Sunday, 10 June 2012

Eating Disorder Recovery 13 Day Recovery Challenge:

At this stage of my disorder, I don't ever feel comfortable truly saying that I am in 'recovery' or 'relapse'. I feel that it is what it is, I am where I am. Confusing as this may seem, I also cant say exactly 'where' I am. I have learnt that my health both mental and physical can take turns for better or for worse within a month, a day, a week, even within a day. However I have seen this on tumblr-and have decided that this is as good of a place as any to get my blog rolling!

Eating Disorder Recovery 13 Day Recovery Challenge:

  1. Share your story on your blog or website
  2. Identify your triggers and ways to cope with them
  3. Identify the con’s of having an eating disorder, and the pro’s on recovery
  4. Create a diary entry on what it would be like to live life recovered
  5. Eat a fear food and write about your experience
  6. Create a daily affirmations list
  7. Write about something that you love about yourself that you’ve lost to your eating disorder or have gained through your recovery
  8. Hide your scale and don’t go on it for the rest of the challenge
  9. Create a list of things to do instead of restricting/binging/purging/exercising/cutting/using diet pills
  10. Identify your most disordered behaviour and research the effects of it
  11. Find someone who has supported you or can support you and write a letter to them about how grateful you are for their help
  12. Write a letter to yourself about what makes you unique
  13. What does recovery mean to you?
 

With my 31st birthday approaching..

Its fair to say I haven't been writing much-anywhere. Not up to date with my journal, my letters/cards that I so desperately love to do let a lone address this blog I created. I have been in such a bad place mentally that everything has quite simply been to overwhelming. I am determined to get back to doing things. Small things, things that would seem like nothing to most. I cant imagine many people find it a challenge to put words and stickers to a card, address it and then go buy a stamp and post it-especially knowing an overseas friend would, for a moment be distracted from their own struggles, as they see for once its not a bill. But for me, even that is more then what I can achieve on a given day. However as my amazing friend Sabrina constantly reminds me its 'one day at a time'.

My head is currently split between various rather large issues. One that isn't quite as distressing is that I am approaching my 31st birthday. Its a strange feeling. One I know I don't have the writing skills to articulate. But I guess to put it very simply, it signifies 10 years of being 'openly' unwell. Whilst I struggled with depression and obsessive behaviours and rituals, some even including food from an early age in secret, I don't count my true battles as beginning until I was 19. That is the age where I can truly say my eating disorder began, it is the time I began both running and falling at the same time.

So why am I making a deal of being 31 then, and not 29 you may ask?

In New Zealand, your 21st birthday I guess is your 'comming of age', the birthday that truly welcomes you to adulthood-perhaps in the past it had other significance, however now days 16 and 18 are the ages where you gain rights and freedom. I cant say I had a typical celebration of my 21st birthday. I had moved to Australia by this age. I was working and loving my Independence, especially having money, saving money, budgeting and making plans how I would spend this money. I didn't have any concrete plans-however further study in a different direction to my graphics training, travel, and property where the goals. This was a good reason for me not to invest anything in a party-especially given the fact I have never been known for being a social butterfly and besides having already set up a flat of my own I had purchased all the typical 'flatting' presents you receive. So for me my 21st was a quiet affair. I was to come home for a long weekend and have a gathering of family and family friends arranged and hosted by my parents. I suppose this is where it all gets tricky, and perhaps a little bit sad, or pathetic however you choose to look at it.

When preparing my trip back to New Zealand my 20/21 year old mind was not thinking about what presents I would get, what clothes I should wear to my party, not really even what I wanted to do whilst I was home (minus seeing my beloved dog). No it was working out how I was to address my weight. I find it sad that I could not tell you many details about my trip home, but I could tell you my weight. I remember I gained a little before my trip as painful as that was to do. But I now weighed less then I did during high school, and even in my now very unwell mind I was fairly sure it would not go unnoticed. So my memories focus around telling mum that I had lost weight, that it was simply a side effect of my depression, that I was now 'getting help with'. That was the first time I had ever addressed my mental health. And that is where I left it. (Until what I will now refer to as my 'intervention' a few months later)

I am realistic enough to realise that with age and time our goals and dreams for life change. Life takes many twists and turns, people end up starting one job or degree only to realise they want to study in a different area, families come into play maybe earlier then people planned, perhaps later. However I really truly at age 21 whilst open to the idea of change, could never EVER have predicted that at age 31 I would be back home in New Zealand by necessity rather then desire, more unwell then I could ever have imagined. With no travel, no education, no 'progress' and very limited work under my belt for the extra decade of life I have lived.

Friday, 8 June 2012

Do I have to re-live my trauma to overcome it?


Something that I would say is relative to my own recovery, is the question about how do you move beyond your past experiences, and what is needed to do so-hence why I found this to be of interest.

Read more: Do I have to re-live my trauma to overcome it?  Asked by Anon (By taken from http://www.choosehelp.com by Arthur Matthews - MA LPC NCC DCC Counselor/Therapist


Various therapies a psychologist suggests to help move past traumatic things from your past without having to 're-live' them such as in "depth therapy" like psychoanalysis and other psychodynamic approaches

Dialectical Behaviour Therapy (DBT) - Dialectical behaviour therapy (DBT) treatment is a cognitive-behavioural approach that emphasizes the psychosocial aspects of treatment. The theory behind the approach is that some people are prone to react in a more intense and out-of-the-ordinary manner toward certain emotional situations. DBT theory suggests that some people’s arousal levels in such situations can increase far more quickly than the average person’s, attain a higher level of emotional stimulation, and take a significant amount of time to return to baseline arousal levels. The therapy has four components: Mindfulness, Interpersonal Effectiveness, Distress Tolerance and Emotional Regulation.*

 Mindfulness-based Cognitive Therapy (MBCT) - For patients with chronic pain, hypertension, heart disease, cancer, and other health issues such as anxiety and depression, mindfulness-based cognitive therapy, or MBCT, is a two-part therapy that aims to reduce stress, manage pain, and embrace the freedom to respond to situations by choice. MCBT blends two disciplines--cognitive therapy and mindfulness. Mindfulness helps by reflecting on moments and thoughts without passing judgment. MBCT patients pay close attention to their feelings to reach an objective mind-set, thus viewing and combating life's unpleasant occurrences.**

Rational Emotive Behaviour Therapy (REBT) - Rational Emotive Behavioural Therapy was developed by Albert Ellis and was one of the first cognitive-behavioural therapy approaches. RET posits that our emotions result from our beliefs, many of which are irrational, and thus cause us to suffer unnecessarily. The RET therapists will question the client's beliefs to help use her natural ability to think clearly. The therapist will then encourage her to change her actions to align with her new, rational beliefs to relieve her emotional problems. This active approach often includes homework assignments.**

 Solution Focused Brief Therapy - Solution-focused therapy, sometimes called "brief therapy," focuses on what clients would like to achieve through therapy rather than on their troubles or mental health issues. The therapist will help the client envision a desirable future, and then map out the small and large changes necessary for the client to undergo to realize her vision. The therapist will seize on any successes the client experiences, to encourage them to build on their strengths rather than dwell on their problems or limitations.**

 Gestalt Therapy - Gestalt therapy seeks to integrate the client's behaviours, feelings, and thinking, so that her intentions and actions may be aligned for optimal mental health. The therapist will help the client become more self-aware, to live more in the present, and to assume more responsibility for taking care of herself. Techniques of gestalt therapy include confrontation, dream analysis, and role playing.**

 Many would suggest EMDR or Eye Movement Desensitization and Reprogramming; however, this does involve an element of recalling the past and can involve psychodynamic interjection so be wary of jumping into this form of therapy without discussing in detail your expectations with the provider. The benefit to EMDR is that is has been suggested to reach results somewhat faster than many other forms of talk therapy.

 It may be possible that the retelling of your experience causes such distress in session because you did not form an effective therapeutic bond with the provider. Perhaps they pushed you too fast or failed to validate the depth of your emotional experience. Obviously I can't critique because I wasn't there. I would suggest that you keep trying because you can recover and move on. But it would be a mistake to think that you will never feel uncomfortable in session. Therapy should be challenging and can be emotionally draining. Be open and honest with your therapist and let them know when you need to take a break or slow things down. A good therapist will listen and work with you to keep you engaged in therapy and shouldn't push to the point of you wanting to leave and never come back