5 healthy strategies to use when you have an eating-disordered urge (to restrict, binge, purge, over-exercise, body check, etc):
- Call a friend, therapist, mentor, coach, or sponsor for support.
- Attend an online eating disorder support group. Here is a list of free support groups that may be helpful: Support Group Schedule | Eating Disorder Foundation.org
- Practice self-soothing skills by using the 5 senses: Light a pleasurable smelling candle, wrap yourself in a blanket; sip hot tea, look at a sunrise or sunset, listen to music that is soothing or rock on a swing.
- Get out of the house! Go for a walk around the block, go for a drive, attend a volunteer event, or meet a friend for coffee.
- Use sensations: take a cold shower, hold ice in your hand, hold a frozen orange, walk in the rain, or take a warm, soothing bath.
Our urges will rise and fall like waves. Initially it will feel intense, and it will slowly dissipate. Use these strategies when the urge is high, telling your self that the urge is temporary, and you do not need to act on your urge.
Full Recovery is Possible!!
