Using Affirmations & Intentions In Eating Disorder Recovery
Written by CCTC Staff Writer
Negative self-talk is a form of negative thinking that can lead to feelings of anxiety, depression, and low self-esteem. When we engage in negative self-talk, we are essentially telling ourselves that we are not good enough, that we cannot achieve our goals, and that we are not worthy of happiness. This type of thinking can be incredibly damaging to our mental health. Experiencing negative self-talk is not uncommon for those who are struggling with an eating disorder.
In this blog we will talk about:
How negative self-talk affects those with eating disorders
What affirmations are and how you can use them to aide your recovery
How intentions work and can support you in recovery
5 examples of intentions
What help is available for you if you are in need of treatment support
How does Negative Self-Talk Affect Those with Eating Disorders?
Those struggling with eating disorders often struggle with negative self-talk. Self-talk is the inner dialogue we have throughout our day to day lives. When we struggle with negative self-talk, this may look like constantly comparing oneself to others, feeling not good enough, or feeling that one is not worthy of recovery. This negative self-talk can fuel the eating disorder and prevent someone from seeking treatment. Shifting your negative self-talk is an important part of the recovery process. Learning to treat your body and self with compassion begins with how you talk to yourself.
What are affirmations and how can you use them?
Affirmations can be a tool to help challenge and change negative self-talk. They are positive statements that we repeat to ourselves in order to affirm our beliefs. For example, if someone is struggling with negative self-talk about their weight, they may affirm that they are worthy of love and respect, regardless of their size.
When you repeat these affirmations often, and start to let yourself believe the words you are saying, you can begin to reprogram your thoughts and beliefs.
5 Affirmations for those in Eating Disorder Recovery
1. I am worthy of recovery from my eating disorder.
There may be days where you question if you are worth recovery, or if recovery is worth it. Let this phrase be a reminder to yourself that you are deserving of a life free of your eating disorder.
2. I am resilient and can handle anything that comes my way.
Life, whether or not in recovery, comes up with many ups and downs. Reminding yourself that you are resilient, strong, and capable of handling anything that comes your way will build the confidence you have in yourself.
3. I am enough exactly as I am.
How many times have you felt that if you only were able to lose enough weight, or get that job, or make enough money, then you'd be enough? Letting go of these pre-requisites for your worthiness and affirming to yourself that you are enough at this very moment can help strengthen your self-esteem.
4. I deserve support on this journey.
In the process of recovering from an eating disorder it can be challenging to let go of the feeling that you must handle everything alone and that you don't need help. Allowing loved ones and professionals to support you on this journey is very important.
5. I am stronger than my eating disorder.
In those moments when fighting back on eating disorder urges feels difficult, taking a deep breath and repeating this affirmation can help you rediscover and acknowledge your strength.
How do Intentions Work?
Intentions are similar to affirmations in that they are positive statements that we repeat to ourselves. However, intentions also involve setting a goal or desired outcome. For example, someone who wants to recover from their eating disorder may set the intention to seek treatment and to put their health first.
5 Intentions for those in Eating Disorder Recovery
1. I will do my best to eat my meal plan today.
In the early stages of recovery you may be on a meal plan set by your treatment team or dietitian. Setting the intention that you will do your best to eat your meal plan can keep you on track.
2. I will do my best to treat myself with compassion and kindness today.
Finding compassion for yourself is an essential part of the recovery process. Intending to do all you can to treat yourself with the same kindness you would your loved ones can make a positive impact.
3. I will stay aware of my emotions and feelings and do my best to accept them as they come.
In eating disorder recovery, learning how to connect with emotions and feelings is usually a big focus. It can be difficult at first learning to let go of the behaviors that distract you from difficult feelings and sitting with them.
4. I intend to be my most authentic self.
Letting down your walls and learning to be nothing but your authentic self is a practice. Waking up each day and setting the intention to try to be your unique self unapologetically can become a positive ritual.
5. I will do my best to stay present.
Mindfulness and learning to live in the present moment takes practice. When you find yourself becoming caught up in the past or future, remind yourself that your intention is to stay connected to where you are, what you are doing, who is with you.
What to do if you are struggling with negative self talk
If you are struggling with changing the way you think and speak to yourself, know that you are not alone. When you are used to speaking to yourself in one way for a long amount of time, beginning to change the thoughts and way you see yourself is going to take time. You do not have to navigate this process alone.
Seeking help to better your relationship with yourself is a sign of strength, not weakness. There are many resources available to help you on your journey to recovery.
If you are struggling with an eating disorder and are ready to discuss what treatment options are available, reach out to us today to learn more about our holistic eating disorder treatment programs.