JUST FOR TODAY: Focus on the success you currently have rather than how far you may still have to go to achieve your goals.
Often times, people trying to make positive changes become frustrated with their "lack of progress." They focus on how far they still have to go to achieve their desired success, rather than how far they have already come. They also lose sight of the small steps they are taking on a daily basis. Overlooking success leads to feelings of failure, which can then result in abandoning weight loss plans or recovery programs all together. Giving up is a sure way to fail. Although you may wish your progress could occur more quickly, trust that your healing is unfolding at exactly the right pace for you. Acknowledge how for you have come, and own the success which is currently yours. Believe in your Self!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, February 26, 2010
Thursday, February 25, 2010
The 24:05 Hour Day
JUST FOR TODAY: Imagine that you have five extra minutes in your day. What would you do as a gift to your Self?
If there really were five extra minutes in your day, how would you use that time? Would you get to work five minutes early? Would you try to check a few items off your to-do list? Or, would you add this extra time somewhere in the middle of your day, so you could re-read your daily affirmations, or do some relaxation breathing? Perhaps you'd add five minutes at the end of your day, so you could write in your journal or connect with friends and family? The truth is, you have five extra minutes every day. It's a matter of spending less time on certain things, and more time on others. Invest your extra five in your Self today!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
If there really were five extra minutes in your day, how would you use that time? Would you get to work five minutes early? Would you try to check a few items off your to-do list? Or, would you add this extra time somewhere in the middle of your day, so you could re-read your daily affirmations, or do some relaxation breathing? Perhaps you'd add five minutes at the end of your day, so you could write in your journal or connect with friends and family? The truth is, you have five extra minutes every day. It's a matter of spending less time on certain things, and more time on others. Invest your extra five in your Self today!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, February 24, 2010
Feeling And Healing
JUST FOR TODAY: Acknowledge that if you are feeling, you are healing.
You overslept and now you are running late, so you feel stressed. You can't find your wallet, which has your ID and money and all of your credit cards inside, so you feel worried. Your dog just got sick on your favorite rug, so you feel frustrated. All of these feelings are typical responses to challenging situations. In the past, you may have numbed these emotions with excess food, or other eating disorder behaviors. Now, you can feel a variety of emotions, which is a positive step in recovery from eating disorders and weight problems. Although your emotions might be unfamiliar or uncomfortable, being able to identify what you are feeling is the first step towards healing.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
You overslept and now you are running late, so you feel stressed. You can't find your wallet, which has your ID and money and all of your credit cards inside, so you feel worried. Your dog just got sick on your favorite rug, so you feel frustrated. All of these feelings are typical responses to challenging situations. In the past, you may have numbed these emotions with excess food, or other eating disorder behaviors. Now, you can feel a variety of emotions, which is a positive step in recovery from eating disorders and weight problems. Although your emotions might be unfamiliar or uncomfortable, being able to identify what you are feeling is the first step towards healing.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, February 23, 2010
Hot Chocolate vs. Diet Cola
JUST FOR TODAY: Trust your intuition for exactly what your body needs, even if you have "diet rules" from the past.
Imagine this scene: it's very cold outside, and you walk into a coffee shop with your friends. Their intuition tells them that they need a hot beverage, and they each place their order. "Large Cappuccino." "Extra Large Latte." "Large Hot Chocolate." "Mmmm," your intuition says, "hot chocolate is exactly what I need right now!" Then, your diet dialogue counters, "but wait, there are too many calories in that beverage, don't waste your calories on that." "I'll have a Diet Cola, with extra ice," you say to the barista. Your friends stare at you in disbelief. As the snow falls outside, you sip on your icy beverage. You notice how much your friends are enjoying their hot selections, and you stare at your diet cola in disbelief. "What was I thinking," you wonder. Perhaps you were thinking too much about your own "diet rules," such as, "do not drink anything with calories, save your calories for solid food." Challenge these "diet rules," because they no longer serve you. They starve you. Trust your intuition instead.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Imagine this scene: it's very cold outside, and you walk into a coffee shop with your friends. Their intuition tells them that they need a hot beverage, and they each place their order. "Large Cappuccino." "Extra Large Latte." "Large Hot Chocolate." "Mmmm," your intuition says, "hot chocolate is exactly what I need right now!" Then, your diet dialogue counters, "but wait, there are too many calories in that beverage, don't waste your calories on that." "I'll have a Diet Cola, with extra ice," you say to the barista. Your friends stare at you in disbelief. As the snow falls outside, you sip on your icy beverage. You notice how much your friends are enjoying their hot selections, and you stare at your diet cola in disbelief. "What was I thinking," you wonder. Perhaps you were thinking too much about your own "diet rules," such as, "do not drink anything with calories, save your calories for solid food." Challenge these "diet rules," because they no longer serve you. They starve you. Trust your intuition instead.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, February 22, 2010
From Self-Loathing To Self-Love
JUST FOR TODAY: If you have been telling yourself a "story" filled with self-criticism or self-loathing, try writing a new "story" filled with Self-Love.
As a child, you probably began writing your own "story" as you experienced certain situations and heard certain messages. If your story includes statements such as "you're not good enough, you never were, and you never will be," do you really believe this? Why? You may have gathered "evidence" over the years to "prove your story." But what if your story isn't true? What if you are good enough, always have been, and always will be? What "evidence" can you find to support your new story? In your past, you may have experienced pain and negativity, but you don't have to "stay stuck" in that story. Focus on what is working in your life, right now. Imagine the new story that you would really like to experience. Start writing that story today, filled with Self-Love. Your "true hunger" is for love, so give some to your Self today.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
As a child, you probably began writing your own "story" as you experienced certain situations and heard certain messages. If your story includes statements such as "you're not good enough, you never were, and you never will be," do you really believe this? Why? You may have gathered "evidence" over the years to "prove your story." But what if your story isn't true? What if you are good enough, always have been, and always will be? What "evidence" can you find to support your new story? In your past, you may have experienced pain and negativity, but you don't have to "stay stuck" in that story. Focus on what is working in your life, right now. Imagine the new story that you would really like to experience. Start writing that story today, filled with Self-Love. Your "true hunger" is for love, so give some to your Self today.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, February 17, 2010
Reduce Emotional Triggers To Overeat
JUST FOR TODAY: Identify your main triggers for emotional overeating, and develop strategies to reduce the occurrence of these emotions.
When you experience certain emotions, you may also experience a desire to eat as a means of coping with those emotions. Make a list of the top five emotions that tend to trigger emotional overeating. Next to each emotion on your list, identify a step that you can take to reduce the intensity of the emotion, or to reduce the frequency of its occurrence. For example, if one of your emotional triggers is stress, think of the specific situations that are stressful for you. Perhaps driving in rush hour traffic is stressful, and munching on your favorite foods helps you to cope. To reduce the intensity of the stress, try listening to relaxing music while you drive. To reduce the frequency of the stress, try driving to work earlier in the day or taking an alternate route with less traffic. You may not be able to eliminate all of your emotional triggers, but you can reduce their intensity and frequency, so you can manage your emotions without overeating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
When you experience certain emotions, you may also experience a desire to eat as a means of coping with those emotions. Make a list of the top five emotions that tend to trigger emotional overeating. Next to each emotion on your list, identify a step that you can take to reduce the intensity of the emotion, or to reduce the frequency of its occurrence. For example, if one of your emotional triggers is stress, think of the specific situations that are stressful for you. Perhaps driving in rush hour traffic is stressful, and munching on your favorite foods helps you to cope. To reduce the intensity of the stress, try listening to relaxing music while you drive. To reduce the frequency of the stress, try driving to work earlier in the day or taking an alternate route with less traffic. You may not be able to eliminate all of your emotional triggers, but you can reduce their intensity and frequency, so you can manage your emotions without overeating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, February 16, 2010
Reduce Visual Triggers To Overeat
JUST FOR TODAY: Reduce your triggers to eat because of a physical desire. Keep food out of sight and out of mind!
Is there a dish filled with candy on your desk? Perhaps a jar filled with cookies on your kitchen counter? Or a bowl filled with fruit on your dining room table? Seeing food on display can trigger your desire to eat. You may find yourself reaching for food, even when you aren't hungry. It's OK to eat sometimes just because you enjoy the taste of food, but if you are overeating, then consider eliminating the visual triggers. Use opaque containers for food storage, or better yet, put the food somewhere less visible. Keep the candy a drawer, put the cookies in a cupboard, keep fruit in the refrigerator or pantry. Place an arrangement of flowers, candles or photos on display instead, and enjoy these non-food treats!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, February 15, 2010
From Self-Sabotage To Self-Love
JUST FOR TODAY: Look at any self-sabotage – things you are doing or not doing to achieve your weight loss or recovery goals. Shift this into a commitment to Self-Care!
Try this activity to reveal any self-sabotage, and to renew your commitment to Self-Care and success! Take a blank piece of paper, and draw a horizontal line and a vertical line, to make four quadrants. In the top left corner, write "Benefits of Weight Loss / Recovery." In the bottom left corner, write "Benefits of Staying Overweight / Keeping My Eating Disorder." In the top right corner, write "Fears of Staying Overweight / Keeping My Eating Disorder." In the bottom right corner, write "Fears of Weight Loss / Recovery." Take a few moments and fill in whatever comes up for you for each quadrant. Pay special attention to the bottom two quadrants – this is your self-sabotage. Recognizing this, you are in a position to release it. Now, take note of your top two quadrants – this is your motivation for freedom from your weight problem or eating disorder. Love your Self enough to know that you can overcome self-sabotage and claim your success!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Try this activity to reveal any self-sabotage, and to renew your commitment to Self-Care and success! Take a blank piece of paper, and draw a horizontal line and a vertical line, to make four quadrants. In the top left corner, write "Benefits of Weight Loss / Recovery." In the bottom left corner, write "Benefits of Staying Overweight / Keeping My Eating Disorder." In the top right corner, write "Fears of Staying Overweight / Keeping My Eating Disorder." In the bottom right corner, write "Fears of Weight Loss / Recovery." Take a few moments and fill in whatever comes up for you for each quadrant. Pay special attention to the bottom two quadrants – this is your self-sabotage. Recognizing this, you are in a position to release it. Now, take note of your top two quadrants – this is your motivation for freedom from your weight problem or eating disorder. Love your Self enough to know that you can overcome self-sabotage and claim your success!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, February 12, 2010
Symbolize Your Weight Loss Or Recovery Success
JUST FOR TODAY: Create a symbol to remind you of your intentions for complete recovery from eating disorders and freedom from weight problems.
Imagine an object, essence, word or phrase that represents success in achieving your weight loss or eating disorder recovery goals. Consider a variety of symbols and sources, such as animals, plants, art, jewelry, trinkets, icons, emblems, metaphors, archetypes, substances and colors. Allow images to surface, without forcing them. As ideas come up, jot them down, and contemplate which has the deepest meaning for you. Use your symbol to affirm your current success, and for encouragement when you need it. Be confident in your ability to overcome eating disorders and obesity, and use your symbol to anchor your intentions of freedom!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Imagine an object, essence, word or phrase that represents success in achieving your weight loss or eating disorder recovery goals. Consider a variety of symbols and sources, such as animals, plants, art, jewelry, trinkets, icons, emblems, metaphors, archetypes, substances and colors. Allow images to surface, without forcing them. As ideas come up, jot them down, and contemplate which has the deepest meaning for you. Use your symbol to affirm your current success, and for encouragement when you need it. Be confident in your ability to overcome eating disorders and obesity, and use your symbol to anchor your intentions of freedom!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, February 11, 2010
To Lose Weight, Lose This "Weight"
JUST FOR TODAY: What is the real "weight" that you need to lose? Let go of something that is currently holding you back from being your best Self.
Sometimes, giving to your Self means adding something soulful to your everyday life. Other times, giving to your Self means letting go of things which are draining you. One way to do this is to look at your "to do" list, and reflect on how doing those tasks makes you feel. Do you enjoy them? Do they energize you? Do they leave you feeling like you have more to give? Or, do dislike these tasks? Do they sap your energy? Do you find yourself craving food to fill the void left by doing these things? Of course, there are times that we all have to do things which are not our favorites. The key is that you have little or none of these items on a regular basis. What can you release today?
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Sometimes, giving to your Self means adding something soulful to your everyday life. Other times, giving to your Self means letting go of things which are draining you. One way to do this is to look at your "to do" list, and reflect on how doing those tasks makes you feel. Do you enjoy them? Do they energize you? Do they leave you feeling like you have more to give? Or, do dislike these tasks? Do they sap your energy? Do you find yourself craving food to fill the void left by doing these things? Of course, there are times that we all have to do things which are not our favorites. The key is that you have little or none of these items on a regular basis. What can you release today?
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, February 10, 2010
Emotional Eating Without Binge Eating
JUST FOR TODAY: Be aware of your emotions before and after you eat, and notice how food affects your mood.
You feel anxious, but after eating a large bowl of ice cream you feel calm. You feel depressed, but after eating several handfuls of chocolate you feel uplifted. You feel stressed, but after eating deep-dish pizza you feel lethargic. The food you eat can affect your mood – due to physiological and psychological reactions in your body. The specific details of what occurs isn't important – the essential factor is being aware of the general relationship between food and mood in your body. Consider keeping a "Food-Mood" Journal, where you record your emotions before you eat, the type and approximate amount of food you had for your meal, and your emotions about a half an hour after you eat. Look for patterns in how specific foods affect your mood, and notice how the amount of food affects your mood as well. Maybe it only takes a few spoonfuls of ice cream to feel calm, a couple bites of chocolate to feel uplifted, or a small piece of pizza to reduce stress. You can eat for emotional reasons without binge eating!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
You feel anxious, but after eating a large bowl of ice cream you feel calm. You feel depressed, but after eating several handfuls of chocolate you feel uplifted. You feel stressed, but after eating deep-dish pizza you feel lethargic. The food you eat can affect your mood – due to physiological and psychological reactions in your body. The specific details of what occurs isn't important – the essential factor is being aware of the general relationship between food and mood in your body. Consider keeping a "Food-Mood" Journal, where you record your emotions before you eat, the type and approximate amount of food you had for your meal, and your emotions about a half an hour after you eat. Look for patterns in how specific foods affect your mood, and notice how the amount of food affects your mood as well. Maybe it only takes a few spoonfuls of ice cream to feel calm, a couple bites of chocolate to feel uplifted, or a small piece of pizza to reduce stress. You can eat for emotional reasons without binge eating!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, February 9, 2010
Exercising Intuition For Weight Loss
JUST FOR TODAY: Be intuitive with your fitness plan, and check in with your body's needs for exercise. Choose the type of activity that you are "craving."
Exercise is an important part of a healthy lifestyle and being a healthy weight. But if your fitness plans are too regimented, you risk becoming compulsive with exercise, which is a form of bulimia (using exercise as a means to purge). You may also swing to the other extreme and abandon exercise altogether, because you dislike the forced routine. To enjoy a truly healthy fitness plan – and to maintain a healthy weight – try exercising intuition. When it is your planned time for a workout, check in with your body about the type of activity that your body is "craving." Do your muscles want to move in strong bursts of energy (strength training)? Do you want to walk, run, bike, swim, dance, or otherwise get your body moving and heart pumping (cardiovascular activity)? Do you muscles need to stretch and relax (flexibility)? Do you need a day of rest? By honoring your body's needs, you add variety to your workouts and enhance your overall fitness. This is a key to long-term health and weight loss success!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Exercise is an important part of a healthy lifestyle and being a healthy weight. But if your fitness plans are too regimented, you risk becoming compulsive with exercise, which is a form of bulimia (using exercise as a means to purge). You may also swing to the other extreme and abandon exercise altogether, because you dislike the forced routine. To enjoy a truly healthy fitness plan – and to maintain a healthy weight – try exercising intuition. When it is your planned time for a workout, check in with your body about the type of activity that your body is "craving." Do your muscles want to move in strong bursts of energy (strength training)? Do you want to walk, run, bike, swim, dance, or otherwise get your body moving and heart pumping (cardiovascular activity)? Do you muscles need to stretch and relax (flexibility)? Do you need a day of rest? By honoring your body's needs, you add variety to your workouts and enhance your overall fitness. This is a key to long-term health and weight loss success!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, February 8, 2010
Love Your Self More And Weigh Less
JUST FOR TODAY: Pause to acknowledge the things that you appreciate about the different aspects of your Self – your soul, your heart, your mind, your body. Self-love yields Self-care!
Take a few moments and close your eyes as you reflect upon your intuitive responses to the following questions. Don't "think" about the answers – just allow words or phrases to "come to you." What do you appreciate about your soul – the core essence of who you are? What do you appreciate about your heart – the emotional essence of who you are? What do you appreciate about your mind – the intellectual essence of who you are? What do you appreciate about your body – the physical essence of who you are? Write all of your responses down on a piece of paper, and review what you have written. Focus on these qualities as you go through your day, and notice what happens with your eating and exercise habits. Self-love yields Self-care, which in turn helps you to lose weight (or overcome your eating disorder)!
NOTE: Dr. Dorie is conducting a workshop "Love Your Self More And Weigh Less" on February 13, 2010 in Denver, for anyone interested in Intuitive Weight Loss. GET MORE DETAILS...
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Take a few moments and close your eyes as you reflect upon your intuitive responses to the following questions. Don't "think" about the answers – just allow words or phrases to "come to you." What do you appreciate about your soul – the core essence of who you are? What do you appreciate about your heart – the emotional essence of who you are? What do you appreciate about your mind – the intellectual essence of who you are? What do you appreciate about your body – the physical essence of who you are? Write all of your responses down on a piece of paper, and review what you have written. Focus on these qualities as you go through your day, and notice what happens with your eating and exercise habits. Self-love yields Self-care, which in turn helps you to lose weight (or overcome your eating disorder)!
NOTE: Dr. Dorie is conducting a workshop "Love Your Self More And Weigh Less" on February 13, 2010 in Denver, for anyone interested in Intuitive Weight Loss. GET MORE DETAILS...
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, February 5, 2010
Turn Weight Loss Or Recovery Challenges Into Successes
JUST FOR TODAY: Reflect about your recent successes and challenges. Consider the opportunities that your challenges are giving you – and note how your challenges can be successes, too!
What are some of your recent successes? Acknowledge the progress you are making with your weight loss plan or your eating disorder recovery, and in your everyday life. Next, identify your current challenges. Sometimes, challenges can be more obvious than successes. But how can you perceive your challenges differently, and turn them into something positive? What opportunities are presenting themselves because of your challenges? Are there new things you have learned about yourself or others? Is there a new door that is opening for you, or maybe just a window? What gifts or blessings have unfolded, as a direct result of the experience of your challenge? Every challenge that you face has the potential to be a success, too!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
What are some of your recent successes? Acknowledge the progress you are making with your weight loss plan or your eating disorder recovery, and in your everyday life. Next, identify your current challenges. Sometimes, challenges can be more obvious than successes. But how can you perceive your challenges differently, and turn them into something positive? What opportunities are presenting themselves because of your challenges? Are there new things you have learned about yourself or others? Is there a new door that is opening for you, or maybe just a window? What gifts or blessings have unfolded, as a direct result of the experience of your challenge? Every challenge that you face has the potential to be a success, too!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, February 4, 2010
Self-Care To Enhance Weight Loss Or Recovery Success
JUST FOR TODAY: Give your Self something special! There are many things that you can enjoy for low or no cost.
What is the reason for celebration? Your weight loss or eating disorder recovery success! What if you don't feel like you have any recent success? All the more reason the celebrate – to acknowledge how hard you are working right now to make positive changes! Enjoy a non-food treat today. Consider purchasing a book that you've been wanting to read, or go to your local library and check it out for free. Add some color to your home or office with a bouquet of flowers, or a plant that will share its beauty for an extended period of time. Think of one special thing you can give to your Self today – your investment in Intuitive Self-Care will enhance your weight loss success or eating disorder recovery!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed.,Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
What is the reason for celebration? Your weight loss or eating disorder recovery success! What if you don't feel like you have any recent success? All the more reason the celebrate – to acknowledge how hard you are working right now to make positive changes! Enjoy a non-food treat today. Consider purchasing a book that you've been wanting to read, or go to your local library and check it out for free. Add some color to your home or office with a bouquet of flowers, or a plant that will share its beauty for an extended period of time. Think of one special thing you can give to your Self today – your investment in Intuitive Self-Care will enhance your weight loss success or eating disorder recovery!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed.,Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, February 3, 2010
Overcome Emotional Eating By Learning From Your Binge Behaviors
JUST FOR TODAY: If you eat for emotional reasons, forgive yourself, and learn from this experience. Identify your emotional triggers and your true needs.
In the midst of an intense emotion, you may have no idea what you are feeling – other than having an intense desire to eat. If you do binge eat, then you may feel guilty or ashamed of your behavior, and not want to think about it. To be free of this guilt and shame, it's important to realize there is something for you to learn from the emotional eating episode. Pause to reflect about why the episode occurred. Try to identify the emotional trigger – label the feeling to the best of your ability. Was it anger? Stress? Loneliness? How did food help you deal with the feelings? Are there alternatives to food that could have met your true needs? If you do eat for emotional reasons, "digest" the experience. There is always something to learn, which can ultimately help you to overcome emotional eating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
In the midst of an intense emotion, you may have no idea what you are feeling – other than having an intense desire to eat. If you do binge eat, then you may feel guilty or ashamed of your behavior, and not want to think about it. To be free of this guilt and shame, it's important to realize there is something for you to learn from the emotional eating episode. Pause to reflect about why the episode occurred. Try to identify the emotional trigger – label the feeling to the best of your ability. Was it anger? Stress? Loneliness? How did food help you deal with the feelings? Are there alternatives to food that could have met your true needs? If you do eat for emotional reasons, "digest" the experience. There is always something to learn, which can ultimately help you to overcome emotional eating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, February 2, 2010
Create Your Eating Disorder Relapse Recovery Plan
JUST FOR TODAY: If you have recently "slipped" or "relapsed," check in with your intuition about how to get back on your healthy path. Have a "recovery" plan in place, just in case!
A "slip" is one episode of binge eating, purging, meal skipping – one occurrence of your eating disordered behaviors after a period of time of freedom from these behaviors. A "relapse" is several consecutive "slips" – engaging in eating disordered behaviors several times a day, for several days in a row. The dictionary definition of "recovery" is "a return to a normal state of health, mind or strength." If you have slipped or relapsed, what will help you to recover? Even if you haven't slipped or relapsed, it's a good idea to have a recovery plan in place, just in case you need it someday. This doesn't mean that you are planning to fail – in fact, a recovery plan ensures your success. You can turn a slip into recovery right away, and avoid relapse. Check in with your intuition to create a recovery plan for yourself. Is there a certain way of eating that would best support your recovery? Are there certain foods that are easier on your digestive system and enhance your overall health? Do you need to have some meals with others for support? What else will help you with accountability to get back on track? Stay on your healthy path of recovery!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, February 1, 2010
Improve Your Body Image
JUST FOR TODAY: See beyond any flaws or imperfections that you may perceive about your body. You are so much more than your body – see your whole Self with loving eyes.
When you catch a glimpse of your body in the mirror, or in a recent photo, what do you see? Do you focus on features that you dislike? Do you berate yourself for your less-than-perfect body? Do you withdraw from social situations because you don't want to be seen in your current body? Criticism of your appearance can trigger a downward spiral into self-loathing. It's essential that you stay aware of your body perceptions, and realize that you can see any negative perceptions in a different light. You are more than your body. See beyond your body, and get a sense of your whole Self – soul, heart, mind and body. How do you see these other elements of who you are? Try to see your whole Self with loving eyes. From this place of Self-love, you will take better care of yourself, and more easily achieve your weight loss or eating disorder recovery goals.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
When you catch a glimpse of your body in the mirror, or in a recent photo, what do you see? Do you focus on features that you dislike? Do you berate yourself for your less-than-perfect body? Do you withdraw from social situations because you don't want to be seen in your current body? Criticism of your appearance can trigger a downward spiral into self-loathing. It's essential that you stay aware of your body perceptions, and realize that you can see any negative perceptions in a different light. You are more than your body. See beyond your body, and get a sense of your whole Self – soul, heart, mind and body. How do you see these other elements of who you are? Try to see your whole Self with loving eyes. From this place of Self-love, you will take better care of yourself, and more easily achieve your weight loss or eating disorder recovery goals.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
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