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-Claim the gifts in your recovery. Freedom, freedom, freedom.
-Let go of perfectionism. Strive for "good enough"-You're human.
-Ask for help. Reach out to someone safe.
-Inspire yourself. Carry something positive (poem).
-Soothing talk. Talk to yourself gently (as if to a friend or small child).
-Persist. Never, never, never, never, never, never give up.
-Honesty. Secrets and lies are at the core of eating disorders and other related issues. Honesty helps heal.
-Cry. Let yourself cry. It won't last forever.
-Choose self-respect. Choose whatever will make you like yourself tomorrow.
-Take good care of your body. Regular eating, exercise, etc.
-List your options. In any situation, you have choices.
-Create meaning. Remind yourself what you are LIVING FOR. Children, love, justice, higher power, etc.
-Throw out your scale. Accept your body's natural, stable weight.
-Set a boundary. Say "no" to protect yourself.
-Compassion. Listen to yourself with respect and care.
-Talk yourself through it. Self talk helps in difficult times.
-Imagine. Create a mental picture that helps to calm you (Safe place).
-Eat at regular times. Eat enough to manage your hunger well.
-Pace yourself. If you are overwhelmed, go slower; if stagnant, go faster.
-Stay safe. Do whatever you need to do to put your safety above all.
-Seek understanding, not blame. Listen to your behavior; blaming prevents growth.
-If one way doesn't work, try another. As if in a maze, turn a corner and try a new path.
-Food is like medication. A well nourished brain promotes positive decisions.
-Create a new story. You are the author of your life. Be the hero who overcomes adversity.
-Avoid avoidable suffering. Prevent bad situations in advance.
-Pay attention to binge/purge urges. Ask, how else can I take care of myself?
-Ask others. Ask someone you respect if your belief is accurate.
-Celebrate your personal style. Consign clothes that make you feel bad about yourself.
-Watch for danger signs. Face a problem before it becomes huge; notice red flags.
-Healing above all. Focus on what matters.
-Try something, anything. A good plan today is better than a perfect one tomorrow.
-Discovery. Find out whether your assumption is true, rather than staying "in your head".
-Appreciate your body. Your body is "perfect" just the way it is.
-Turn your direction inward. Tuning into your inner experience builds Self.
-Attend treatment. Therapy, self-help, AA, medications, groups, anything that keeps you going.
-Create a buffer. Put something between you and danger (eg. time, distance).
-Listen to your needs. No more neglect, really hear what you need.
-Move toward your opposite. Eg. If you are too dependent, try being more independent.
-Notice the cost. What is the price of an eating disorder, self-injury, etc. in your life?
-Structure your day. A productive schedule keeps you on track and connected to the world.
-Set an action plan. Be specific, set a deadline, and let others know about it.
-Protect yourself. Put up a shield against destructive people, bad environments, etc.
-Think of the consequences. Really see the impact for tomorrow, next week, next year.
-Trust the process. Just keep moving forward; the only way out is through.
-Integrate the split self. Accept all sides of yourself; they are there for a reason.
-Replace destructive activities. Make lists of options.
-Focus on now. Do what you can to make today better. Don't get overwhelmed by the past or future.
-Praise yourself. Notice what you did right. This is the most powerful method of growth.
-Observe repeating patterns. Try to notice and understand your re-enactments.
-Self-nurture. Do something that you enjoy (eg. meet a friend, take a walk, see a movie).
-Practice delay. If you can't totally prevent a self-destructive act, try to delay it as long as possible.
-Let go of destructive relationships. If it can't be fixed, re-invest in a healthier relationship.
-Take responsibility. Take an active, not passive approach.
-Dissect "fat" talk. Feeling fat is NOT a feeling.
-Make a commitment. Promise yourself to do what's right to help your recovery.
-Rethink. Think in a way that helps you feel better.
-Detach from emotional pain (grounding). Distract, walk away, change the channel.
-Learn from experience. Seek wisdom that can help you next time.
-Solve the problem. Don't take it personally when things go wrong-try just to seek a solution.
-Use kinder language. Make your language less harsh.
-Examine the evidence. Evaluate both sides of the picture.
-Identify the belief. Examples: shoulds, deprivation reasoning.
-Reward yourself. Find a healthy way to celebrate anything you do right.
-Find rules to live by. Remember a phrase that works for you (eg. "stay real").
-Setbacks are NOT failures. A setback is just a setback, nothing more.
-Tolerate the feeling. "No feeling is final"; just get through it safely.
-Actions first, and feelings will follow. Don't wait until you feel motivated, just start now.
-Minimize body checking. Give yourself a holiday from reflective surfaces.
-Trust your body's signals. Eat what you want, when you want, this is your goal in recovery.
-RE-think dieting messages. Challenge the illusory promises of diet mentality.
-Notice the source. Before you accept criticism or advice, notice who's telling it to you.
-Make a decision. If you're stuck, try choosing the best solution you can right now, don't wait.
-Do the right thing. Do what you know will help you, even if you don't feel like it.
-Prioritize healing. Make healing your MOST urgent and important goal, above all else.
-Reach for community resources. Lean on them! They can be a source of great support.
-Use your critical voice. Notice and challenge demeaning media stereotypes.
-Get others to support your recovery. Tell people what you need.
-Work the material. The more you practice and participate, the quicker the healing.
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