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How to cope with anorexia nervosa

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Anorexia nervosa is an eating disorder that can lead to death. If you’re looking to cope with an budding anorexia nervosa, seek help from a mental health professional, such as a psychotherapist. While seeking support, there are a number of things you can do to process your feelings. [1] Previously, only people with a body mass index (BMI) of 17.5 or less were diagnosed with anorexia nervosa. If your BMI is higher than 17.5, you will be diagnosed with a disorder called “Other Specific Eating Disorders”.

Improve your body awareness

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Understand that anorexia is often the result of negative emotions. The desire to be slim can lead to anxiety and harmful thinking patterns. The condition is sometimes genetic, but it’s important to understand that such thoughts compromise your body image and overall body awareness.

  • Negative emotions you may experience include sadness, anger, anxiety, insecurity, and similar emotions.
  • You may find yourself having a terrible fear of gaining weight and a strong desire to lose it. These sensations are symptoms of anorexia. Try to remind yourself that those thoughts are rooted in the illness.
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Stop comparing your body shape with others. When you find yourself admiring someone’s body and comparing yourself to it, try to dispel the thought. This is impulsive behavior driven by feelings of anxiety and insecurity, an urge caused by anorexia. Realize it for what it is – these are the thoughts and feelings that come from anorexia.

  • When you find yourself judging people’s physiques or comparing their looks with your own, stop yourself. Tell yourself that you should accept others regardless of their body type, and accept yourself as you are.
  • Think about your friends and family. Surely you love and care for them regardless of their size and build. Your love for your loved ones is unrelated to their size, and neither is their love for you.
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Stay away from websites that promote anorexia and unhealthy content on the internet. The internet can be a great source of accurate information, resources and support for people with eating disorders, but it also contains unhealthy, harmful and inflammatory content that reinforces eating disorders. reinforces distorted conceptions of body shape and leads to unrealistic standards. Stay away from these sites to make it easier to deal with your feelings. [2] [3]

  • Even social media networks can contribute to your emotional impact. You may need to reduce your exposure or cut off social media altogether for a while.
  • You should probably also avoid fitness apps and websites, as these are also triggers for some people.
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Identify factors that make you want to become anorexic. Maybe you want to lose your appetite or initiate behaviors that lead to anorexia because you’re tempted by unhealthy body images, eating habits, and situations that promote extreme thinness. You need to be aware of what drives you to want to do so in order to know situations to avoid. [4] Here are a few questions that may help you figure out what’s causing the urge to anorexic:

  • Do you have a group of friends who are obsessed with calories? If so, you may have been influenced by those friends. Try to spend less time with them or ask them to stop talking about calories like that. [5] [6]
  • Does a member of your family often comment on your body or weight? Or did you often hear such comments from people about you when you were a child? Bullying comments or behavior you have suffered should be identified and discussed with a psychologist. Talk to people about the problem and how it makes you feel. You should also confide in another person in your family so that someone will always support you. [7]
  • Do you like to read fashion magazines or watch shows that celebrate your body shape? If so, stop following for a while. Keep in mind that these images have been edited in Photoshop, and the models really don’t look like that in real life. [8]
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Find friends who have a healthy view of their body shape and diet. Your friends’ attitudes about food and their physique can influence your own perceptions and eating habits. Try to find friends who have a positive view of your body, have healthy attitudes about food and weight, and spend more time with them. [9]

  • Your loved ones can also help you adjust your perception of food and your body shape. If they say you’re too skinny or don’t look healthy, you should listen and take it seriously.
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Avoid stimulating situations. Try to limit your exposure to unhealthy situations and find pastimes in your spare time. If you have a hobby or are in an environment that aggravates anorexia behaviors, then now is the time to make a change. [10] Choose something more active.

  • Consider stopping gymnastics, modeling, or any other hobby that focuses on body size.
  • Don’t weigh or look in front of the mirror too much. Constantly checking your weight and paying too much attention to your appearance can reinforce the negative behavior pattern many people with anorexia have. [11]
  • Limit your association with people who talk about their weight all the time and compare it to others. [12]
  • Avoid websites, TV shows, and other entertainment that glorify unrealistic shapes.
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Relax . If you tend to lose your appetite, you may have high levels of cortisp, a stress hormone. [13] When you have anorexia, you may obsess about perfection, control, or hide insecurities. That obsession can cause a lot of stress. To deal with stress, take time to relax each day.

  • Indulge yourself. You can treat yourself to a manicure, enjoy a massage or a spa evening at home.
  • Try yoga or meditation. Both of these activities have been shown to reduce stress.

Change the way of thinking

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Understand that “fat” is not a feeling. When you feel “fat,” you may be dealing with another emotion that you associate with feeling fat. That ‘s the feeling you need to pay attention to. [14]

  • The next time you feel like you’re “fat” for no good reason, stop and reflect. How do you feel? What situation makes you feel this negative? Who were you with at that time? Try to write down the answers to those questions as much as possible to find the pattern.
  • For example, you might notice this feeling every time you’re around someone or when you’re having an unlucky day. Use this information to change your environment to see if you feel better about yourself. [15]
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Remember that no single diet can help you control your emotions. Anorexia is more than just an extremely strict diet. It is an attempt against a larger problem. When you follow such a diet, you feel more in control, and this can give you a sense of success. [16] Still, whatever satisfaction you get through restricting your intake is just a way to mask a deeper problem.

  • Find more positive ways to take back control of your life. For example, you can cut back on stressful activities or tasks, try to manage your time more effectively, and seek help when something is unclear.
  • Try to have fun. Do things that make you happy, such as pursuing hobbies and hanging out with friends.
  • Every day look in the mirror and compliment yourself. For example, you could look at yourself in the mirror and say something like, “My hair looks great today.”
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Fight negative thoughts . Make it a habit to replace negative thoughts with positive ones. Every time you find yourself thinking something negative about yourself, try to turn that thought into a positive one. For example, if you find yourself thinking negatively about your appearance, think of one thing for which you are grateful. Maybe it’s as simple as being grateful that you live, you have a place to call home, or are loved by friends and family. [17]

  • You can also make a list of your good qualities. Think of as many items as you can, such as your talents, skills, accomplishments, and unique interests.
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Think realistically about the effects of anorexia on your body. Another way to dispel the urge to become anorexic is to look at what happens to people with anorexia. The mortality rate among people with anorexia is 5%-20%. [18] If you are underweight, you can: [19] [20]

  • develop osteoporosis (brittle and fragile bones)
  • at risk of heart failure due to anorexia causing heart damage
  • at risk of kidney failure due to dehydration
  • experiencing fainting spells, exhaustion and weakness
  • hair loss
  • dry skin and hair
  • grow extra body hair (to keep warm)
  • There are bruises all over the body

Find help

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Get help, no matter what symptoms you have. Anorexia manifests differently from person to person. You can limit your calorie intake or eat – vomit, or both. No matter what type of anorexia you have, you need help. [21]

  • Even if you just feel the idea of anorexia is appealing, seek help quickly. A doctor, psychologist, or even an educator can talk to you and help you through. Anorexia is unhealthy and not cool at all.
  • If you have anorexia, you should be hospitalized or seek treatment. You need professional help to get over it and recover. [22]
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Talk to someone you trust. You may want to keep your anorexia preferences or behaviors a secret, but it’s still important to talk to a close friend or family member, preferably with an older person. Find someone who is not self-conscious about their body shape and is not on a strict diet. Sometimes the opinions of outsiders have a huge impact. [23]

  • Discussing your concerns about your weight and self-image with loved ones can help you align your expectations of a healthy body and weight. This will help you feel less alone and maintain your resolve to fight the tendency to anorexia. [24]
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Talk to a health professional about your concerns. Talk to your doctor or nurse about your weight and how you feel about your body. Let your doctor know that you are stressed at the thought of limiting your food intake and losing weight so they can give you advice and help. [25]

  • Choose a doctor who is committed to helping you prevent or combat anorexia. If your first attempt fails, continue to find another physician who is enthusiastic and able to help you develop a treatment plan. [26]
  • In some cases, nutritionists are a great source of support and may spend more time discussing your progress than your regular doctor.
  • Stick to your treatment plan, monitor your progress, and talk to your doctor about any possible deviations you may be experiencing.
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Ask about therapies to avoid behaviors that lead to anorexia. If you’ve started eating habits that lead to anorexia, you may need to take vitamin and mineral supplements or get nutrition through an IV. Talk to your doctor about psychotherapy, support groups, exercise, anti-anxiety strategies, and a proper diet. [27]

  • A mental health professional can also help with this. Not only will talking to them help you get through the present, they can also help you fight the triggers that pushed you in the first place. A mental health professional can also prescribe medication to treat the condition.
  • Talk to your doctor about the right weight for your age, gender, and height. Each person is an individual, but your doctor can provide advice on a realistic and healthy weight that suits your characteristics.
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Make a tight plan to prevent anorexia and build better body awareness. Your doctor or psychologist can also help you with this. Consider studying art, journaling, yoga, meditation, nature photography, volunteering, or other daily activities to become less obsessed with food or lose weight, and exercise at the same time. more focused on holistic health. [28]

  • Try choosing a “mantra” that reinforces body awareness and realistic expectations based on your size and shape. Write this mantra in your journal and say it every morning when you wake up. For example, you might choose the sentence “Food nourishes the body and keeps me healthy.”
  • Stick to the meal plan. Promise yourself (and your doctor) that you’ll eat three healthy meals a day. If you don’t, you’ll disappoint yourself and your doctor. Set a reward for yourself when you eat right. [29] It’s also a good idea to eat with someone and chat with them during meals to distract yourself and reduce anxiety.
  • Monitor progress and regularly seek support or feedback. Record your successes learning new things, experimenting with new activities, overcoming negative self-image, and learning to appreciate and recognize healthy body images.
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    Call the eating disorder prevention hotline. If you can’t reach a health professional or want to talk by phone first, you can contact the national hotline. If you’re in the US, here are a few helpful phone numbers to reach someone who can help:

    • KidsHealth for Parents, Children, and Teens : www.kidshealth.org or (+1) (904) 697-4100
    • Mental Health America : www.mentalhealthamerica.net or 1-800-969-6642
    • National Association of Anorexia Nervosa and Associated Disorders : www.anad.org or (+1) (630) 577-1330
    • National Eating Disorders Association : www.nationaleatingdisorders.org or 1-800-931-2237
    • Beat – Beating Eating Disorders : www.b-eat.co.uk or 0845 634 1414

    • Advice

    • Learning to set realistic expectations for body size and planning a healthy, well-balanced meal can be essential to preventing anorexia and keeping an active lifestyle.
    • Other consequences of anorexia include: fatigue, emotional disturbances, depression, and infertility. Infertility can last for a year or be permanent. It also prevents you from doing the things you love, like playing sports or traveling. Talk to someone you trust. The voice in your head is deceiving you, and you need to smash those hurtful words. Don’t forget that body size doesn’t matter, and people love you for who you are, not for your looks.

    Warning

    • If you notice a friend or loved one has symptoms of anorexia or another eating disorder, encourage them to see a health professional as soon as possible for an evaluation.
    • Anorexia nervosa can lead to death. If you regularly restrict calories or exercise excessively, or if you set unreasonable standards for your body size, you may need the help of a health professional to cope with the problem. this disease.

    Anorexia nervosa is an eating disorder that can lead to death. If you’re looking to cope with an budding anorexia nervosa, seek help from a mental health professional, such as a psychotherapist. While seeking support, there are a number of things you can do to process your feelings. [1] Previously, only people with a body mass index (BMI) of 17.5 or less were diagnosed with anorexia nervosa. If your BMI is higher than 17.5, you will be diagnosed with a disorder called “Other Specific Eating Disorders”.

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