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Practicing stillness as a recovery tool

I recently had a reading with a new astrologer. I learned many interesting things I can consider but one of the things she said was a confirmation of something I’d been thinking about for a while. She said that although Student is one of my primary identifications in this life, I need to learn from myself now, not from others. I need to go inward.

In that synchronous way things come to us, a few days later I read a suggestion that true healing lies in three actions: Embracing the unknown. Stepping into mystery. Releasing the need to control. In order to go inward, we have to do these things. In order to let go of food as crutch, we have to do these things. In order to do these things, we have to incorporate stillness into our recovery.

What might happen if you stepped into stillness and took the three actions?

 

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A list of non-food soothing techniques

Holiday hype is a big stressor for many of us. So since we don’t want turn to food to soothe us, here are some other ideas that I included in my book, Candy Girl.

  • Do box breathing. Count to 4 as you inhale through your nose. Hold your breath for a count of 4. Exhale through your mouth to the count of 4. Hold for a count of 4. Do 1-3 times. (You can envision this as a box: Inhale across the top, hold down the right, exhale across the bottom, hold up the right.)
  • Keep a daily meditation book/reader handy and read one page slowly.
  • Email or text a friend and ask how they are and tell them you appreciate them. Don’t say anything about yourself.
  • Organize something for five minutes (a drawer, a shelf, a file).
  • Run cold water on your hands and splash it on your face.
  • Carry an object that has some peaceful significance for you: beads, a smooth stone, a small velvet pouch. Handle this object when you are stressed and imagine pouring your stress into it. Breathe deeply as you do this.
  • Get outside for five minutes: Walk, stretch, breathe deeply, sing out loud. Remember to set a timer if need be.

What other soothers work for you?

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Giving up the control vs. out-of-control conversation with food

One of the hardest parts of food recovery for me is the fact that I cannot just be abstinent from food the way I am abstinent from alcohol. It’s not physically possible. I can be abstinent from certain foods and I am. Sugar and all other sweeteners. Processed and canned foods that use sweeteners as preservatives.

But I have to eat to live and that’s a big complication for a food addict. And it keeps me in the need to control what and how much I eat and then wrestling with my rebellion against that, that whiny kid in me that wants to eat what I want whenever I want it.

The truth is that I don’t want to be in either part of this conversation anymore. I don’t want to measure out 1 oz of cashews and I don’t want to eat handfuls in a sitting. The truth is I don’t want food to be my conversation at all. I want my life and my dreams and my passions to be my conversation. So I need to go back to my original premise for this blog:

How can we create such a sweet life between meals that the meals aren’t important?

 

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When taking care of ourselves is self-harming

If you’d asked me a few weeks ago to give examples of self-harming, I would have replied with cutting or anorexia, addictions where the harm is obvious. But then I heard from a good friend that she lost someone to overeating. Robin was in her 60s and weighed nearly 400 pounds. She had a heart attack travelling and died after a couple of days in the hospital. And I thought what’s fundamentally different about that from self-harming? Nothing.

I don’t weigh 400 pounds but I could and, if I’m honest, it wouldn’t be that hard. I got myself to 296 a few years ago without trying. I just ate whatever I wanted whenever I wanted it. But my body couldn’t burn all that food so it stored in a most efficient way as fat.

Three years ago I gave up sugar and flour and ate a crapton of vegetables and under-ate (aka dieting) for about 18 months and I lost 80 pounds. Now another 18 months has gone by and I’m still off sugar and mostly off flour but eating too much again and the pounds are creeping back on.

Here’s the thing: In each moment of eating more than I need, I feel I’m taking care of myself. I’m soothing restlessness or anxiety or fear or loneliness. But at the same time, I’m taxing my body with calories it doesn’t need. I’m making my digestion work too hard and too long every day. I’m forcing my heart and lungs to carry more weight around than it’s designed for. In other words, I’m self-harming. And that makes me very sad and determined to come into a right relationship with food again.

What might change for you if you recognized your eating patterns as self-harming? 

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Wise words from Pam Grout

Last year, we spent $40 billion on weight loss products, 98% of which did absolutely no good. To give you some perspective, we could give a million dollars a day to a worthwhile cause for the next 85 years with that money. Maybe instead of looking for the next big diet, we should ask:

  1. What is the one thing that makes me want to get on the table and dance?
  2. What do I ache for?
  3. How can I inject surprise, fun, and outrageousness into this day?

Pam Grout, Living Big: Embrace Your Passion and Leap into an Extraordinary Life

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Wait, wait! Don’t eat that.

I don’t know which came first: my impatience or my addiction to quick fixes. It doesn’t really matter but the two are intimately connected. And while I know what the solution is, I have trouble implementing it when it comes to food. When I get the need, the desire, the craving, I just want to fix it.

But waiting is most often what I need to do. When a craving for alcohol or sugar comes over me, I know how to wait. I know it will pass. I have years of evidence for that and in the case of alcohol cravings, I have decades of knowing the desire won’t last. But when my need for food masquerades as hunger, I have a lot more trouble waiting to see that it will pass. I seem to just get hungrier, not more peaceful.

Some experienced overeaters in recovery believe that we have lost our ability to distinguish real hunger from the craving to eat. That seems true in my case. So the answer lies in a different form of waiting: eating on a schedule of meals (and snacks, if that works for us) and waiting in between. It’s a relief not to have to decide if I’m hungry or just craving because the clock decides for me.

Does scheduling meals support your abstinence?

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Some wise words about change

“Things can’t change as long as the emotional necessities for having them are not changed.” –Karen Horney, psychologist

This sentence leapt off the page at me in an article I was reading for a class I’m taking on finding your purpose. The article was in fact a chapter from a book Horney published in 1950 on neuroses (she died in 1952). The chapter is called “The Tyranny of Shoulds” and is a fascinating look at how we torture ourselves with the need for perfection.

I’ll write a later blog post about some of these ideas, but I wanted to share this sentence with you now because it supports my belief that if we don’t create a more satisfying life for ourselves, we will continue to numb out with food (or work or shopping or alcohol) so we don’t have to be fully in the life we have. Our emotional necessity for sugar or food will continue until we change whatever needs changing (boredom, restlessness, loneliness, dissatisfaction, etc.) and we don’t need to be numb anymore.

What’s helping you build a sweeter life between meals?

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Letting each holiday be a day of abstinence

I got sober in October and Thanksgiving was my first holiday without alcohol. I went to an AA meeting every day then and on the Wednesday before, I listened to a man with some years of sobriety talk about how he always volunteered to work on holidays. He didn’t do it so that others could celebrate although that was a nice side effect, he said. No, he did it because it was safer for him than celebrating. Why? Because it made Thanksgiving and Christmas and New Year’s Eve into just another day of sobriety. He didn’t need things to be special. He needed them to be ordinary.

It’s been 29 years since I heard that man speak and I’ve never forgotten it. And as a food addict, I find his words especially important. I need Thanksgiving and Christmas and New Year’s to be ordinary food days: three meals of moderate quantities of safe, healthy foods. I don’t need to put myself in harm’s way with parties and buffets and food extravaganzas. That doesn’t work well for me. I’ve learned to attend other kinds of events: concerts, for example. I’ve learned to host other kinds of gatherings: tea and poetry readings, game nights. Events that don’t involve food.

How will you protect your abstinence this holiday season?

 

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Finding demon food in my freezer

I was on retreat last week at the Oregon coast and my regular catsitter stayed at my apartment. As I was putting away the leftover food I’d brought back, I opened the freezer door and there in the shelf/rack on the door was ice cream. Chocolate ice cream. And not just a smidgen in the bottom of a container but a full unopened pint.

I texted the catsitter, who said she’d overslept and had to hurry off to an appointment and had forgotten her food in the fridge and freezer. I asked if she wanted to come back for them but she said no, that I could eat them. I didn’t care about the frozen mac and cheese or the mayonnaise she left because I don’t eat those anymore and they don’t tempt me. But the ice cream shook me.

You see, ice cream was my food addict’s drug of choice. Particular brands, particular flavors. I could eat a gallon in a day. Was I tempted by that pint in the freezer? You bet. Did I hesitate? Yes. There it was and no one would know. Well, except me. I’d know. And it would only be me who’d have to deal with the consequences.

Three years of abstinence from sugar gave me the strength to wash it down the sink and put the carton in the trash. I didn’t taste it or smell it. I just let it go. And I was confirmed in my knowing that I don’t want the stress of visual reminders, that a clean environment keeps me stronger.

What helps you keep strong in abstinence?

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Seeing Food Addiction in a New Way

I know that my relationship with food, central in my life as it seems some days, is not fundamental to my core self. It’s not who I am; instead it’s a tool that I learned as a child in dealing with PTSD. In other words, I use food as an anxiety-management system.

That was good for me as a child. I know it helped me survive. And because I was a nervous kid, I burned off all those extra calories so my physical health didn’t suffer. But as an adult, it’s no longer my only choice. And it isn’t a good one. Continuing to use overeating to manage my anxiety stands between me and a right-sized, truly healthy body.

So my challenge seems less in how to manage my overeating as has been my focus for so long but in how to manage my anxiety. This seems a most worthy inquiry.

How do you manage anxiety?