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Sending Hope Issue #18

Lockdown is back, but #RecoveryContinues

Hello ,

How are you travelling? If you're like many of us at EDV who live in the Melbourne metro area, you're probably grappling with the disappointment and anxiety of another lockdown. It's been a rough couple of weeks. If your eating disorder thoughts and behaviours are becoming more prominent, you're not alone.

That's why for this issue of Sending Hope want to introduce you to our new Wellbeing Coordinator, Amy, who has just started working at EDV to support our community with the impacts of COVID-19. Amy is a mental health counsellor and shares her strategies for managing meals and the post-meal period during lockdown.

Amy is available Mon-Thurs for phone check-ins, whether it be a hard day, a hard moment or just general unease. Anyone in Victoria, including carers and support people, is welcome to get in touch with Amy -  please give us a call on 1300 550 236 (ask to be referred to Amy) or email hub@eatingdisorders.org.au. 

Before we get into it, we want to let you know about our NEW online support groups starting in August! We are commencing with two groups:

REACH (for restrictive and compensatory behaviours)
BEYOND (for binge eating and compensatory behaviours)

The groups will be offered on alternating Thursdays starting with REACH on August 6th from 11am - 12.30pm. Groups are facilitated by people with lived experience of eating disorders. We welcome anyone at any stage of the recovery journey! Groups are free to join, bookings required.

Managing meals and the post-meal period 
by Amy Woods, EDV Wellbeing Coodinator

Regardless of diagnosis, mealtime and the time that follows a meal can be a challenging affair.  It is a time when the eating disorder thoughts can be exceptionally strong, resulting in distress, shame, guilt and many other negative experiences. Having a support person with you during mealtimes can help, but with a lot of Victoria currently in lockdown, getting the support you need, may not be easy.

Whilst we love the idea of mindful eating and intuitive eating, this is not always possible when you are recovering from an eating disorder. The mind loves to have something to do! Instead of the ED taking center stage, experiment with different distraction techniques to shift your attention away from the ED thoughts and onto something else. Finding a helpful distraction can aid in lessening the impact of the ED thoughts, while you eat. Similarly, the post meal period can be supported by the same strategies.

Explore some of these resources and find what works for you or your loved one!

1. Audiobooks: Let mealtime become the space where you get to immerse yourself in a story that captures your attention and leaves you looking forward to the next meal, just so you can hear the next chapter. Whether it is fantasy or non-fiction, listening to an audiobook helps to focus on imagery and a story outside of your eating disorder. Audiobooks can also help with feelings of loneliness and isolation and can help to create some comfort in times of distress. Here is a link for the fantasy lovers!

Harry Potter audiobooks

2. Podcasts: Much like audiobooks, podcasts help to engage the senses and give your mind something to pay attention to. The world of podcasts is absolutely endless, most of which can be found on Spotify or Apple Podcasts. Find a podcast that interests you and keeps you engaged. This can be an opportunity to tune into something that makes you laugh and brings some interest to your day. This iconic duo might be a good place to start:

Hamish & Andy Podcast

3. Trivia & word games:  If you have mealtimes with family members or house mates, trivia and word games can be a great option to get the brain going with some problem solving and engaging in logic. Having an eating disorder can make some of these left-brain activities a little tricky, so by engaging your logic, problem solving and analytical skills it helps to stay away from the emotional responses that can take over during meals. It can also support connectedness and a sense of community. If you are managing your meals alone, trivia is still accessible to you! Try out either of these podcasts and get quizzy!

Adults quiz
 Kids quiz

4. ASMR & Satisfying videos: ASMR is the Autonomous Sensory Meridian Response. It’s that response you get to various sounds and imagery that result in you feeling relaxed, soothed, satisfied and often a sense of enjoyment. Watching videos like this can help settle the chaos of the mind. Youtube and Instagram are full of all sorts of ASMR and satisfying videos that you can explore and find out what works for you. It may seem strange at first but give it a go and set up your phone or computer next to you during meals! Here are some suggestions:

Satisfying visuals
https://www.youtube.com/watch?v=ECxkImGlrFg
https://www.youtube.com/watch?v=QpxRSFXXrHk
https://www.youtube.com/watch?v=yodWzMdp-2c

5. Self soothing: Self soothing is no doubt a concept you have heard before. Set yourself up at mealtimes and post meals with things that help you feel calm and safe. This can help to turn off the flight/flight/freeze response that occurs in the brain when in distress. Self-soothing helps bring the left side of the brain back online, allowing you to challenge the ED thoughts. The best place to start with self-soothing is by exploring some of the following and limiting your exposure to unpleasant smells, textures and sounds where possible:

Smell: Wear your favorite perfume, aromatherapy diffuser, candles, room sprays, food you enjoy the smell of.

Feel: Wear fabrics that you like the touch of, explore how you react to different textures, try kinetic sand or slime, explore having weighted toys and blankets over your lap (weighted items are not appropriate for everyone and should be tried with caution), hot water bottle, electric throw rug, heat pack, holding ice cubes, holding or patting your pet.

Sound: Music you enjoy, music you can sing along to, soothing soundscapes, have a loved one talk to you during the meal, this could be in person, via phone or video chat.

Soothing visuals:
https://www.youtube.com/watch?v=gxxqdrrpgZc
https://www.youtube.com/watch?v=r3fE6FQT82s

One last thing! Lockdown is a good time to start creating helpful habits in your recovery. Start by asking yourself these questions:

What have I tried already?

What do I know is helpful for me?

What do I know is unhelpful for me?

What am I willing to try?

For urgent support please contact Lifeline on 13 11 14

Eating Disorders Victoria respect and welcome diversity of culture, religion, gender and sexuality.