How to Incorporate Mindfulness in Eating Disorder Recovery
Mindfulness is a mental state of being fully present and engaged in the current moment, without judgment and without trying to change it. It involves focusing on one’s thoughts, feelings, and bodily sensations in a non-reactive way.
Mindfulness has been shown to have numerous benefits for mental and physical health including:
Reducing stress and anxiety
Improving focus and concentration
Improving emotional regulation and resilience
Increasing awareness of physical and emotional sensations
Why use mindfulness in Eating Disorder treatment?
Eating disorders are multifaceted mental health conditions that can negatively impact a person's perception of food, body image, and overall wellness. In addition to the numerous treatment methods available, integrating mindfulness practices can be a helpful aid in the recovery process and promote a healthier relationship with food and body image.
Research shows that mindfulness can be used to increase awareness of an individual’s physical and mental state. Regularly practicing mindfulness can improve the ability to introspect, or examine and understand one’s internal experiences. This includes recognizing and responding to our body’s signals such as hunger, satisfaction, physical manifestations of stress responses, and noticing emotions such as sadness, fear, and anxiety. This practice allows one to sit in discomfort without judgment, but curiosity.
It is important to note that some individuals may not feel comfortable bringing their full attention to food and body awareness during early recovery and that’s okay!
Mindfulness vs Distraction: Both can be used in eating disorder recovery
Mindfulness and distraction are two opposite states of mind that can have different effects on our mental and emotional well-being.
Mindfulness involves bringing one's attention to the present moment, while distraction involves directing one's attention away from the present moment. Distraction can take many forms, such as scrolling through social media, watching TV, or engaging in other activities that take one's mind off of the present moment.
In eating disorder recovery, it may be helpful to use a scale to rate the intensity of emotions ranging from 0 to 10, with 0 representing no intensity at all and 10 representing the most intensity. For example, if a meal or snack increases unpleasant emotions in the range of 7 to 10, focusing on distraction tactics may be beneficial.
While distraction can provide temporary relief from stress and anxiety, it can also prevent us from fully engaging with our lives and may lead to feelings of disconnection or dissatisfaction. Using distraction as a coping mechanism in recovery is acceptable and it should be considered a short term strategy.
How Can I Incorporate Mindfullness?
Mindfulness is often practiced through meditation or other mindfulness exercises that help people focus one’s attention and become more aware of their thoughts and emotions. These techniques can include:
Recommendations for apps with guided mindfulness practices
Incorporating mindfulness practices into eating disorder recovery can be a beneficial technique to foster a healthier relationship with food and the body. By dedicating time and effort towards this approach, individuals can learn to increase awareness of their inner experiences, develop a healthier relationship with themselves, and promote their overall healing journey from an eating disorder.