What I learnt in CBT for an eating problem

This really helped me to understand how mean we can be to ourselves. When I started saying out loud the comments I would say to myself, berating myself for what I ate or how I looked, I realised I would never say any of that to another person and that being kinder to myself was the first step on a long journey ahead.

It’s not easy but it’s so important to talk to someone and reconnect with those around you. The eating disorder voice gets quieter the more you speak, so confide in people you trust or reach out to BEAT, Shout, or YoungMinds if you’re feeling alone.

We’re all so much more than what we look like. Make a list of all the positive attributes and skills you have. This can be a quality like being compassionate or thoughtful, or maybe you’re really good at drawing or writing poetry. Whatever it is, write it down and recognise what you’re good at beyond how you look.

This one really helped me, especially through my CBT journey. Once I had a better understanding of nutrition, I realised I could challenge the eating disorder voice that had controlled me for so long. It also made me realise there are no ‘bad’ foods, they just give you different nutrients.

Unlearning behaviours you’ve relied on for a long time can be extremely tough, so it’s important to write down things you enjoy to distract yourself when you’re feeling low. For me this would be going for a leisurely walk and picking out five things that brought me joy, reading my favourite book, and spending some time with my dog. By identifying positive coping mechanisms and having them ready, it reduces the likelihood of falling back into negative behaviours and increases your resilience.

For me this meant sticking post-it notes on my wall with all the ways my life had improved since starting CBT, including reconnecting with my family and friends, being less tired and more able to focus on things I enjoy, and feeling more able to deal with stressors in my life.