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I'm not sure if I've binged but I did eat 3 platters of spaghetti because I loved it so much.

I ate a moelleux today. I must admit it was kinda hard but I'm proud of myself that I stopped afterwards. Normally I couldn't stop eating afterward because I really have a difficult time with feeling full so I'd binge and compensate. I notice progress.

#moelleux #desserts #progress

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Exercise 3

Inner Saboteur 1. You should better wear another top on Wednesday, imagine that you’ll binge. 2. You’re fat. 3. Come on, eat more.

The real ME 1. Oh, shut up. I don’t need to hear your comments. 2. Shut up! STOP! 3. I ignore you.

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Inner saboteur  4. Are you sure you want to eat that apple with your cereal? You do know that’s more calories?

The real me 4. Shut up. I’ll decide that for myself, stupid saboteur.

#sabotage #tell your thoughts to shut up #thought #shut up

thereforeibecrazy-deactivated20

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But you can do a lot about it.

lovelysuggestion

remember that your happiness is more important then anyone else’s.

Exercise 5: Writing down my goals

Step 1: I'll eat 3 times a day. Step 2: I'll eat 2 snacks a day (fruits). Step 3: I'll replace the fruit for a delicacy from time to time. Evaluation: I applied step 1 for the first 4 days and everything went very well.

#achieving goals #setting goals #fruit #candy #eating pattern

Exercise 5: Setting goals

Set some goals for yourself and write them down on paper. Don’t be to hard for yourself and think about goals that aren't to difficult to achieve at first try.

Good example: I want to walk 45 minutes a week.

Bad example: I won’t binge ever again. ( No one can achieve this directly and you’ll lose trust in yourself )

You’ll try to achieve your goal within the 3 months so you’ll do them in little steps.

Example: I want to take a walk 5 times a week for about 45 minutes. Step 1: I’ll walk 15 minutes 3 times a week. Step 2: I’ll walk 30 minutes 2 times a week. Step 3: I’ll walk 20 minutes 4 times a week.

And that’s how you work your way up.

Set your goals and evaluate yourself every week.

It’s proven that writing down your goals will help you to achieve them.

#setting goals #write down your goals #evaluate yourself

Are you willing to say this sentences out loud ?

"IT'S POSSIBLE TO ACHIEVE MY GOALS." "I'M WORTH IT TO ACHIEVE MY GOALS."

#sentence #out loud #aloud #worth it #goals #achievings

Exercise 5: Respond to these questions

CONTINUING THE BAD HABIT.

1. WHAT DOES IT MEANS TO YOU IF YOU’RE CONTINUING THE BAD HABIT? I will be disappointed but I’ll do whatever is needed to conquer it. Giving up doesn’t exist in my dictionary.

2. WHAT ARE THE PRO’S OF YOUR EATING DISORDER? I could answer:“I’m able to everything I want!” but I know that there are no pro’s coming along with an eating disorder.

3. WHAT WILL IT DELIVER YOU 2 YEARS FROM NOW? Health issues.

4. ARE THERE OTHER WAYS TO BECOME THE SAME PLEASURES? Of course, it’s for me to find what works the best for me.

5. WHAT ARE THE CON’S OF YOUR EATING DISORDER? Stinky breath, edemas, pain, money problems, sleeping problems, social anxiety.

6. WHICH CON’S DO YOU WANT TO LOOSE? All of them.

7. WHAT DO YOU LOOSE WHEN YOU DONT ACHIEVE YOUR GOAL? I will achieve my goal. I’ll do whatever that’s needed.

8. WHAT IS THE MOST IMPORTANT? TEMPORARY DELIGHT OF YOUR BINGING OF FEELING FREE AND VITAL? Feeling free and vital.

9. WHAT IS THE MOST IMPORTANT DIFFERENCE BETWEEN YOUR CURRENT SITUATION AND THE GOAL YOU WANT TO ACHIEVE? Freedom.

10. WHAT DO YOU THINK ABOUT THIS PRONUNCIATION? WHEN YOU DON’T TAKE A DECISION NOW YOU’D BETTER LEAVE EVERYTHING AS IT IS? Weak.

THE RIGHT PATH..

1. HOW DO YOU KNOW THAT YOU’RE MOTIVATED TO CONTINUE ON THE RIGHT PATH? I require my thoughts to shut up and I’m doing my exercises.

2. ARE YOU WILLING TO INVEST TIME IN YOURSELF? Yes!

3. IF YOU BELIEVE IT’S POSSIBLE HOW SURE ARE YOU THAT YOU’LL ACHIEVE? 100%.

4. WHAT ARE YOUR IDEAS ABOUT THAT? I’d be so proud of myself! Happiness.

5. HOW WILL YOU KNOW THAT YOU ACHIEVED YOUR GOAL? WHAT WILL YOU HAVE LOST? When I don’t need to think about the quantity I eat. When I can enjoy food without feeling guilty all the time.

6. WHICH CHARACTERISTICS DO YOU NEED TO ACHIEVE YOUR GOAL? Perseverance, believing in myself, love for myself.

7. WHAT WILL IT DELIVER YOU 2 YEARS FROM NOW? Happiness and a healthy eating pattern ( healthy lifestyle ).

8. ARE YOU WILLING TO LOOSE THE NEGATIVE THOUGHTS ABOUT YOURSELF AND YOUR EATING PATTERN? Sure I am.

9. ARE YOU WILLING TO LOVE YOURSELF? Sure I am.

10. HOW DOES IT FEEL TO TAKE CONTROL? I’m proud and I feel sure about myself.

#questions #right path #bad habit #eating disorder #binge #binge eating #control #bulimia #believe in yourself #negative thoughts #lifestyle #health #eating pattern #happiness #goals #goal #achievinga

Thoughts are very quick. Write them down so they'll fall off your shoulders. After you wrote them down you can read and study them. Ask yourself the questions like: - What would somebody think without a eating disorder? - Am I exaggerating? - What makes me feel this way and what can I do about it?

#questions #thoughts #study

Stop thinking in black and white. Replace words as 'I need to', 'I may not' and 'I can't' to 'maybe', 'could be', 'I'm trying' and 'I love too'.

#black and white #thinking

Exercise 4: Thoughts schedule

1. Write down the aut. thoughts. My father told me I had only right on 2 cookies because I only asked 2. He wanted to see if I'd have enough with that. I felt fat. It felt like the only thing I could was eating. I took it very personal and I ft hurt. 2. Are those thoughts real? No. What are the PRO arguments? I may think about myself this way but that doesn't give me the right to think that other people do that too. What are the CON arguments? Other people don't see me that way. Is it good for me to think that way? No. Is it good for my health? No. What is the most important thing I want to achieve? Be happy and get rid of my eating disorder. Do these thoughts help me to achieve that? No. What can I do to achieve what I want? I need to look more positive to some things and I shouldn't take everything so personally. How do I feel imagining that I already achieved what I want? Happy and that is the most important. 3. Write down a realistic thought. I shouldn't take it so personally, it was only a joke.

#realistic thinking #cookies #father #happy #eating disorder #achieving

Exercise 4: The thoughts schedule

Write down something you didn’t feel good about and answer following questions.

1. Put the automatic thoughts on paper. 2. -Are the thoughts real? -What are the PRO arguments? -What are the CON arguments? -Is it good for me to think this way? -Is it good for my health? -What is the most important thing I want to achieve? -Will these thoughts help me to achieve that? -How do I feel myself when I imagine I achieved it already? 3. Now write down your realistic thought.

#realistic thinking #thought schedule #questions #thoughts

Exercise 3

Inner Saboteur 1. You should better wear another top on Wednesday, imagine that you'll binge. 2. You're fat. 3. Come on, eat more. The real ME 1. Oh, shut up. I don't need to hear your comments. 2. Shut up! STOP! 3. I ignore you.

#fat #eating #hate #ignore #saboteur #inner me

Exercise 4

Your inner automatic thoughts are saboteurs. Everyone is trying so hard to be someone that they're not. You can try this for a while but your inner you will always come in insurgence because he wants to be giving attention too. So these little thought in your head will haunt you when your trying to be the real you. - The criticizer - The perfectionist - The insecure - The rationalizer - The saboteur So now you should try to stop the saboteur when he's making you insecure or when he's telling you things that are frustrating. Just respond or scream 'stop'. You'll see if you believe in it that it'll work.

#criticizer #rationalism #sabotage #insecure #perfectionist #attention #inner you

Exercise 3: Letter to Enemy

Eating disorder, This will be the last letter you'll ever receive from me. I'm so tired of you, you make me sick. There's not one day that I'm not thinking about you. You're irritating. You make me feel so insecure. You make me feel like I'm a monster. You're hurting me. I want to be normal. This is my goodbye. I despise the day I met you. GOODBYE, ADIEU, FUCK OFF. P.S. I hate you! JJ

#hate #despise #last letter #goodbye #insecure

Exercise 3: Letter to Friend

Dear eating disorder, Every time when I want to get rid of my thoughts your there for me. When I'm with you I don't think about anything. Thank for that. When I'm sad, mad, frustrated or happy I can count on you. You're never far away. JJ

#eating disorder #friend #mad #sad #happy #frustrated

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