by Hope Zvara | Oct 27, 2022 | Lifestyle, Mental Health
When you are struggling with an eating disorder, it feels like there is no way out. You may feel like you are in control when you are restricting your food intake or bingeing and purging, but the truth is that eating disorders have a tight grip on you. The good news is that there is hope. You can restore your health and reclaim your life with the proper support. This blog post will discuss five tips for restoring eating disorders.
7 Tips on Restoring After an Eating Disorder
1) Seek professional help:
This is the most crucial step in restoring your health. Eating disorders are complex mental illnesses that require specialized treatment. Work with a team of professionals who can provide you with the comprehensive care you need. This may include a registered dietitian, therapist, and physician.
Many specialized programs treat eating disorders. These programs can provide you with the structure and support that you need to recover, for instance:
- Partially inpatient programs,
- Intensive outpatient programs,
- Residential treatment programs.
2) Address the underlying causes:
Eating disorders often develop to cope with difficult emotions or situations. Therefore, it is important to address the underlying causes of your eating disorder to recover fully. This may involve working through trauma, resolving conflict, or addressing other issues in your life.
It is important to develop healthy coping skills. This will help you to deal with difficult emotions and situations healthily.
3) Make nutrition a priority:
Eating disorders often involve disordered eating patterns. This can lead to nutritional deficiencies. Therefore, it is essential to make nutrition a priority in your recovery. Work with a registered dietitian to develop a nutritious meal plan that meets your needs. Be sure to include foods from all groups and pay attention to portion sizes.
Nutrition is an important part of restoring your health. However, do not try to lose weight while recovering from an eating disorder. Instead, focus on rebuilding your health and let weight loss happen naturally. If your appetite is gone and you need to restore your appetite to gain weight due to an eating disorder, you could consider Delta 9 Gummies.
4) Exercise in a healthy way:
For many people with eating disorders, exercise becomes a compulsion. It is important to find a balance with exercise. Too much exercise can be just as harmful as too little. Work with a professional to develop an exercise plan for you.
Exercise should be something that you enjoy. It should not be used as a way to punish yourself. Instead, find activities you enjoy and make them part of your routine. You can consider exercises: walking, biking, swimming, yoga, and weightlifting.
5) Find a support system:
Recovery from an eating disorder is a journey. You will need support along the way. Find people who will understand and support you. This may include family and friends, or you may find support from others walking the same path. Many online communities offer support. Do not be afraid to ask for help when you need it. Recovery is possible with the proper support in place.
6) Challenge negative thoughts:
One of the hallmarks of eating disorders is negative thinking. Negative thoughts can fuel disordered eating behaviors. Therefore, it is important to challenge these negative thoughts to restore your health. Work with a therapist to help you identify and challenge distorted thinking patterns.
Practice self-compassion. Be gentle with yourself as you recover. Eating disorders are hard to overcome, but it is possible to find healing and hope.
7) Be patient:
Restoring your health takes time. There will be ups and downs along the way. Be patient with yourself and accept that recovery is a gradual process. Trust in the fact that you have the strength to overcome this illness. Take things one day at a time and celebrate each small victory. Remember that you are on a journey to a better, healthier you.
In conclusion, eating disorders are serious mental illnesses that require specialized treatment. Work with a team of professionals to address the underlying causes of your eating disorder and make nutrition a priority. Also, exercise healthily and find a support system to help you along the way. Finally, be patient with yourself and trust that recovery is possible.
by hope | Jun 30, 2022 | Inspirational, Mental Health
What is your relationship with yourself?
It may seem like an odd question as most people focus on their relationships with their loved ones or friends. Yet, believe it or not, according to expert therapists, our relationship with ourselves is disintegrating at an alarming rate. Self-esteem issues are more and more frequent, with approximately 85% of people worldwide struggling with low self-confidence. In other words, the relationship you have with yourself is likely to be wrong, according to statistics.
Why don’t we love ourselves more? According to Baumeister, our concept of self is our understanding of our personal attributes. The better we understand ourselves, the more likely our self-confidence and sense of self-worth will remain intact.
Unfortunately, self-confidence develops in young age, during childhood and adolescence. Therefore, your interactions with your parents and social circle at that age will impact your perception of yourself and, in turn, your self-confidence. Children who receive recognition for their mistakes and achievements are likely to develop into confident adults with healthy self-esteem. On the other hand, if parents expect their child to achieve an impossible level of perfection and are fast to criticize any mistakes, the child is prone to feel inadequate, not good enough, and not worthy of self-love.
If you’ve grown up in a situation where you have received unfair criticism, you probably find it tough to make peace with some of your personal attributes. But it is never too late for a wake-up call. Learning to love yourself starts today.
Unsplash – CC0 License
Recover from criticism about your physical appearance
Have you grown up being the chubby kid or the one with the uneven smile? Being at the receiving end of hurtful jokes, even from friends and family, can make it hard to make peace with your appearance. So, finding an objective interlocutor to discuss your worries is essential. I was that kid that others joked about, and it hurt. In middle school, I tried to laugh it off like it was no big deal, but in truth, it was, and it impacted me for years afterward.
Indeed, if you have experienced people making fun of you for some of your physical features, it can be tough to see the real you behind the painful comments. For example, someone who might have been on the heavy side during their school years may still see the image of their old overweight self in the mirror, even though they have long lost all the excess weight. So, the first step in healing your self-esteem is to find someone who will be honest with you and help you. Reaching out to a specialist, such as asking a dentist about your smile, is the surest way to hear an objective answer. More importantly, a specialist can also help you understand your options if you wish to improve features you are uncomfortable with. For example, a dentist could recommend using composite bonding to cover chipped teeth. Or perhaps finding help with getting fit and losing weight from Thetribestm.com is the best option for you. Think about what will help most and make a move in that direction. Making peace with your appearance doesn’t necessarily mean accepting traits you are unhappy about. Things can be changed, and transformations have proven instrumental in re-learning self-love.
by hope | Nov 5, 2020 | Inspirational, Lifestyle
How to step into something new…
I can’t believe it’s November already.
>>This past year has been one of a kind.
>>This past year has been one for the books.
>>This past year has been a good one…for me.
Last year I decided that no matter what I did, what I stepped into, what came my way, I was going to approach it with a good attitude and a never give up mentality.
It’s November and I don’t think we say it enough…
I’m proud of myself.
*Proud of myself for doing new things.
*Proud of myself for stepping into unknown territories.
*Proud of myself for doing things even when I didn’t want to do them.
Here’s what I’ve learned…
Thinking about doing something new is only step one… Well, it’s more like a Pre-Step, like Pre-Kindergarten.
And then it’s deciding to pull the trigger. But I’ve discovered that there cannot be ANY doubt in your mind that what you are about to do is wrong, not going to work, a bad idea.
I’ve been working really hard this past year on catching myself immediately when I see ANY doubt creep And when it does I noticed one thing…
If your decision you are about to pull the trigger on is DIFFERENT IN ANY WAY get ready for doubts, a struggle, or an internal debate that it’s not going to work.
This realization was KEY in my pressing on.
And I want to share that with all of you today.
If you want things to change, get better, be different (call it what you want) you NEED it to be uncomfortable or at least have that feeling for a moment that’s your signal that you are stepping into uncharted territory.
AND THAT IS A GOOD THING.
I was nervous the night before I got married. I knew I wanted to marry my husband and had known I was going to marry him since the 8th grade.
That night looking at myself in my bathroom mirror, I had a wave of doubt run through me if this was the right decision.
But I knew that the doubt I was feeling was nerves from something new, the unknown.
And because I pressed on, we’ve been married for 14 years, have 3 amazing kids, and built a life we love.
>>>>>When you get to the edge of what is familiar you have a choice.
Go back into your typical patterns and stay exactly where you are…. Or press on.
*Press on even when it’s hard.
*Press on even when you don’t want to.
*Press on even when your decisions don’t fit into the status quo.
You guys I created my own pain relief cream. Not a cream I’m filling in my garage.
Like my own REAL product. (Find out about STIFF Mother Trucker Pain Relief Cream)
How did this happen?
I made a decision I wanted to do this and every step after that decision was made I did not like my old thinking or learned feelings and responses derail me from the goal.
To step into something new:
I took risk.
A lot of risk.
I invested my own money.
And now have to pick up the phone and call people.
Ask others for support and help and put me out there every single day with the chance others may not like me.
But I know and choose to never let doubt and negativity loom in my mind for longer than it takes to think that thought even for a second.
It’s exhausting to be on yourself like a bloodhound hunting in the woods. Constantly calling yourself out on thoughts, beliefs, and actions most don’t even see happening.
But now almost a year later of this diligent practice. I’m bearing fruit (I had a lot of internal negative self-talk to work through).
I see those periods of discomfort as markers I’m moving in the right direction and mentally stop and breathe, think, and feel the positive outcome. Where before things not working out always loomed in my mind.
THAT WAS MY ISSUE.
I was doing all the right things but when I got to the edges of my familiarity I was canceling out all my efforts with my internal dialogue, thoughts, and intentions.
I created a pain-relief cream!
I created the BEST online program I have ever built!
I coach business clients who want to hear what I have to say!
I get to work with people I never thought possible!
I share this not to brag, but to hopefully inspire you. I did this.
To step into something new:
*I allowed myself the right to think bigger than what I was.
*I allowed myself to dream bigger than I thought I was allowed to.
*I allowed myself to be bold despite the negativity would come up against.
You can do this.
You can step out.
You can get there.
Stop saying 2020 is horrible.
It’s different and that’s that.
Figure out a way.
Stop using 2020 as a reason to stay where you are.
I know this might not be what you want to hear. But it’s the truth.
I saw 2020 as the best time to step up my game and reach for more. Even when most of the signs around me said it was a bad idea.
What can you do today?
I’d love to hear about it.
by hope | Jun 29, 2020 | Inspirational, Motivation Monday
4 Habits of Determined People
I am a very determined person. But there is a part of me that still holds onto this “learned behavior” of freezing when things get hard.
It’s not that I would “give up,” but rather, I would freeze.
I wouldn’t know what to do next. The fear of failure or worst making the wrong decision and others being disappointed would paralyze me. Others being “unhappy.”
Last week I was talking to my mentor and telling him about a decision I need to make. And he immediately looked at me and said:
“Hope…you are not responsible for other people’s happiness”.
No, follow up statement. No nothing. I felt the irony of that statement: when he said it, he wasn’t worried if it would make me happy or not. He said it because it was the truth.
For years I had it ? ALL WRONG. ?
I put so much of my energy into ensuring others would be happy. In return, I was killing myself, exhausting myself, to the point I was becoming bitter.
I would be temporarily happy because of my doings… But it never lasted. I would soon need another fix. I could never win.
See, I had being kind and helping others mixed up with making others happy…
I use to think that the only way to make others happy was to put them as a priority over myself. To give them everything they ask for. To self-sacrifice, put me at the bottom. Do the “poor me” dance.
This learned behavior was slowly killing me just as fast as my eating disorder was.
Over the last several years, I have been working diligently on cutting the cord of this person’s pleasing disease.
Here is what I know to be true…
❣️I believe we are all put here on this Earth for a God-given reason.
❣️We all have gifts, talents, and paths.
❣️We all are meant to shine, no one brighter than the next.
❣️But it is up to us as to how we choose to shine-dim our light or turn it up super bright.
My people-pleasing disease was strangling my natural determination superpower. I was driven, focused, and always wanting to do my best. But every time I would get the car running to accomplish BIG things, my people-pleasing disease would step in and sabotage my success. Over the years, I have learned how to effectively harness the skill sets and mindset to drive to my destination with less distraction.
Four Attributes of Determined People:
- Most successful people are great at delaying gratification. In the words of Beluga from Willy Wonka, “Daddy, please, I want it now.” And we all know what happened to Beluga. Part of my recovery was learning to sit with ill feelings and emotions. And learning they will pass. Right now, my parents are selling their house, and for my father, this is a roller coaster of emotions because when things don’t happen immediately, he just wants to make rash decisions. Dropping the price dramatically, thinks no one wants it… on and on. He just wants it over. But remember those feelings you are feeling are just feelings, and they will pass. Breathe my friends, and if you can delay that gratification for a bit longer, you may be surprised what you get in the end.
- Most successful people are great at withstanding temptation. I see this as several things. Are you trying to lose weight? That chip looks so good at 9:30 pm, doesn’t it? You have a deadline that would skyrocket your business, but you are organizing your office. You want a new job but have yet to do anything that would push you towards that goal outside of Netflix and Chill. My point is this; the temptation is just that-temptation. It’s enhancing immediate gratification for having it later. There is a form of resilience being cultivated when you say no so you can say yes then. You can do it!
- Most successful people are great at overcoming fear to do what they need to do. Most of my life, I have had a fear of rejection. Small, large, it doesn’t matter. And overcoming this has been a lot like going to the gym. If you want to develop a specific muscle or muscle group, your best work it and do things that are hard to strengthen that muscle then and, as a result, get better at them. So in my business, I have learned just to do it (thanks Nike). And if I lay out who I need to call the next day and put it in my calendar like an appointment and then just do it before I can overthink and my emotions wiggle their way in, success is within arms reach for me. The result, I’m less anxious around this and have taught myself that rejection is made up and that no’s only lead me to the yes’s waiting for me on the other side.
- Most successful people don’t set priorities; they do the things they decide are most important. What is important to you? It’s hard to figure this out without setting goals. Where do you want to go? What do you want to do? Where do you want to be? When we see the destination (no matter how crazy it might sound), knowing this will help you figure out what is essential. I see these things as choices. We all can make choices. What are you choosing to do? Are those choices aligned with what you say you want?
Remember this: Do not ever feel bad for how bright your light is.
And if it makes someone else unhappy, that is for them to fix—not you. But equally as much, learn to be happy when others have a win. In the end, this simple practice will almost always return to you as a win as well. Determined is not just to reach your goal. It’s also to support others when they reach theirs.
Let me ask you this: Who do you know that is doing amazing things? Who do you do that worked hard for something and got it? Who do you know that has achieved a win, goal, or accomplishment. Now it may be something you have been working your butt off to achieve, and they got there first. Remember that you do not know their past details for detail and do not know their future. But you can choose to be a part of that win by celebrating it with them. Who knows maybe they will inspire or share what they did to get there with you simply because you supported them.
Full disclosure, I did not grow up in a home where this was a regular practice. When others achieved things around us, there were not supportive cheers; there were usually negativity and sarcasm: jealousy and an unwillingness to step up and be a part of the celebration. Now things change, I’ve changed and refuse to be a part of that type of mindset. And have also come to realize that we only know what we know, and how we behave is sometimes a protection mechanism from pain or rejection. (PS I love all my family, but this is a reality that I think we all can learn from).
It occurred to me a few years ago that when I try to “make others happy,” I am taking away from them the opportunity to cultivate the necessary skills, talents, and pathways they need to find happiness on their own and keep it.
That it is not for me to judge if they have to go through discomfort, challenge, even rejection to get there, that is their path.
?That conversation reminded me that even though I have come so far, I still have some work.
?That conversation reminded me that I could spend my time trying to make others happy or find myself and be a light showing others how to cultivate it.
?That conversation reminded me that happiness is not something you can “give” people; it is something you can lead others to find themselves.
Today I want to encourage you to take a moment and ask yourself, “what makes YOU happy”?
And before any lame excuses pop into that conversation, ask yourself, “what is the reason you aren’t doing that”?
In keeping my focus and staying determined in my life, I try to do two things daily:
1. Set goals. Long term goals and short term goals. This helps me stay on track and also evaluate time suck activities-like jealousy and envy, scrolling Facebook to no end, and “organizing.”
2. Staying Grateful. Every night before my kids go to bed, our entire family (me, my husband, and our three kids) pray together, and after we say prayers, we go around and say a prayer for someone and what we can be grateful for. Doing this as a family has brought us closer together, and being able to get a glimpse of what my kids see and then share is impressive. When you go to bed at night, what you are thinking about is what your subconscious meditates on. So if it’s hate, jealousy, lack, and frustration, then that is what you are embedding, not your brain, body, and beliefs—such a simple act with such a powerful result.
So my reminder today is simple: you are not responsible for another’s happiness.
❣️Be a mentor and show others how to cultivate happiness.
❣️Be a mentor and assist others in creating the skills to discover happiness.
❣️Be a mentor, and do the things that make you happy.
Because what good is another’s happiness if you can’t enjoy it with them???
Your happiness has nothing to do with them… and everything to do with Y.O.U…
Check out some of Hope’s other blogs that focus on goals and the art of being determined:
5 Steps to Take Ownership Back Over Your Life
by hope | Jun 24, 2020 | Inspirational, Motivation Monday, Working With Hope
5 Setps to Take Back Ownership Over Your Life
The start of life is out of our control. No one gets to choose who their parents are, what year they are born, or where they grow up. However, those things don’t have to dictate how your story unfolds. YOU determine who you are and what your story is going to be.
OWN YOUR ACTIONS
Have you ever blamed the people or things around you when something wasn’t working out the way you wanted it to? Well, I’m 100% certain that we have all been there and done that at some point in our lives. I’m certainly not ashamed to say that I was that person for a long time. Instead of taking responsibility for my actions, I deflected and pushed the blame onto others and what was around me. I didn’t own who I was and what I did. It was easier that way.
Taking ownership is a powerful thing. Owning your actions and choices gives you the freedom to take charge of your own happiness. You are in control. When you blame others, you give away your power.
“Life doesn’t happen TO you. It happens BECAUSE of you.”
THE TIME IS NOW
As I continue to take ownership of my life and my choices, I want to welcome you to do the same. Stop blaming and start taking action. It doesn’t have to be significant. You don’t need to quit your job or leave your family-unless that is something you feel deep down you need to do. But stop waiting. Stop pointing your finger out at everyone else. Stop believing you have no say in what happens in your life.
Like Colin O’Brady (33), the first man to walk across Antarctica, it begins with a thought. Then a small step in the right direction and then having the mental strength to continue no matter what-step by step as you head towards your destination. Like Colin, we focus on that next step and not be overwhelmed by what lies ahead.
Here are 5 steps you can immediately put into practice to help take back and keep ownership over your life:
1. Get Quiet Every Single Day
Every day find time to get quite: no phone, no distractions, just you, your feelings, thoughts, and insights. Listen to what your mind and body are saying. Observe yourself. What do you notice? Getting quiet is a powerful practice, and many overlook it merely because it doesn’t feel like action. But this is where action steps evolve. (Check out how Hope gets quiet HERE)
2. Stop Blaming Other People and Things
When you blame others, you give away your power. Blaming is a self-protection mechanism. In my life experiences, we do so as a means not to have to face the truth we know. We may be feeling overwhelmed. We don’t or don’t know who to ask for the help we need. Or, like me, we were never taught how to take responsibility for our actions confidently. Stop blaming and ask yourself how I can take responsibility for this? Now that is an empowering statement.
3. Get Up and Move
We, humans, are designed to move. We are not a lion building up reserves by sleeping and resting 16-20 hours a day to run 50 mph, then to catch our prey. Research shows that sitting a lot is dangerous to our health. And even short bursts of movement: 1-minute here, 5-minutes there can be a big difference in your well-being here. Exercise can lead to greater self-control, and for me, it leads to me feeling better about myself, making me make better life choices.
4. Approach the Situation and Decide to Learn Something
When we step into a conversation or experience with ego, we lose the leverage to learn. You don’t need to be the smartest person in the room all the time. And as Tony Robbins says, the second you are the most intelligent person in the room, you are in the wrong room. If you approach each opportunity with the mantra: “what can I learn from this”? You will shift from keeping yourself stuck and protected, to openness to grow.
5. Learn How to Say No
When we say “yes” to everyone else and everything else, we are saying no to ourselves. Now I am not saying if your child needs help with math and you want to Netflix and Chill, you should say no. But there are countless times throughout the day where we are saying “yes” out of habit. We don’t want to do it or shouldn’t do it, but we do. And then we pay the price. To not create overwhelm, start with simple things like I did. Saying no to the couch with my husband and yes to going for a walk-then R&R time with him. Saying no to adding a yoga class to the schedule just because someone is asking when I knew if I said yes, it would be too much. Do a quick daily self-reflection and take inventory to where you are saying “yes” and “no” and ask yourself if the scale is off.
YOU ARE IN CONTROL
It is a freeing feeling to be in charge of your life, and in my case, it was because that was not something I had experienced prior. It is vital to my wellness that every single day I like myself; that I love myself every single day. And when I don’t, I know the scales are off. And when I don’t, things need to change.