaritans forfree at any time and there will be someone to listen to you.



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Hello World!This journal is going to be your friend for the next month

- so tell it a bit about yourself. (Also useful in case it gets lost!)

Your name:

Age:

About you:

(Hair colour,Eye colour,personality,everything thatmakes you, you):

3 favourite things:

3 fears:

Someone who

you care about:

If you were ananimal, which onewould you be,and why?:

Somewhereyou’d love to visit:



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Plan Your DayOften, when people are stressed they lose any sense of routine.

A proper routine can help you get back on track and feelinggood.It may seem silly but try writing a schedule for tomorrow. Makesure you include things like personal hygiene, eating, socialising,and a good amount of sleep.

Time Activity6:00am

7:00am

8:00am

9:00am

10:00am

11:00am

12:00pm1:00pm

2:00pm

3:00pm

4:00pm

5:00pm6:00pm

7:00pm

8:00pm

9:00pm

10:00pm11:00pm



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Take a Deep BreathDeep breathing is a good way to relax when you’re anxious.

Even better, you can do it anywhere and people won’t evennotice! Breathing techniques are even a key part of Yogaknown as “Pranayama” - “prana” in Sanskrit means both"breath" and "spirit energy".

Try to step out of the situation, and focus on your breathing.Listen to the sound of your breathing and take slow deep

breaths. Here are three great techniques you can try indifferent situations:

Before something stressful - Abdominal BreathingPlace one hand on your tummy and the other on your chestbone and feel the movement of your body as you breathe inand out. If you can, breathe from your abdomen rather than

your chest and take some slow deep breaths.

For an energy boost - Alternate Nostril BreathingSome say this one gets both sides of your brain going. Start bypinching your nose, block off your right nostril, and inhalethrough your left nostril. Now block off your left nostril andexhale through your right nostril. Carry on the pattern,

switching it by breathing in with your right and out with your leftnostril,

Before Bedtime - Equal BreathingThis one is as simple as breathing in, counting to four, thenexhaling and counting to four again. Breath through your noseas this will slow down your breath and let you relax. You don't

just have to do it at bedtime either, this one can be done anytime, any place.



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Reasons to RecoverSometimes, you need a little reminder of the things that are

important to you. Before you get better, you need somereasons to recover. Maybe it’s so that you can spend moretime with your family, so that you feel healthier, or so that youcan go out with your friends and manage to sit at a café withthem. Try and list 10 reasons that make you want to recover.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.



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Mango MilkshakeStaying hydrated is important. This doesn’t mean drinking fluids

all the time, and a good goal is 2 litres for a normal day. Stayinghydrated is especially relevant if you purge, as you might belosing key fluids this way. Water is good, but it’s always nice tomix it up a little. This milkshake could be one option as analternative snack if you have trouble with solid foods.

Ingredients • 1 frozen banana (peeled and sliced)• ½ medium mango (in chunks)

• 100ml of dairy milk (whole or semi-skimmed)

• 4-5 ice cubes (optional)

Method1. Blend the banana and milk together in a good blender

until the mixture is smooth and creamy.2. Add the mango and ice, then carry on blending until it’s

thoroughly mixed. This will take a couple of minutes.

3.

Try and enjoy your smoothie! Take small sips and doyour best to keep it down.

If you are seeing a clinician, it is best to speak to themabout your diet. The best person is a dietician.They should beable to give you advice on what to eat and also the importanceof having a balanced diet which includes lots of different foods.



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Treat Yourself!Making changes can be hard, especially if you’re trying to break

a habit. Which is why rewarding yourself is important!1. Find a jar and make sure it’s clean.

2. Decorate it however you like! (With ribbon, glitter glue,stickers – get creative)

3. Find some buttons. You can often find these at marketsor online – get lots of different kinds.

4.

Every time you do something tough like not purging(even if you really want to), going out even if you’remiserable, or sharing how you feel even though it’s kindof private: put a button in the jar.

5. Choose how many buttons you need before you get atreat: Somewhere between 10 and 15 is a good idea.

6.

When you get enough buttons in your jar, treat yourself!Pick something non-food related, like a manicure, a smallpiece of jewellery or a bath bomb.

7. Empty the jar and start all over again, maybe you couldkeep a list of the treats you got yourself and rememberhow you earned them the hard way.



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Bombs Away!Looking after yourself starts with the basics, so let’s get you

spick and span, and smelling good. It doesn't matter if you’re abath person or a shower person; we’ve got ideas for both! They even make great gifts for friends and family.

Bath BombIngredients• 1 cup Baking Soda•

1/2 cup Epsom Salts• 2 tablespoons Coconut Oil• 1/2 cup Citric Acid• A mould for your bath bombse.g. a muffin tray• Some vegetable oil• 4-5 drops Essential Oils

e.g. Lavender (Optional)• Food colouring (Optional)Instructions1. Mix all the dry ingredients in a bowl.2. Mix all the wet ingredients separately.3. Slowly add the wet ingredients to thedry ones, it may fizz a little but keepstirring. 4. Add a few drops of oil to each mouldand fill it with the mixture. (Don’t fill to thetop as the mix will expand slightly)5. Leave at room temperature for atleast 3 hours and until hardened. 6. Enjoy your bath bomb in a nicerelaxing bath!

Shower ScrubIngredients• 1 cup of

brown sugar• 1/2 cup ofcoconut oil• 2 tablespoons ofcocoa powder• 4-5 drops ofcoconut extract/

essential oils

Instructions1. Mix all theingredientstogether in a bowluntil they are

smooth.2. Put it in a jar.(you coulddecorate it withribbon if it’s a gift). 3. Once a weekrub the mixture on

your skin thenwash it off!



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Demolition DerbyWrite down all the bad things your illness tells you or leads you

to do, on this page - then rip it up and destroy it! It doesn’tmatter how: flush it down the loo, scrunch it up, or tear it toshreds…the possibilities are endless.

Your eating disorder has such a destructive impact on you, it’stime to get your own back!



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This page is blank for when youtear out the page before!



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I Double Dare You!It’s good to set goals, it gives you something to aim for and you

generally feel pretty good when you succeed.We often bite off more than we can chew or don’t know how togo from dream to reality. Today, we're going to set some goalsto achieve by the end of the month but try to follow these tips!

Be realistic

If you plan to go to the moon, unless you become an astronautit’s probably not going to happen! That’s not to say it’s bad tohave dreams or long term goals as long as you have smallerreasonable ones too.

Choose something specificInstead of something like trying to "sleep better", a more useful

way to goal set is to say "I want to go to sleep at 10pm tonight".That way, you can say for sure that you’ve achieved your goal.

Remember to celebrate your achievements!If you've done something really tough, then treat yourself!Look at the ‘Treat Yourself’ section for a fun way to do this.

List your goal below, and when you want to do it by:

If you want to learn more about goal setting, look up SMART goals!



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1. PrecontemplationYou think that everything is

fine how it is and you don't seethings as a problem.

2. ContemplationYou've thought aboutchange but ugh. It's sodifficult and you don'teven know how to do

it.

3. PreparationYou think you know

how to make achange, but you're

not sure if youwant to go through

with it.

4. ActionYay! You've

started to changewhat you do, butthat doesn't mean

you're done.

5.Maintenance/RelapseHopefully you stick with your

change and maintain it.

You might fall back into oldhabits, and go back to the

contemplation or

precontemplation stage

Change your TuneChange isreally hard. Especially when it’s a major change or

something that’s a big part of your life. It never happens straightaway and some people have suggested that there are severalsteps people go through.

Think about what step you’re in and what’s stopping you fromchanging.



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Here are some suggestions to help you move to the next stage

if you’re stuck: 1. Precontemplation

Take a look back at the ‘Reasons to recover’ page.These are the advantages to making your change. Ofcourse there are difficulties but the change is worth it!

2. Contemplation Talk your thoughts through with a friend or someone

else. They might help you realise that if you work hard you

can really do this!3. Preparation

Tell your friends and family what you’re planning to do. Remove anything which may trigger you.

Set a date and make a plan of what you’re going to do. 4. Action Put your plan into action, remember why you’re doing it

and if you have difficulties think about what you can do toget around them.

5. Maintenance/Relapse You need to stick with your change; be aware of any

warning signs that you might be slipping into old habits. If you do relapse, that’s okay! There’s a page later on

(‘One step forwards, two steps back’) that looks at howto deal with this.

Think about why things went wrong and what you can donext time to stop it happening: it often takes two or more

goes to make a change stick.



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Photo Fabulous Stick in a photo of yourself. Start with one thing you likeabout your body and write it down. If you are struggling to do

this alone, ask a friend what they like about your body. Then, ifsomeone pays you a compliment, add it to the page here! Checkback on this page whenever you are lacking body confidence.

Stickyourphotohere!



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Why is Body Image important?Our body image is how we feel about our bodies, includingyour appearance and how you think other people see you.

Having a good body image doesn't mean you have to think

you're attractive or perfect; it's being comfortable withwho you are. Society has some ridiculous expectations ofbeauty which are often impossible especially in a world fullof Photoshop and make-up.

Listing things that you (and others) like about yourselfreminds you that it is possible to be happy and healthy, and

not to be too tough on yourself.Body image has a real effect on people, and can reallyknock your confidence! Isn't it crazy that 1 in 6 people taking their GCSEs have avoided going to schoolbecause they felt bad about their appearance? Poor bodyimage is also linked to lower confidence, lower aspirations

and people not joining in.

Believe in yourself and don't be afraid to dream! Alsoremember to share the love, and tell other people if theylook good, that little compliment can make someone's day.



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DoodlebugDid you know doodling is good for you?

It can focus your mind and help relieve stress.Finish off this page with your own doodles and colour it in!



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One Step Forward,

Two Steps Back...It's really good to make positive changes and try to recover butit doesn't all happen straight way. Sometimes you can havehiccups or things can even get worse!

Recognize when things haven't gone to planIt’s okay to say to yourself “this isn’t working”. If you find

yourself in this position STOP, and take a moment to look at thesituation.

Don't play the blame gameIt doesn’t matter whose fault it is, blaming people won’t makethings better.

Make a plan and keep pushing yourselfDon’t give up, think about what set you back and come up witha solution. Even better – come up with multiple solutions so ifPlan A doesn’t work, you have a Plan B and even a Plan C! Think about why you’re doing what you’re doing; if it’s eatingdisorder related, look at your reasons to recover. The goalsetting earlier in the book might also help you get back on

track.

On a piece of paper, try writing a problem down and make aspider diagram to see how many different solutions you canthink of:



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Box of TricksThink of all the things which help you to feel good. These should

be healthy things which can deal with stress. Think about music,meditation or other activities you do. Write them down here,and you'll have a little toolkit if you're anxious, or if somethingtriggers you.

Also, maybe specific people are good at helping you calm down.You can write their names down here and keep this page with

you so that people know what help to get in the future.



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MeditationClose your eyes.

For a few minutes, sit and focus on everything going on aroundyou. Pick out all the sounds and sensations you usually miss. Beaware of your body. Try to make sure no-one disturbs you.

Breathe slowly, trying the breathing exercises earlier in thebook.Starting with the top of your head, sweep through every part of

your body, moving downwards feeling for any tension as you tryand let go and relax.



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Why Do I Feel How I Do?People can feel down for several reasons: some of these

include• Having a negative view of yourself• Interpreting things in a negative and biased way• Having a negative view of the future

People don’t choose to think like this, often it’s out of habit. Alsothere are other reasons people feel sad, but learning to thinkdifferently and recognize bad thoughts can give you a boost.

Here's an example:

Good: It’s okay, I’ll work hard and pass next time. Bad: I’m useless, I can’t do anything

Thought

Good: You revise for the exam and pass!Bad: You don’t feel like doing anything and struggle

Action

You fail an exam

Event

Good: Positive, as I know next time I’ll be prepared. Bad: Sad, unsure about the future.

Feelings



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Alternatives to Self-harmSometimes when people feel down and don’t know how else to

cope they can self-harm. Obviously, it’s not healthy, but peoplecan feel pretty desperate. If you ever feel like this, then hereare some safe alternatives to try instead.

1. Stomp around as loud as you can.2.

Draw funny faces on the photos in a magazine.3. Hit a pillow against the wall as hard as you can.4.

Pop some bubble wrap. (Most people love this soyou can even do it with a friend!)

5. Stretch some blu-tack out then scrunch it up again.6. Jump on some drinks cans and crush them (with

shoes on).7. Hold ice against your skin/ run cold water on your

hands.

8.

Scribble on some paper so it’s completely colouredin.

9.

Find somewhere you can shout as loud as you like.10. Draw on your skin with a marker

Try the Butterfly Project: draw a butterfly whereyou want to self-harm, and if the butterfly stays until

the marker fades then it lived and flown away!11.

Cut up some fruit instead (and make a fruit salad!)12.

Throw a bouncy ball against the wall.13. Kiss the place you want to harm, or where you have

a wound to remind yourself that you care aboutyour body.

Remember, if you do self-harm, you should tell someoneso that you can get any injuries sorted out properly.



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ExerciseWhen you're feeling down, you often don't feel like

doing anything. Maybe part of why you’re down, isbecauseyou’re not doing anything. Exercise can help your mood and prevent anxiety.

Over-exercising is dangerous, and a problem for somepeople. If exercising becomes a duty and not something youenjoy, or if it gets in the way of every-day life, then you’reprobably doing too much! Another way to tell if you’re over-exercising, is if you feel guilty when you don’t exercise or if it’sthe most important thing in your life.

Here are some suggestions to get you up and moving:

DancingIt’s perfect to do with friends and really fun. Put on your

favourite music and make up some routines, or even just jumparound! Games like Just Dance are also good to give you ideas,or add some competition into the mix.. Walking This one’s simple, but can really help. Take a short walk withfamily or friends. Try and be mindful of nature and yoursurroundings, listening to the sounds all around you.

GardeningThis doesn’t seem likeexercise, but it can get really active!Digging, and weeding makes you stretch, and if you’re a fan offlowers there’s nothing better. If you're adventurous you couldtry growing your own fruit and vegetables..

If you are seeing a clinician, it’s a good idea to seek their adviceon the right amount.Remember, if you’re doing more, you needto give your body more energy.



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Rose-tinted GlassesYou may have heard of people ‘l ooking through rose-tinted

glasses ’

when people always see things in a positive way -sometimes the opposite can happen! Your brain doesn’t alwayssee things how they actually are; it is sometimes tricky to knowwhat the truth is.

Below are some ‘ways of thinking’ that people sometimes fallinto. Tick the thoughts that you sometimes have, and if you findyourself ticking quite a few, then trying to change how you think

might really help you. Thoughts are explored later on, but tryand imagine how someone else might think about thesesituations. If you find yourself having a negative thought, try andtake off your glasses and look at the situation again.

Things always go wrong for me. □

I’ll never be able to do anything right. □

I should be a better person. □

I’m useless and no good. □

I’m un -loveable. □

I always mess things up. □

I’m a fraud. □ Things need to be perfect. □

I’m a failure. □

He/she didn’t say hello; I must be boring. □

Nobody likes me. □

If it’s not right, there’s no point doing it at all. □



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Beautiful BreakfastsIt’s a common saying that breakfast is the most important meal

of the day, but why? Why does it matter if you skip breakfast?A healthy breakfast gives you both the fuel you need to beactive during the day, and the nutrients your body needs. Theimportant thing when you have a meal is to make sure that it’sbalanced. This means you have a mix of nutrients, includingcarbohydrates, fat, protein and some fruit and vegetables. All ofthese play a vital role in making sure your body has everything it

needs to function properly.

People who make time for breakfast often have a healthier dietoverall! Here are a couple of recipes to make breakfast a bitmore fun.

Breakfast Fruit ParfaitIngredients•5 tablespoons plain yoghurt•5 tablespoons of granola•5 tablespoons of fresh berries (raspberries, blueberries,strawberries (hulled and sliced), and/or other fruit such asbananas or mangos, peeled and sliced

•1 tablespoon honeyMethod

1. In a tall glass, spoon the yoghurt in and smooth downthe top.

2. Add the granola, again smoothing it down afterwardsto make the next layer.

3. Top it off with your fruit, spooning this in beforedrizzling some honey on top.



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Egg and Avocado ToastIngredients• Ripe Avocado• 2 eggs

• 1/2 lemon juice• Salt• 2 slices of bread• Olive Oil• Seasoning

Method1. Cut the avocado, remove the stone, and scoop the

flesh into a bowl.

2.

Add lemon juice and salt to the avocado.3.

Mash the mixture with a fork to the texture you want.4. Spread onto toast, drizzle with oil and season.5. Cook the eggs however you fancy (boiled, poached,

scrambled or fried), then add them to the top of yourtoast.



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Pet PeevesSo maybe you already know what you’re like when you’re in a

bad mood, or feeling down, but have you thought about whatmakes you feel that way? Maybe it's people talking about acertain topic, having an argument with someone, or things to dowith food or weight.

It's time to think about triggers, things that set you off. Writethem down here, and if you've done other pages, you can make

a tool kit which says what triggers you, signs that you'restressed, and which coping strategies can help you deal withthem before they become a problem.

Things that trigger me:1.

2.

3.

4.

5.



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Every Cloud Has

a Silver LiningTake a few things that have happened that seem negative andtry and find a positive way to think about it. If you're havingtrouble, then ask a friend!

Of course, you can't turn everything into a positive, and it’sdefinitely important to recognize sadness when something badhas happened.

Example: My day was awful, I was late to meet my friends andwe missed the film we were going to see.

Seeing the positive: I'm glad my friends waited for me, eventhough we didn't see the film, we went to the park instead and

had a great timeWhat happened:

Seeing the positive:

What happened:


What happened:




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Jekyll and HydeHave youever noticed that sometimes it’s as if there’s two

versions of yourself? The good-you, who’s great to be aroundand generally in a good mood, then the evil twin whereeverything goes a bit pear-shaped.Draw and write about two copies of you, one when you'refeeling well and one when you're struggling and need somesupport; what's different between the two? Maybe the other-you doesn't join in activities or might get snappy at people.

Of course there aren’t really two versions of you, but maybeby drawing it out, you'll notice signs that things aren't quite rightso that you can talk to someone about how you're feelingbefore you turn into a bit of a monster!

When I’m happy When I feel down



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Do or DyeHave you got an old white top somewhere at the back of your

closet? Of course you have! Give it a new lease of life withsome tie-dye. You can even dye clothes and give them to yourfriends.What you need:•Several types of fabric dye•Rubber bands•Rubber gloves

•Marbles•A Bucket•Water•Some clothes to dye!

Method:1. Get the dye ready in the bucket, according to the

instructions on the packet. Make sure you wear glovesas the dye can irritate your skin.2. Tie your clothes using the rubber bands and marbles:

different techniques give different effects.

sunburst stripes circles

3. Place in the dye for at least 15-20 minutes (the longeryou leave it, the stronger the colour)

4.

Rinse out the clothes according to the instructions on thedye and dry them out.

marbles with asingle band

rubber bands withseveral marbles

just rubberbands



41

Thought DetectivesCore beliefs are really important, often lots of other thoughts

stem from them. If they’re negative, it can affect how you thinkabout everything.

They’re hard to identify and even harder to challenge, buthere's a way to try and work it all out. You just have to be a bitof a detective and find the clues.

Take a negative thought you often have, and trace it back to

the core belief. To trace it back, ask yourself "If this were true,what does this mean about me?"

An example is on the left, with a space for you to try it on theright.

Negative Thought

. (What does this mean?)

.

(What does this mean?)

. (What does this mean?)

.. (CORE BELIEF)

ExampleNegative Thought

“My friend didn’t wantto meet up”

(What does this mean?)

“I’m boring” (What does this mean?)

“Nobody likes me” (What does this mean?)

“I’m worthless” (CORE BELIEF)



43

Face your Fears!The best way to get over what scares you is to deal with it head

on –

otherwise, you just avoid it and you find that it controlsyour life.

Often the build up to something scary feels much worse thanactually doing it. Start off slow, with something manageable, thennext time push yourself a little further. Try the ‘Take a deepbreath’ pageearlier in the journal to calm yourself before

facing a fear.

Things may not go perfectly (see ‘One step forwards two stepsback’) but that’s no reason not to try again!

To face your fears, try making a fear ladder. Put the leastscary thing at the bottom, and the scariest thing at the top. Here

are some examples. Go a whole day withoutpurging

Wait at least an hour aftereating before going to thebathroom

Eat three healthy meals ina day

Plan what you are going toeat that day and stick to it

Drink a nourishingsmoothie without purging

Record what you eat for awhole day

Eating a meal in arestaurant

Having a snack in a café

Having a drink in a café

Eating in front of a friend

Having a drink with a friend

Talking to someone whilethey are eating



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Try and make your own ladders, crossing off each thing as youdo it, to climb your ladder!

Most scary

Least scary



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House of Mirrors

Have you ever been into a room full of mirrors whereeverything is distorted? Your body looks out of proportion andit can be quite scary! Sometimes your mind does a similar thingwhen you look in an ordinary mirror. You think that you lookawful when you see yourself, even though it’s not really true.Your body image isn’t just what you see, but also what you think!This includes memories and mental images.

Do you find yourself constantly checking your appearance inthe mirror, or do you avoid them completely? Try to count the number of times you look at yourreflection in a day as an experiment- include looking at thewindow and any other reflective surface.

If you check your appearance more than 15-20 times,challenge yourself to do this less as this compulsive checkingreinforces negative thoughts. Maybe, say before you go out, tryto look in the mirror only once before you leave.

On the other hand, if you actively avoid looking in the mirror,this could be because you’re afraid of your appearance.

Instead, challenge yourself to take a look back at the ‘PhotoFabulous’ section of the book.

It’s important to remember that while how we look may feelimportant, it really is who you are inside that matters. Try toavoid compulsive behaviours you may do such as mirrorchecking, comparing yourself to others and reassurance

seeking. Look at the coping mechanisms you wrote in the ‘Boxof tricks’ section if you find this hard.



46

Oh Crumbs...When people talk about baking, most people think of cakes.

Not this time though –

you’re going to learn how to make bread. This can be pretty satisfying as you need to really put someeffort into kneading it all together. Perfect if you want to de-stress!

Ingredients•500g of white bread flour•2 of teaspoons salt•7g of yeast (1 sachet)•300ml of lukewarm water•3 of tablespoons vegetable oil

Method1. Mix the flour and yeast in a bowl.2. Add the oil and water and mix everything together.

3.

Add the salt and continue to mix.4. Put flour on a work surface, then tip the mixture onto it.5. Knead the dough, stretching it between both hands until it

is really smooth and springy, then place it in an oiled bowlwith some cling film on top and leave for at least an houruntil it has doubled in size.

6. Line a tray with some baking parchment.

7.

Heat the oven to 220ºC (200ºC for a fan oven)/gasmark 7.

8. Take your dough and knock the air out of it, form it intoa ball and place it on the tray.

9. Split the top of the bread with a knife and bake in theoven for 25-30 minutes until golden brown.

10. Allow to cool on a wire rack.

Maybe you could toast it and try the avocado breakfast recipe!



A Letter to...You’re at the end of this journal, and maybe you’re not ready to

say goodbye to your eating disorder just yet, that’s okay, butyou can still let it know how you feel.

This is something very personal, so here’s your chance to saythe things you may feel you’ve never had the chance to. Thinkabout how it has made you feel, and the ways in which it’saffected your life. You can do it in this book, or find a piece of

paper. Try and get it all down, it’s achance to try and let go.Your eating disorder isn’t you! – It’s easy to feel like it’s a bigpart of who you are, but you’re so much more than that.