Time for the List of The Month: 10 Things to do instead of purge.

Before the list, the rationale for what's on the list: There are lots and lots of ideas for what to do to avoid purging, and some very good ones at that. I myself have come up with things like- write in your journal, call a friend... you know, the standard stuff. Sometimes these things are helpful. 

What I've observed though is that there is a lot of energy that fuels purging. It can be agitation, anxiety, frustration... any combination of these... But it's rarely peace, calm and tranquility that propel someone to make him/herself purge. 

Also, clients tell me it's often really difficult, and not particularly satisfying, to sit down and write or to pick up the phone when they feel agitated and that they've "crossed into the purge zone" (those of you for whom these things ARE helpful, please continue with them).

I've found that more active things, and those that seem to more accurately reflect the emotional state the person is in when she's thinking about purging have a better chance of preventing this behavior. So, to our list:

(important note: some of these are quite active, so it's crucial that you are healthy enough to do them. If you aren't, please pick some of the less physical ones. If you are unsure, check with your treatment team before engaging in ANY of these. I absolutely DO NOT want to suggest that any of you do anything that puts your health in jeopardy)

 7 Things to do instead of purging

1. Punch a pillow

2. Rip up a newspaper  

3. Bounce a Superball really hard on the ground and watch it fly up into the air

4. Kick a soccer ball against a wall

5. As fast as you can, draw lots of monsters with growly faces that are yelling ARRRRRGH or !*$!?*#^! or whatever suits you for them to say

6. Make the meanest, grumpiest face you can possibly come up with

7. Throw a ball as far as you can (for this one it helps to have a dog who can retrieve the ball and bring it back- otherwise you may only get one shot at it!) or a rock as far out into a pond or ocean as you can

8. Paint your fingernails (it extra helps to paint them a bold, dramatic color... something you might not usually choose- a client of mine chose black the other day- looked super cool, and did a great job of expressing her mood that day!)

9. Get as muddy as you can (or, if that's just not realistic, get your hands or feet as muddy as you can)

10. Put your hands/arms into really, really cold ice water

Comments

[Ann]

I like the list. I always have a hard time coming up with things to do instead of purging. I used to go for a run, but I recently tore my ACL and that's not an option anymore. The good thing is I haven't purged, but it was really hard at first. I really like number 1, I find screaming into a pillow satisfying as well.

[Laura]

I don't normally purge, but, still, I identify with the anxious, agitated energy you describe. It's what I feel after I feel guilty about eating something. It's that feeling that sometimes sends me into this uneven eating cycle (normal eating, under eating, overeating, under eating, over eating, under eating, over eating, under...). It is those times that I cannot write in my journal or listen to "calming music." I want to just go on a run - a sprint - but I'm not supposed to exercise so that's not an option. So I have taken to lying in my bed and shaking/kicking my legs for a little bit. It seems to have a similar effect as running.

[wendy mahill]

I can relate to the feeling you describe, too. I call it the angst! Never thought about doing something physical to push through that driven energy. :)

[Courtney]

I have two dogs and both of them are interested in the ball when I throw it and chase it but haven't figured out the bringing it back part. ;)

[Courtney]

Thanks for the list. The things I often do are pretty self-destructive too so I should really try new things.

[Ari]

Thanks for the list Johanna! I often have a hard time coming up with things that REALLY satisfy & get rid of that need to purge; admittedly lately I haven't even been trying. There's some great ideas here I might have to TRY to try out.

When I am trying to fight it I am too agitated to sit still so I always found the typical suggestions of journaling or reading a book etc pretty useless. Like Courtney says most of the things I do to get through it tend to be self-destructive.

[PTC]

Though I don't participate in the "P" behavior, going to the gym and punching the punching bag really helps when I'm pissed off at something. I end up with broken blood vessels all over my knuckles, but it's well worth it and I always feel better.

I think you ideas to avoing "P-ing" are great, though.

[PTC]

Nice typing I had. I meant to say "I think your ideas for avoiding "p-ing" are great."

[leanonme]

finger painting, jumping on a trampaline, kick boxing, screaming, singing loud in your car where no one can hear, playing an instrument wildly passionatly, Im sure there are more ideas in this little head. Stay tuned for more.Just a thought.I dont "P" often but this all helps with that nagging negative voice in my head.

[Laura]

singing loudly - I like that one! I'm going to try that one!

[PTC]

Playing the drums too...if you have a drum set. :)

[SM]

Thanks for the list!!! This is sooo much better than other lists I have seen/my counselors have given!