Sometimes anorexia nervosa is highlighted by the media and the modeling world, when in reality it is a potentially fatal disease. If you are tempted to become anorexic or if you are thinking of going this route by following a wrong diet and excess exercise, follow these steps to be able to manage this desire of yours.
Steps
Part 1 of 3: Enhancing the Body Image
Step 1. Recognize the compulsion to be thin for what it is
The desire to be extremely thin is not necessarily present from birth, it is the result of anxiety and destructive thinking. Sometimes it can be hereditary, but it is important to recognize that these thoughts are harmful to your body image and the body itself.
Understand that your fear of gaining weight and obsession with losing weight are the result of irrational fears and anxiety, both symptoms of anorexia. Realize that these thoughts are not from you, but from the disease
Step 2. Avoid comparing your body to that of others
When you find yourself judging other people's bodies and comparing your body to theirs, stop and realize what you are doing. Your behavior arises from an impulse driven by anxiety and insecurity, an impulse produced by anorexia. Recognize it for what it is - destructive thoughts and emotions fueled by an anorexic thought process.
- When you find yourself judging other people's bodies or comparing your body to theirs, force yourself to quit and learn that it's okay to accept others no matter how they are, and most of all learn to accept yourself as you are.
- Think of friends and family. They all have different shapes and sizes and you love them unreservedly. Your love for them is not based on how they are made, and neither is the love of others for you.
Step 3. Avoid websites that promote anorexia
The internet is very useful for finding many support groups, strategies, healing solutions and specialist counseling opportunities for people who suffer from anorexia or tend to be anorexic, but there is also content that can strengthen the image of an emaciated body and expectations. unrealistic.
Step 4. Identify the pressures that cause you to become anorexic
Many people who are tempted to become anorexic or behave in such a way are surrounded by unhealthy images of body patterns, eating habits, and situations that promote extreme thinness. Identifying the situations that make you want to become anorexic is essential to understand what to avoid. Some points to think about when determining such situations include:
- Do you have a group of friends who are obsessed with the amount of calories they consume? In this case, get away from them, they are absolutely noxious;
- Does a family member keep making comments about your body? Talk to him and let him know how he makes you feel. Let another family member know about this so that you have someone by your side.
- Do you keep reading fashion magazines or do you watch TV shows that focus on physical appearance and thinness? Stop that! Everything you are looking at is actually just the result of amazing photoshop tweaks; know these girls are not shown as they are in real life. Choose to do something else instead! Get the guitar you haven't played in months. Read that book you have been pending for a long time. Do something that is really worth it.
Step 5. Look for friends who show a healthy body image and eat a balanced diet
Many times peers' food attitudes and eating behaviors can significantly affect one's body image and nutrition. Find a couple of people who have a positive opinion of themselves and healthy attitudes towards food and weight, try to learn from them.
Recognize that others can be the best judges of your ideal weight. Your loved ones take care of you, if they show concern and let you know that you are too thin and look unhealthy, you should listen to them
Step 6. Try to avoid those situations that trigger your impulses
Today's world continues to send the same message over and over again: lean, lean, lean. To combat this desire in you, you need to know how to manage these circumstances. It is not enough to ignore them, you really have to avoid listening to them, first of all. There really is no place for them in your life.
- Consider stopping gymnastics, modeling, or any other hobby that focuses primarily on appearance.
- Avoid weighing yourself too often or constantly checking yourself in the mirror. If you continue to pay too much attention to your physical appearance, you risk reinforcing those negative behavior patterns typical of many anorexic people.
- Don't hang out with friends who constantly talk about their weight and keep comparing themselves with others. None of these people feel good about themselves.
- Don't watch websites, TV shows, and other sources that consistently show unreal and fake body types.
Step 7. Relax
Research has shown that people with anorexic tendencies often have higher levels of cortisol, which is the stress hormone. Since anorexia isn't just a matter of diet (it's about wanting to be perfect, being in control, or being insecure), the results of this research make sense. Take some time each day to focus only on yourself. You deserve it! Here are some ideas:
- Pamper yourself. Get a manicure or pedicure, a massage or spend a totally relaxing evening at home.
- Try doing yoga or meditating. Both of these practices have been shown to reduce stress.
Part 2 of 3: Changing the way you think
Step 1. Be aware that "fat" is not a state of mind
Sure, there are "loneliness", "depression" and "stress", but "fat" is not a feeling, it is not an emotion. Have you ever really thought about this? When you "feel fat," do you really know what is really going on? You are probably experiencing some other mood. And with that emotion that you have to tune into. If you focus on the fat issue, you are not actually addressing the real problem.
- The next time you feel that feeling for no good reason (because the bloated sensation is real), take a step back and think about how you really feel. What situation are you experiencing that makes you feel this negative? Who are you with? Looking inside is the only way to understand what is really going on in your head.
- For example, you may notice this emotion every time you spend time with someone in particular or maybe you are having a bad day. Use this information to change your surroundings and see if it helps make you feel better.
Step 2. Remember that no diet can control your emotions
Anorexia is not just a matter of strictly restricted diet. It is an attempt to fight a bigger problem. Following a restricted diet may give you the illusion that you are in more control and this may give you some rewards. However, any level of "happiness" you may feel by limiting your food intake only masks a deeper problem.
- Try to find other ways to feel happy. Do things that make you feel better, like pursuing your hobby or hanging out with friends.
- Try looking in the mirror and giving yourself a compliment every day. For example, try saying something like, "Your hair looks great today," while looking at yourself in the mirror.
Step 3. Confront your negative thoughts
Get in the habit of replacing them with positive thoughts. Whenever you find yourself thinking negative things about yourself, try to turn it into something positive. For example, if you notice that you think negatively about your appearance, think of something to be grateful for. It can be as simple as feeling gratitude for being alive, for having a place to call your home, or for being loved by friends and family.
You could also make a list of your qualities. Include as many items as you can remember: skills, talents, and your specific interests
Step 4. Try to be realistic about the effects of anorexia on your body
Another way to distract yourself from intending to become anorexic could be to physically look at what happens to people when they become anorexic. The mortality rate among those who become anorexic is between 5 and 20%. Other effects include:
- Osteoporosis (bones become more fragile and break more easily);
- High risk of cardiovascular problems;
- Kidney problems caused by dehydration
- Fainting, fatigue and exhaustion
- Hair loss;
- Dry skin and hair
- An additional layer of hair forms on the body;
- Excoriations all over the body.
Part 3 of 3: Seeking Help
Step 1. Understand the severity of the problem
Anorexia takes many different forms in different individuals. Some women severely limit their calorie intake, others try to get rid of all food by taking purges, still others do both. Some become anorexic because they feel inadequate, others to have some sort of control over their lives, and still others for quite different reasons. Either way, everyone must seek help. Anorexia is a very serious disease that can compromise one's very existence.
- Even if you find this idea simply fascinating, ask for help right away. A doctor, psychologist, or even a mentor can help you deal with the problem. Anorexia is not healthy and not desirable at all. Who could deny it?
- If you are currently suffering from anorexia, seek hospital care or psychotherapy. You need to go to a medical professional to overcome this problem. Anorexia can be defeated.
Step 2. Talk to someone you trust
While you may be tempted to keep your desire to become anorexic a secret, it is essential that you talk about it with a trusted friend or family member, preferably someone older than you. Look for someone in your personal circle who does not criticize your body and does not follow a strict diet. Sometimes an outside point of view can be of great help.
Talking about your fears about weight and your self-image with a loved one can help you work towards improving your expectations for a healthy body and weight. This makes your battle less lonely and keeps you engaged in advancing against anorexic tendencies
Step 3. Discuss your concerns with a competent doctor
Visit a doctor or try to discuss your weight and body image with a professional psychologist or psychiatrist. Tell him about your desire to become anorexic and ask him for advice and above all help. After all, doctors are there for just that.
- Choose a doctor who is committed to helping you in this battle. If your first attempt to find a qualified and competent practitioner fails, look for another who knows how to engage in your problem and help you develop a therapy suited to your specific situation.
- In some cases, dieticians can be excellent resources and may have more time to discuss progress than regular doctors.
- Stick to the therapy you are given, monitor and discuss any changes you want to make with your healthcare provider.
Step 4. Learn about the different therapeutic methods to avoid behaviors that stimulate anorexia
If you have already started practicing eating habits that lead to anorexia, you can ask for vitamin and mineral supplements or even intravenous nutrition if the situation is really serious. Talk to a counselor or seek out support groups to find physical and anti-anxiety exercises, as well as proper meal planning.
- Even a psychologist can be a valuable contribution to this. Not only can it help you manage what you are going through now, but it allows you to unearth the real reasons that lead you to self-destructive behavior. If necessary, he may also prescribe medications.
- Try to find a weight range that is appropriate for your age, gender and height. Each is unique, but your doctor can advise you on finding a healthy and realistic weight for your characteristics. The weight indications it gives you should become a goal of yours not to change at all.
Step 5. Create a structured plan to avoid anorexia and to build a healthy body image
Your doctor or psychologist can also help you with this. Consider doing activities such as painting, journaling, yoga, meditation, wildlife photography, volunteering, or any other daily activity that you can engage in on a regular basis to focus less on food or weight loss and more on good health.
- Try to create a related personal mantra that reinforces a healthy body image and a realistic expectation of your body size and appearance. Write it down in your journal, recite it as part of your meditation or something you repeat to yourself every morning.
- Also commit to following a meal plan. Promise yourself (and your doctor) to eat three healthy meals a day. If you don't, you will both disappoint. Give yourself a treat for every time you eat right.
- Track your progress and visit regularly to get feedback on developments. Take note of the successes you achieve when you learn new things, try new activities and when you overcome the negative image you have of yourself; learn to appreciate and recognize healthy body types.
Step 6. Call a toll-free number for eating disorders
If you are unable to see a doctor or if you prefer to talk about your concerns over the phone first, contact a national helpline. Here are some links you can consult to find more information and get in touch with someone who can help you:
- Eating disorders: SOS toll-free number 800 180 969.
- Bulimia and Anorexia: ABA Center 800 16 56 16.
- Fida Eating Disorders: Fida is present in several cities.
- AIDAP: Italian Association of Eating Disorders.
- Chiarasole: Overcoming eating disorders.
Advice
Learning to keep realistic expectations regarding body size and how to build a healthy and balanced meal plan is key to avoiding anorexia and embracing a positive lifestyle
Warnings
- Anorexia nervosa can be deadly. If you often limit calories, exercise too much, or create unrealistic expectations for your body, you may need professional help to deal with this disease.
- If you believe a friend or loved one has symptoms of anorexia or another eating disorder, encourage them to see a doctor as soon as possible to get an evaluation.
