What do you need? (more sun block?)

The comments from my last post inspired me write more on sun block! Thank you for all the wonderful comments!

A few of you mentioned how many times your sun block (i.e.: what keeps you from protected from Ed) is to find out what you need! How you are really feeling!

There are two acronyms that I find helpful. So add these to your sun block list if you don't already have them. These are great for parents as well who do the Maudsley Approach. You can ask you son or daughter these questions when they are struggling!

When you are struggling with Ed, say, "HALT"

Am I Hungry?

Am I Angry?

Am I Lonely?

Am I Tired? 

Only one of these deals with FOOD! The others require different actions to fill the need. If you ask this question...you might find, "Hey...I am tired. I just need to go to bed!" "Hey I am angry! I need to talk to someone!" "Hey I am lonely! I need to call a friend!" This is a great way to interrupt symptoms and find what you really need.

Another great one is the STOP method.

You say STOP. That is the "S" part.

"T" is ...I am having the thought that______________(fill in thought). Usually it is an eating disorder thought or a negative thought about self. 

Which brings us to the "O" and that stands for Other. You find a thought that is opposite the thought. (If you know Dialectical Behavior Therapy this falls in the category of "opposite action”) Here is an example;

I am having the thought that, "I don't deserve to eat." You replace that thought with another thought..."Everyone deserves to eat. My body needs food. I will follow my meal plan and give my body what it needs!" 

And the "P" is for praise. You praise yourself for fighting Ed! "Good Job _____(insert your name here)."

During so much of the battle we forget to praise ourselves for working so hard. Please don't forget the P!!

So there are two cool things you can add to your sun block! Let me know how it goes! 

Happy Living

Lee Blum

Comments

[Laura]

Thanks! Those are awesome suggestions! I mean, ideally I'd never have to use them, but since that's not gonna be the case, I can't wait to try them out! :) (I think I might spell STOP with two Ps: STOPP. The first P would be for PLAN (now that I have an appropriate, opposite thought, what will my plan be. In the example you provided the plan would be to drive home, prepare a meal plan meal, sit at the table, read a magazine and eat the meal - or something like that. Then the second P would be for Praise :) )

Thanks again! Very helpful!

[Laura]

I have used HALT several times in the past two days. Thanks!

[Ann]

I used HALT several times today, except I couldn't remember way L stood for so I just made different things up :) Thanks for sharing. It really helped me today.

[Laura]

I keep noticing when I have an urge to do something unhealthy with food, It's usually the L or the T that are actually needing to be met. But so far, even though I know it's an L or a T problem, I keep on with my unhealthy food-related plan. It's like I KNOW I'm not meeting my need. I KNOW eating/restricting/calorie counting is not what I need and I even know what it is I need instead... but I do the wrong thing anyway. Maybe with more practice I'll be better? It's kind of frustrating.

[Laura]

Just wanted to let you know I'm still using HALT pretty frequently. It's working much better for me before. I also realized that I kept convincing myself it was the L or the T, but, really, it's the H that I wasn't willing to acknowledge. Anyway, thank you for sharing. HALT is something I'm doing automatically now.

[Ann]

I realized another Sun Block that I need. Preparing my lunch the night before. Then I don't have an excuse to not take lunch with me to work. I've realized that when I make it the night before, I'm much more likely to eat a healthy lunch rather than skipping it all together. Thanks for getting me to think about Sun Block!

[Laura]

I HAVE THE SAME SUN BLOCK ANN! (Not yelling - caps lock just got stuck on and I was too lazy to take it off haha)

[Ann]

:)

[Lee]

You are using your tools! I am so thrilled that you all are really reading and trying this stuff out! I know it works and I tell people that once they have the tools they CAN fight the eating disorder. It is possible!!! Thank you all for sharing you ideas! The more we all can help each other the better!

Thank you so much for reading and sharing!
Lee