Tag Archives: body image

Get your (skinny clothing) skeletons OUT of the closet

“It is true that there are skeletons hiding in our closet, but there is treasure

hiding there, too.” -Teal Swan

OK moms and recovering women, as we all know, bathing suit season is fast approaching. In my work as a therapist for moms and women recovering from eating disorders, sessions are starting to revolve around:

  1. How to hide body parts while wearing summer clothing
  2. How to avoid wearing a bathing suit
  3. Comparing and Despairing

I encourage moms, and anyone with body image issues (so basically everyone) to let that shit go. Of course I mean emotionally (I’m a therapist 🙂 ) But I also mean literally: Bring in the old bathing-suit/pair-of-short-shorts/sleeveless-little-red-dress and we will have a goodbye ritual.

Marie Kondo, in her famous (and clearly written BC: Before Child), The Life Changing Magic of Tidying Up (2014) writes:

The best way to choose what to keep and what to throw away is to take each item in hand and ask Does this spark joy? If it does, keep it. If not, dispose of it.

Although easy-sounding, this can be tricky. When I ask my clients to bring in their clothes from their pre-pregnancy or pre eating disorder recovery days and ask,

“Does this [shirt/dress/pair-of-jeans] give you joy?” they almost always say unequivocally,

“YES.”

And then I ask “Is it REALLY the [shirt/dress/pair-of-jeans]?”

To which they say “YES.”

Then we sit there and look at each other in a staring contest. However, since therapy is expensive, this usually only lasts a few minutes at most. Then they might say something like:

“Well, maybe it’s the memory if wearing this pair of jeans and feeling confidant.”

Or

“I wore this dress on my first date with my husband.”

Or

“When I was [this size], I didn’t ever feel anxious.”

Or

“I was happy when I wore this.”

Then I ask them where the happiness came from.

“The shirt/dress/pair of jeans” they say.

“No,” I say. “From you. The happiness came from inside of you.”

Them: “No, it was the dress.”

Me (Their Best-Self): “Go buy another.”

Them: “I’m not the right size.”

Me (Their Best-Self):

“You are the right size. You are the right size. Right now. Your stomach is the right size. Your thighs are the right size. Your arms are the right size. Your JEANS may be the wrong size, your DRESS or your BATHING SUIT or THE CLOTHING INDUSTRY may be the wrong size, but not you.”

“But what about the happiness I felt when I wore these jeans (dress/bathing-suit)?”

More staring, but with compassion and softening. And then we cut up the clothes. Sometimes we make them into journal covers. Or toddler clothes (because that is who size zero is made for).

Then we get to the tears and the grief. Because motherhood, and eating disorder recovery, is not only a whole new body. It is a whole new life. Do you really want the life you had when you were wearing that dress/bathing suit/jeans? You may have had more freedom (moms), or you may have had a thinner body, but were you really happy? Were you not just as- if not more- obsessed about food or worried about somebody finding out or seeing “the real you” (because under the dress you were feeling anxious, insecure, and lonely)? So your tummy was smaller. Did you wake up in the morning filled with joy about everything in your life, your relationships, your career, and your connection with meaningful purpose because your stomach was free of stretch marks or your arms were thin? I doubt it.

Happiness, in my opinion, is more about being in acceptance with what-is rather than what-you-would-like-to-be. If you have a little red dress that you used to wear in your pre-mommy or pre-recovery days that doesn’t fit (and never will because spanxs-are-for-women-who-willingly-subject-themselves-to-torture-and-isn’t motherhood-already-hard-enough), let that shit go. Is it really making you happy hanging there in your closet? Or is it looking at you every day saying:

“You used to wear me. Now you are a hippo-that-wears-sweat-pants.”

That doesn’t sound like it’s sparking joy. That sounds like a shaming, mean voice that should not be allowed in your house and definitely not in your closet.

Saying goodbye to the illusion of happiness being tied to an unattainable body shape/size can often bring up grief…which then can lead to freedom, which feels like, yes, you guessed it, happiness. Maybe not full-on joyful euphoria, more like self-accepting contentment. But isn’t that good-enough? Isn’t that what you wanted all along?

Oh, and more space in your closet for new clothes.

how to dress for your shape

A Recovery Story

A Recovery Story

We are reading The Velveteen Rabbit (by Margery Williams, originally published in 1922) in my women’s eating disorder recovery group this week. I find this book to be even more relevant for adults – especially women who struggle with people pleasing, body image distress, or “looking good” on the outside while feeling shame on the inside. If you haven’t read the book, go read it. Read it to your little one; read it to yourself.

In the Jungian dream tradition of Every-aspect-of-the-story-is-an-aspect-of-yourself, I offer the following:

The Boy

The little boy is your “inner child” and/or your core, essential self. It is the part of you that is not afraid of vulnerability and loves with a fierceness that is clear and unclouded with doubt or fear. This part of the self wants to connect, is playful, and has all of her feelings. This is the part of you that has the capacity to be dependent, interconnected, and fierce in attaching. This is the part of you that is not afraid of love. This part says, “Stop it! He isn’t a toy. He’s real.” This part is fiercely protective of vulnerability and life. This part knows very clearly who and who is not safe, according to a nonverbal heart-sense.

The Expensive Mechanical Toys

This part of the self is very well polished. Most airbrushed magazine images represent this part of the self. Many Politicians present this part of the self. It is an inflated, idealized version of the self often not in touch with its shadow aspects or vulnerabilities. Any addictive or expensive behaviors that feed feelings of “not enough” come from this part of the self trying to maintain its polish. The desire for the “perfect” body (house, relationship, career, Super-mom-ness image) – without having to feel any feelings of inadequacy – comes from here. This part of the self “boasts about [itself] and snub the rabbit for being made of cloth” in order to not experience shame.

The Nurse Maid

The Nurse Maid is an aspect of your critical self, or Superego. This aspect of the self is big on “tidying up,” thinks feelings are “a bother,” is very concerned with being “grown up.” This part thinks the boy (your inner child/essential self) makes “a lot of fuss over a toy” (your feelings and interdependency needs).

The Doctor

Yet another version of Super-Ego-dom, the Doctor is the adult authority who has lost touch with his own body and heart-sense. It is the doctor with no bedside manner who says the rabbit is “a mass of germs. Burn it right away. You can always get a new one.” The doctor may have vital pragmatic information to share, so it is important to take into account. However, it has lost her vital connection with vulnerability, and therefore needs to be only consulted in conjunction with and not at the expense of other parts of the self.

The Fever (Dis-ease)

The fever is any kind of dis-ease that comes with a message for you. Your Eating Disorder is a fever. Postpartum Depression is a fever. Anxiety, adrenal fatigue, irritable bowel syndrome, and immune disorders can be seen as fevers. Grief is a fever. “Fevers” or Dis-eases, come with messages for creating more ease. They ask that you listen to the bodily and emotional aspects of the self to which you have not been tending. Dis-ease often calls for rest and less achievement-oriented productivity. The fever forces – (or offers the opportunity for) – aspects of the self that are overly-concerned-with-being-productive to pause, so that more contemplative, creative, and wise aspects can emerge.

The Other (Real) Rabbits

Often these parts of the self feel separate from you, because they appear to be others. You may feel ambivalent or jealous toward them, because it appears they have what you want and you don’t have it. However they are actually showing you what is possible for you (to recover, have what you want, be authentic). Although they may appear to be showing off, these authentic beings are actually just being themselves when they dance, whirl and jump. They are showing you it is possible and lighting the way for you to live your way into it.

The Fairy

Some might call this aspect of the Self your Higher Power. Like Quan Yin, the Bodhisattva of Compassion, it is born from the tears of suffering. This part of you is always with you, especially when you are feeling most alone or when you “hit bottom.” It is the hope that is born from despair. This part lights the way for you when you have lost your way. to the light. When you surrender to, when you re-member to, this part of your Self, magical and transformative things happen.

The Skin Horse

Last, but not least, is the Skin Horse, the Wise part of the Self. It is kind, discerning, and has an inner glow. It often has a wrinkled face, saggy arms, and love handles, as it is difficult to become this wise in your early years. It is the part of your Self with whom you feel safe, and perhaps a tiny bit afraid.  This part is compassinate and also doesnt take any BS. You are not going to be able to convince this part that a new wardrobe, the Paleo diet, or the latest juice “cleanse” will make you feel better/authentic. This part of the Self knows the Real deal and the Real deal is about becoming Real.

“Real isn’t how you are made,’ said the Skin Horse. ‘It’s a thing that happens to you. When a child loves you for a long, long time, not just to play with, but REALLY loves you, then you become Real.’

‘Does it hurt?’ asked the Rabbit.

‘Sometimes,’ said the Skin Horse, for he was always truthful. ‘When you are Real you don’t mind being hurt.’

‘Does it happen all at once, like being wound up,’ he asked, ‘or bFullSizeRender-19 copy.jpgit by bit?’

‘It doesn’t happen all at once,’ said the Skin Horse. ‘You become. It takes a long time. That’s why it doesn’t happen often to people who break easily, or have sharp edges, or who have to be carefully kept. Generally, by the time you are Real, most of your hair has been loved off, and your eyes drop out and you get loose in the joints and very shabby. But these things don’t matter at all, because once you are Real you can’t be ugly, except to people who don’t understand.”

-Margery Williams, The Velveteen Rabbit

Here’s to your Real-ness, Dear One.

Many Blessings.

We Have Met The Enemy and S/he is Us

Moana’s Archetypal Message Offers Hope and Healing… Lava Monster and All

I was very excited to see the movie Moana. But it took a long time. Life got in the way…my little one and I went to the theater twice and it was sold out…and then, finally, we saw it. I entered expecting it to be good, but by the end I was sobbing. Like many archetypal stories, this one reaches right onto your heart. And with this one, the hero is a girl. A girl who has nothing but a canoe, a friend in the ocean, and a grandmother who believed in her.

 

Everybody has a canoe, whatever your “canoe” is: the vehicle that carries you on your journey to awakening. For some it is writing, or art. For some it is meditation, 12 step, or yoga. And everyone has someone who believed or believes in him or her. (More on that later). And every one of us, no matter how far gone, disconnected, unworthy, or unforgivable we think we are, knows the truth about themselves deep down. Not the Demigod complex of trying-to-rule-the-world-because-he-feels-unworthy-so-he-is-constantly-trying-to-make-up-for-it-by-acting-bigger-than-he-is. Not that part. (Although Heaven knows there is a lot of that energy going around, and that part definitely needs both compassion and fierce confrontation). But I’m not talking about that part here. I’m talking about the deeply-humble, but most powerful intuition-heart-knowing.

In Moana, the Goddess Te Fiti is the one who held the “greatest power ever known,” who creates Life. And she shared it with the world! And yet, without her heart she began to crumble, and a terrible darkness was born.

What is thArt-HighRez-3918-3157178725-Ois power of creation?

Women have long-held the power of creation in their bodies. It’s not an accident that women with disordered eating hate or try to starve away parts of themselves that reflect this power of fertility: their hips, their stomachs (wombs), their butts. The power of fertility is profound but, in the current culture, relationship with this power is ambivalent at best. This fertile power is not just literal, it is symbolic. Archetypally, the feminine includes the Great Mother, the Earth Mother that holds the power of creation. Long ago the Venus De Willendorf embodied fertility. Hindu goddesses such as Aditi and Aitimmavaru are the mothers of the deities and laid the egg that hatched the gods Brahma, Siva, and Vishnu. In the Wiccan tradition, the Mother Goddess is sometimes identified as the Triple Goddess, composed of Maiden, Mother, and Crone. Another name for the mother goddess is Gaia, Earth Mother.

The feminine goddess archetype also holds the power of destruction, as seen in the Hindu goddesses Durga and Kali dancing on her dead consort, Siva. In Moana, this destructive force is embodied in Te Ka, the lava monster. A similar goddess in Hawaii is Pele, the goddess of the volcanoes. She is also the creator of the Hawaiian islands. This points to how interrelated these forces of creation and destruction can be.

Creation or Destruction?

Any woman with disordered eating knows, in her body, when this force of feeding life turns into a force of destroying or hurting. When eating an enjoyable bowl of ice-cream turns into frantically stuffing the entire carton in, shoveling it down so quickly so it can be violently thIMG_1539 copyrown back up, that is the destroyer. That is where feeding your own life-body turns against the self. There are many reasons for this: trauma and abuse, a family or larger culture that tells women “nice girls don’t get angry,” ambivalence and fear of becoming a women in a culture that does not celebrate the power of the feminine, and many more. We do not have rituals to celebrate becoming a woman in American culture, and so it is a time when many girls start to implode. Mary Pipher, author of Reviving Ophelia: Saving the Selves of Adolescent Girls writes: “Adolescent girls discover that it is impossible to be both feminine and adult.” And so menstruation, having a woman’s body, and speaking from the place of your inner truth become submerged, hidden, hated, and cut off.

Back To Moana

So Moana, from her childhood has this connection with herself and the world. She connects with the ocean; it “calls her.” She connects with the turtles; she connects her Grandmother’s sense of knowing something bigger than what her family and culture are telling her to be the truth. And, like many women struggling with disordered eating, wanting to be good girls, and finding their voice, she wrestles with it. She sings:

“See the light where the sky meets the sea/ It calls me/ No one knows how far it goes”*

And later

“The voice inside is a different song/ What’s wrong with me?” *

This questioning part, this part that doesn’t match up with cultural expectations needs mirroring and validation. Without it, self-destruction (disordered eating, depression, anxiety, etc) runs rampant. We all have, if we look far and deep enough, this person or Being that mirrors our inner truth in our life. It may be a teacher who “got” your art. Or it may have been an aunt who had travelled her own healing journey and was in recovery from alcoholism. If you are lucky, it was a parent. For many of us, we find this mirroring understanding in a therapist. For Moana, this was her Grandmother. Her Grandmother is the self-described “village crazy,” who doesn’t have to answer to Moana’s father (the Village Chief).

“I’m his mother – I don’t have to tell him anything!” *

This Grandmother is what Clarissa Pinkola Estes would call a “Wild Woman,” one who has power in her body. In the Hopi tradition there is a butterfly dancer. As Clarissa Pinkola Estes, PhD writes in Women Who Run With The Wolves, (Ballentine Books: New York, 1992)

The butterfly dancer must be old because she represents the soul that is old. She is wide of thigh and broad of rump because she carries much. Her gray hair certifies…IMG_1860 copy[that] the Butterfly Woman can touch everyone…This is her power. Hers is the body of La Mariposa, the butterfly.

It is not about what her body looks like – it is about listening to her feeling within:

The wilder woman will not be easily swayed…For her the questions are not how to form, but how to feel. The breast in all its shapes has the function of feeling and feeding…Does it feel? It is a good breast.

The hips, they are wide for a reason…they are portals, the handholds for love, a place for children to hide behind…

There is no “supposed to be” in bodies. The question is not size of shape or years of age, or even having two of everything, for some do not. But the wild issue is, does this body feel, does it have right connection to pleasure, to heart to soul, to the wild?…Can it in its own way move, dance, jiggle, sway? Nothing else matters.

Her “Wild Woman” Grandmother mirrors and nurtures listening-to-her-inner voice inside her body for Moana. She sings:

“You may hear a voice inside/ And if the voice starts to whisper/ To follow the farthest star/ Moana, that voice inside is/ Who you are” *

And this is the truth that guides Moana on the hero’s journey that every recovering woman must travel: Who are you?

Who You Really Are

This is the work that I engage with my clients every week: Who are you? How can you listen to your values? What does your inner Wise self have to say? How can I help you separate enough from the critical voices telling you “Stay small” or “Art is not for grown ups” or “You should do something more practical” rather than follow your dream of becoming a Nutritionist/Healer/Artist/Yoga Teacher/Environmental Educator/Women’s Advocate. This process involves separating enough from the cultural dictates and negative messages enough to hear the quiet voice inside. It is the moment when Moana, abandoned by Maui on the boat and despairing, is visited by her Grandmother’s spirit. And her Grandmother asks the question: Moana, Who are you? This is the point at which she discovers “the call isn’t out there at all – it’s inside me.”

You might be thinking “But how is this going to help in my recovery and in the world we are living right now?” Well, there certainly are a lot of “lava monsters” whose hearts have been stolen in the world right now. Where do we start? Where do I start? Where can you start? We start with ourselves. I start with myself. You start with yourself.

OLYMPUS DIGITAL CAMERAThe cartoonist Walt Kelly stated, “We have met the enemy and he is us.” Moana, in looking for the place to return the heart of Te Fiti suddenly realizes it is in her worst fear. The heart of Te Fit is inside the lava monster. But she is not afraid. Because she knows that fear, that addiction/eating disorder/lava monster/war/global warming/misogyny (as just a few examples J) are not outside her: They are inside her. And the call to awaken was always inside her as well. The call to find her true self. There is nothing to fear.

One of my favorite quotes from A Course In Miracles, A Self-Study in Spiritual Thought says:

The course does not aim at teaching the meaning of love, for that is beyond what can be taught. It does aim, however, at removing the blocks to the awareness of love’s presence, which is your natural inheritance. The opposite of love is fear, but what is all-encompassing can have no opposite.

In Moana, the, still voice of never-ending, powerful, and all-encompassing love emerges as she sings to the Lava Monster Te Ka:

“I have crossed the horizon to find you, I know your name / They have stolen the heart from inside you, but this is not who you are / You know who you are, who you truly are.” *

*Lyrics from Soundtrack to Moana (2016)

All original art work copyright Linda Shanti Mccabe

 

5 More Ways to Take Care of Yourself Over the Holdays

Last week we looked at HALT (Don’t get too Hungry Angry Lonely or Tired),  Keeping Consistency, Taking a Social Media Break, Introversion Recovery Time, and Looking for Similarities. This week, here are 5 more ways to be mindful of your self-care over the holidays. Remember, the intent is to lean toward kindness to yourself. You are explicitly forbidden to use any of this to beat up on yourself for not doing or being enough.

(And, as I say to my new mom clients, the caveat/abbreviated version for Moms is: Take a Shower, Get Support.)

  1. Practice Loving Kindness  OLYMPUS DIGITAL CAMERA

Lovingkindness is both a Buddhist and Hebrew term that is associated with mercy, dignity, compassion, and benevolent affection. Practice this kindness and softening of judgment with yourself and others. I was recently at Mindful Self-Compassion training with Kristin Neff, PhD, author of Self Compassion: The Proven Power of Being Kind to Yourself (HarperCollins, 2011). She led us through a meditation in which we imagined a person who we easily love such as a young child, a pet, or a spiritual teacher. We sat with sending them love for a moment. Then we took a posture in our body-imagination of sending and feeling love such as holding this person in a hug or putting your hands on your heart. Then we transitioned to sending that love to ourselves. Try this. Try sending the love you give freely to others to yourself. In the lovingkindness practice, there are also components of sending the wish to be happy and healthy, free from suffering to a person with whom you feel neutral and with whom you feel hostile. Feel free to try this as well. If you feel your heart closes at this prospect, stay with yourself. You yourself most need your own lovingkindness. If you feel resistance toward self-compassion, watch Dr. Neff’s TED talk: Overcoming Objections to Self Compassion.

 2. Practice Gratitude

I just finished reading the book The Gratitude Diaries by Janice Kaplan (Dutton, 2015). In it, she interviews Dr. Martin Seligman, the founder of Positive Psychology, who states:

“Of all the positive strengths we’ve looked at, people who are highest in gratitude are also highest in well-being.”

It was also shared that if you don’t come by gratitude naturally, “gratitude interventions” can have a big effect. I love that. The founder of positive psychology has a brain that doesn’t naturally turn toward gratitude! Can you relate? It’s ok to have a mind that keeps going back to “bad alleyways.” The work is to train it differently, with compassion and perseverance, like you are training a puppy.

Gratitude interventions include: keeping a daily gratitude journal, writing a letter of gratitude to a friend or loved one and reading it to them, taking pictures of things you are grateful for throughout your day. I’m not talking being Pollyanna here. It has to be authentic or it has no effect or meaning. But it can be simple. Some of my recent examples include: being warm and dry out of the rain, making paper snowflakes with my little one (turn toward the fun and away from the scraps all over the floor), talking with a friend.

3. Be of Service

Being of service can be one of the most benevolent AND personally rewarding things you can do. If you can do something big, by all means DO IT NOW. But it doesn’t have to be big. Mother Teresa said:

“There are no great acts. There are small acts done with Great Love.”

Many, many, many people took very small steps (and many took very large ones as well) together to preserve Missouri river at Standing Rock recently. You may find that healing others with similar struggles helps heal your own. If you are a person recovering from an eating disorder or alcoholism, you have the unique gift of being able to understand someone else struggling with the early stages of healing in an empathic, helpful, and non-condescending way. (Keep in mind that you can’t keep it unless you give it away but you can’t give it away unless you have it. So if you are struggling with your own recovery, find another way to be of service right now and let others be of service to you for your recovery.) The feeling of doing something helpful for someone else has a way of providing meaning that no other gift can.

Here a few other examples:

  • Return a grocery cart or pay the bridge toll for someone in the car behind you.
  • Smile or make eye contact with someone you wouldn’t normally.
  • Let someone else get on the train/bus first.
  • Open the door for someone with a stroller.

4. Practice Radical Acceptance.

Carl Rogers said:

“The curious paradox is that when I accept myself as I am, then I can change.”

This is a beautiful quote that sums up the environment within yourself that can help ease suffering and, if you want, create change. For the holidays, try practicing “It is what it is.” Look around you, notice and describe what you see, what you smell. Use your senses to bring yourself directly into the present moment. If you can be with that, you will most likely be okay. It is just this moment. Try practicing adding “right now” to aspects that you find difficult to accept and see if that helps soften the suffering of wanting it to be different. This is my body right now. This is my family right now. This is the cabinet of the President elect right now. You don’t have to like it. And accepting is not the same thing as agreeing with or condoning. It is acknowledging that this is what it is right now. The artist Richard Stine is attributed to saying:

“It’s simple. We are where we should be, doing what we should be doing. Otherwise we would be somewhere else, doing something else.”

There can be great relief, power, and spaciousness is the right now. You are right where you are supposed to be. Right Now.

5. Ask yourself what you need.

Only you know what you truly need. Ask the part-of-you-that-knows. Listen and respond.

What do I Need right now? (Only YOU know!)

Whatever it is, be kind with yourself. “You yourself, as much as anybody in the entire universe deserve your love and affection.” – Buddha

Amen (and Women)!

Embody: Learning to Love Your Unique Body (and quiet that critical voice)

I have been following and quietly cheerleading the work of The Body Positive for years. Created by Connie Sobczak and Elizabeth Scott, LCSW, in 1996, The Body Positive is a community offering freedom from societal messages that keep people in a struggle with their bodies. Connie’s experience with an eating disorder in her teen years and the death of her sister Stephanie inspired her life’s work to improve the self-image of youth and adults. She founded The Body Positive in honor of her sister, and to ensure that her daughter Carmen and other children would grow up in a new world—one where people focus on changing the world, not their bodies.

Like Connie, my work is inspired from the desire to break the intergenerational legacy of eating disorders. I want eating disorders to stop with me, and I want my child to be free.

So it was with great pleasure that I read Connie’s book, Embody (Gurze books, 2014), which outlines the work of body positivity beautifully. Early in the book, Connie outlines how the Body Positive model differs drastically from not only dieting, but also a self-help model or cultural message around “arriving” at a static end point in order to be “done” (and therefore not need to grow, feel, work or explore anymore).

Body Positive:                                                          Not Body Positive:

Tools for a lifetime of exploration A static goal-oriented view of life
A definition of health that is based on balanced self-care and self-love An idealized external image of a ‘healthy’ person
No Double binds Conflicting messages that leave people confused or frustrated
Attuned self-care “Rules” about eating and exercise
A foundation of self-love and forgiveness “Shoulds” and punishment
A celebration of diversity as beauty A limited definition of “ideal” beauty
The development of positive communities Connecting with others through negative self-talk

There are so many things that stood out for me in this book. Here are a few that I celebrated in particular:

* Exploring your Body Story through creatively using expressive arts and writing

*Turning your critical eyes toward discernment of negative messages you may have received from your family of origin (without blaming your mother) and culture rather than turning them against yourself.

*Defining and supporting Intuitive eating

*Re-defining exercise as a way to have fun and pleasure in your life (walking, dancing) and release brain chemicals to keep our moods stable rather than a way to punish ourselves or shape our bodies differently

* Including tools for quieting the Critical Voice

*Declaring your Authentic Beauty

Throughout the book, personal stories from Connie, Elizabeth, and people who have participated in Body Positive community are shared. There is a feeling that you are not alone in the struggle, and your are not alone in your journey to re-find (or find in the first place) joy and peace in your body and your life.

It isn’t often that I would recommend a book to friends, colleagues, and my clients! This is that book.

 

A Letter To My Belly

 

Dear Belly,

Every morning my little one pulls up my shirt, kisses you, and says, “I came from there!” You are fleshy now, stretched. I feel warmth and softness when I touch you. Mother. You hang over my jeans a bit. My sagging muffin top. I try not to mentally airbrush you out of pictures- the little traces of shame that still linger, the empire cut shirts, even though I haven’t been pregnant for five years.

Twenty years ago disgust for you filled my world. And crushed my spirit. All the self-loathing, anger, fear and shame were stuffed into you. I’m sorry. So many apology letters written to you in those first years of eating disorder recovery. But I did grow to accept you! And fed you. And then you created an amazing child! (Ok it was my womb, but you are the flesh that stretched to accommodate). You grew and stretched beyond what I thought was possible

Belly, I’m sorry that there are so many images in the world that don’t look like you. I know those images make you feel unloved, disgusting, flabby. I’m sorry those images make you feel wrong.

Those images tell you all kinds of crazy sh*t:

“Be smaller! Be flatter! Do this to be loved! Be big and full of yourself until age seven and then be flat and hungry. But don’t feel hungry! Just look thin! Don’t get angry! Hide your intuition. Don’t listen to it. Be attractive by not being yourself! Don’t get stretched. If you get stretched, get sucked and stitched back in.”

I just want you to know, Belly, they’re wrong, those messages. Contrary to what the images tell you, there is nothing wrong with you. Let me say it again as you have received those other brutal messages so many times.

Belly, there is nothing wrong with you.

“You’re Too Sensitive” and Other Lies Your Eating Disorder Tells You

This month’s theme is Honoring Sensitivity, and I’m going to jump right in with what I hear on a weekly basis in my therapy practice working with recovering women:

  1. “You’re too sensitive.”

My adult clients often say, when entering eating disorder recovery, “I’m too sensitive,” as if it were a curse, or something that needs to be gotten rid of in the recovery process. Often they received this “too sensitive” message as children. Maybe when they

IMG_1071

Butterflies do not tell themselves to “Stop being so sensitive and get over it.”

cried, felt things deeply, were highly intuitive, or were sensitive to stimuli such as noise, textures, or smells,
they were told: “Get over it,” Don’t be a crybaby,” “If you feel scared or ashamed don’t show it” or (covertly)”Don’t talk about feelings. They are weak and we don’t have room for them here.” Your Eating Disorder (ED voice) is the one that judges (and then tries to hide, numb or cut off from) your sensitivities because they were not embraced and/or too painful to experience as a child.

I tell these adults that, even though it may be the opposite to what they want to hear,

Recovery is an invitation to embrace what wisdom your sensitivity has to offer.

Being sensitive means that your are strongly in touch with the part of you that knows, intuitively, what is right for you and what isn’t. It is the part of you that gets, on a gut level and often immediately, (even if it’s not what you want to know) whether someone is a good or bad fit for you in dating. It is the part of you that feels a palpable rise in anxiety before you engage in disordered eating behaviors, because it knows that you are about to act violently toward your sensitivity, trying to numb it rather than listen to it. It is the part of you that senses when a friend is feeling sad or mad, even when they try to mask it. It is the part of you that easily connects with nature or animals or young children being themselves. It is the part of you that knows when someone needs help or is not being treated fairly and feels a protective and empathic response toward them. People who struggle with disordered eating often are highly attuned to other’s feelings. However, they can be insensitive toward their own feelings, judging them as “bad” or “wrong.”

2. If I’m having a feeling, it is bad and I should make it go away.

Closely related to being sensitive is having feelings. The voice of the Eating Disorder (ED) does not like to have feelings. It really doesn’t matter which feeling – sadness, anger, shame, joy, happiness ED doesn’t like it. However, as Brene Brown, author of The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are, states:

“We cannot selectively numb emotions, when we numb the painful emotions, we also numb the positive emotions.”

Feelings-Wheel-ColorWe have to go toward the feelings we’ve left behind in childhood in order to reclaim those parts of ourselves nd become full human beings again. We have to go toward, not away, from the feelings that scare us. I often give clients a feeling wheel to look at and identify which areas they are comfortable and which areas they are not. Some people like to hang out in “purple,” some in “red,” some in “yellow.” You may be very comfortable with sadness, but terrified of anger – or vice versa. Instead of judging this, recovery involves getting curious about it and learning to inhabit all the different colors. Because if you don’t feel, you can’t heal.

3. Needs are bad/weak/not okay unless you are taking care of someone else’s.

It’s so interesting how sensitive people can be fabulous caretakers but – how shall I say this – absolutely and completely suck at identifying, asking for support, and receiving care for their own needs. It’s called codependency in recovery lingo. The underlying unconscious assumption is: If I take care of you, you won’t be uncomfortable. And then I’ll be okay, because I’ll just match all of my needs to yours! But people have different needs.
And people who develop eating disorders usually haven’t been allowed to idchameleonentify their own needs separate from others. There are many good reasons for this, often stemming from family of origin dynamics. Being a chameleon pretending you don’t have any of your own needs certainly has some benefits: you can blend in to many environments and “fit in,” You are not going to be singled out as “the scapegoat,” you can get along with many different kinds of people and work environments without being offensive.

However, at some point, a person recovering from an eating disorder will need to start risking the vulnerability of identifying their own needs. And this can be uncomfortable because, as a wise friend of mine says, “When you stop people pleasing, people aren’t pleased.” However, you WILL most likely, as you identify and start risking having some of your needs seen and met, feel less anxious, more at peace, and less concerned with the necessity of pleasing others.

4. If I just get the RIGHT food plan then I won’t have these uncomfortable feelings or needs anymore.

This ED belief can actually hang on for a long time. Because, even in recovery, it morphs and becomes clever, saying things like “I’m just trying to help you be healthy. You felt so much better when you were eating (fill in your own ED’s version of no sugar/whole grain/not wholegrain/gluten/fat-free/high-or-low protein obsession here).”

You are most likely to need a food plan in the beginning of your recovery. That is appropriate. If you have been skipping breakfast and lunch and bingeing on ice-cream for dinner, you are going to need to add the first two meals back into your day as well as get some vegetables, protein and carbs in there. If you have been avoiding “fear foods” such as cookies, bread, or salad dressing with fat, then you will need to practice having salad dressing (on the salad not the side), dessert, or scary snacks, in order to know you can tolerate the anxiety and be okay. Your food plan may be more structured or less structured during different parts of your recovery. It will change, just as you will. But finding the exact “right” food plan in order to not have uncomfortable feelings is a lie. Your food plan should support you having feelings rather than restricting or numbing them.

If you are sensitive, you are going to feel. Therefore you are going to feel the food you eat. If you have an allergy, are celiac, or have another medically related issue regarding food choices, then you need to tend to this. Otherwise, we need to look at the feelings not the foods. Because the feelings are what your ED is trying to avoid by obsessing on whatever food plan you are convinced will make you “right” or “better.”

Here is one of my favorite quotes from Cheri Huber, a zen writer and teacher:

“There is nothing wrong with you.”

Really. There is nothing wrong with you. There is nothing to fix around you being you. Be YOU and consider there is nothing wrong with that. That is the work of a lifetime and not fixed with any food plan.

5. And the number one lie I hear from ED in my office every week is: Once I’m recovered, I will be “thin” (which means…)

And then we work on filling in the dots for the associations with what “thin” symbolizes. Some of them include:

  • I will feel confidant/comfortable in my skin.
  • I can dance, wear a bathing suit, do the-thing-I-won’t-let-myself-do-at-this-size.
  • I will be worthy of a romantic relationship.
  • I will be worthy.
  • I can go back to work (postpartum) or
  • I can get or go after the job that I really want.
  • People will love me.
  • People I love won’t leave.
  • People I love won’t die.
  • I won’t have to feel grief, sadness, anger or shame.
  • I won’t be sensitive anymore.

The list can go on, but the important piece here is calling ED out on the lie: if you are human, you are not always going to feel confidant, you are going to be imperfect, regardless of the size of your body. You are going to experience loss. You are going to die. What are you going to do before that? Because that is what ED is doing its darndest to prevent you from experiencing and engaging in: your LIFE.

Stop believing the lies and keep taking tiny (or huge, this can change day-to-day, moment to moment) steps toward fear: your recovery is there, as is your life. Because FEAR can mean many things:

F*ck Everything And Run (in the land of ED);

Face Everything And Recover; or

False Evidence Appearing Real.

I hope you choose to walk right into and through that false evidence that appears real according to ED.  It is worth it. Love is on the other side of this false evidence. You are worth it. You always were.

What You Need to Know About Pregnancy and Eating Disorders: A Podcast

In introducing this month’s Butterfy Effect theme of CONNECTING, I am honored to share an interview by the founder of Recovery Warriors, Jessica Raymond, MS. Recovery Warriors is a multimedia resource hub for hope and healing from an eating disorder. Here is a link to the podcast: RecoverywarriorsPodcast

An overview

The desire to become a mom can be a motivating factor in eating disorder recovery. However,the challenges of pregnancy and the postpartum period mirror the early stages of recovery. Both pregnant and new mothers and women recovering from eating disorders experience anxiety, body image distress, difficulty sleeping, hormonal changes, appetite changes, and ambivalence/excitement/distress around cultivating a new identity. In this episode of The Recovery Warrior Show, expert Dr. Linda Shanti shares personal and professional stories of recovering from an eating disorder and entering into motherhood. Listen in regardless of where you are at in the biological cycle because there is much to learn.

What You’ll Learn

  • Why people don’t talk about miscarriages
  • How pregnancy is similar to early stages of recovery
  • Why you need to be proactive in seeking professional help before having a baby?
  • Why how a mother eats affects her child
  • Is there a right time to have a kid

 Favorite Quote

The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother, never. A mother is something absolutely new. -Bhagwan Shree Rajneesh

Advice to Former Self

You’ll get through this honey, you will. It’s going to change you and it is changing you and that’s ok; that’s the way it’s supposed to be. There’s no parallel life that you’re supposed to be leading; this is it, this is not a detour. Just because you’re suffering doesn’t mean you’re on the wrong path; you’re absolutely on the right path. Keep going.

Definition of Recovery

Taking care of yourself physically, emotionally, psychologically, and spiritually. Not engaging in behaviors that hurt me. Moving toward growth edges. Accepting my body as it is. Allowing and inviting all feelings. Lowering the bar on perfectionism. Thinking in the rainbow between black and white. Listening to my heart and connecting with a larger purpose.

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5 Things Moms Can Do to Prevent Eating Disorders

I recently gave a talk for parents on Eating Disorders and what parents wanted to know most was: How do I prevent my child from developing an eating disorder?

Here are five things you can do (and some you can be conscious of NOT doing) to assist with preventing your child from developing an eating disorder:

  • 1. DON’T Diet. 

Diets don’t work. This has been proven again and again. Here are a few scary statistics:

*95% of all dieters will regain their lost weight in 1-5 years (Grodstein, Levine, Spencer, Colditz, & Stampfer, 1996; Neumark-Sztainer, Haines, Wall, & Eisenberg, 2007).

*80% of 10-year-old girls in America have dieted to lose weight. (Bates, 2016)

And yet

Women who were put on diets as young girls are more likely to struggle with obesity, alcohol abuse and disordered eating as adults. (Keel, 2014).

*35% of “normal dieters” progress to pathological dieting. (Shisslak, Crago, & Estes, 1995).

  • 2. DO eat intuitively.

Intuitive eating can be summarized by: relying on internal cues for hunger and satiety, eating for physiological rather than emotional reasons, having no dietary restrictions/unconditional permission to eat, and body size acceptance (Tribole, and Resche, Intuitive Eating A Revolutionary program that Works, 1995, 2012). Listen to your own hunger and don’t restrict. Give yourself permission to enjoy eating!

  • 3. Take care of your own body image.
body ruffle.jpg

The Onion, Aug 25,2014

Be mindful that you are your child’s mirror. You may be tempted, as I saw in a humourous newspaper wear a “Mom’s Bathing Suit as One Giant, Body-Ecclipsing Ruffle.” You many gaze disgustedly in the mirror at your postpartum muffin top.  Postpartum body image and ageing can be brutal. However, don’t allow yourself to buy into the culture’s message around self-worth being tied to “getting your postbaby body back in shape.”

A) Your postpartum body will never be the same shape. You grew a baby in there.

B) Your worth is bigger now. You have been changed by life. Try and embrace and radically accept that. Be proud of your tummy like your child is proud of theirs. You are beautiful because of the life you have lived and your body reflects that: all the scars, stretches, and wrinkles. A wizened tree does not Botox itself to look like a skinny leaf-sprout. Be the tree that you are proudly (or, on a bad day, good-enough).

  • 4. Follow the “Division of Responsibility” when feeding your child.

FullSizeRender-4 copy 3Briefly, the division of responsibility is: The parent is responsible for What, When, and Where you eat. The child is responsible for How much and Whether they eat. This is based on Ellen Sattyr’s work. To see a handout on this, click here

I know it can be hard to trust that your child WILL choose to eat vegetables. But it CAN and DOES happen. See this amazing transformation in my own little one, who used to only eat anything soft and white. Notice how one carrot and two bits of pepper have grown into a plate almost entirely filled with vegetables!

FullSizeRender-4(By the way, DO respect sensory sensitivities. If your child prefers soft texture, make soft texture food and gradually without a fight and making it fun introduce other textures.) And, remember: there are no bad foods. Kids need carbs and fat, and so do you. They help you have enough energy, they feed your brain.

  • 5. Allow all feelings in your family (especially uncomfortable ones like anger, fear, and shame).

Low tolerance for negative affect has been shown to be one of the factors contributing to eating disorders. What does this mean? It means, in order to create an environment where your child willFullSizeRender-4 copy not feel they have to hide or stuff parts of themselves in order to be loved, you have to allow discomfort. Anger is a tough one. Most people error in one direction (rage at others) or the other (blame self and stuff into depression). Work on expressing anger at the level of irritation before it gets too overwhelmingly big. Have weekly family meetings. If you get in a fight with your partner, make up and show your child you have made up so they can see people re-unite after being mad at each other. When your child is mad, don’t withdraw your affection. Notice: “I see you are mad. I’m going to help you. I love you even when you are mad. You can hit the pillow, but not me. I’m going to stay with you until we work this out.” Allow fear. Allow insecurity, embrace imperfection. When someone makes a mistake in our house, we say “Yay! I made a mistake!” This is not my natural inclination. The natural inclination with shame is to hide it. Sweep it under the rug quickly! Pretend-like-you-know-what-you-are-doing-before-you-get-in-trouble-or-someone-sees-that-you-are-a-fraud! Don’t do this. Turn toward your own and your child’s imperfections and growth edges. Growing requires failing, and failing, and failing before succeeding. Support your child in practicing new skills. When your little one is learning to walk and falls down, you say “Hooray! Try again!” Continue to do this with yourself and your little one. Again and again.

It is possible to prevent eating disorders. And it is also possible to build a strong protective factors so that if your child develops one, they can recover with more ease. Do what you can. Eating Disorders are complex and develop from a unique and individual interplay of many factors. Eating disorders are no-one’s fault, but everyone’s responsibility. Prevention and recovery are possible.

 

I Feel Fat: Breaking the Bad Body Image Legacy

mirror mirror

I’m so excited to have a guest blog today by By Andrea Wachter, LMFT, co-author of The Don’t Diet, Live-It Workbook and the new children’s book Mirror, Mirror on the Wall: Breaking the “I Feel Fat” Spell. I have followed her work for years (since I got into recovery nineteen years ago!) and am honored to share her words of wisdom.

Breaking the Bad Body Image Legacy

I was raised by a mom who was extremely dissatisfied with her body. Sadly, and statistically, there is a good chance that you were too. It’s nobody’s fault. Most of our mothers were handed the same bad body image baton that we were, leaving far too many of us competing in the never ending race of trying to eat a certain way, exercise a certain way and look a certain way in order to feel attractive and loveable.

Fortunately, there is a movement toward health and healing. My hope is that someday, a woman who dislikes or despises her body will be as rare as one who thinks that washing her child’s mouth out with soap is a wise parenting tool. As a culture, we need a massive update on our body image programming and if you are reading this blog, there is a good chance that you are up for the task.

Whether someone inherits a bad body image from their family, or learned it from our crazy culture, it is possible to heal. In my therapy practice, I have worked with women of all ages and from all walks of life and I have found that if there is desire and willingness, there is hope to break the legacy of bad body image.

My earliest memory of body image awareness was when I was about eight years old. I innocently walked into the bathroom and saw my mom soaking in the tub. While I don’t remember her exact words, I do recall her saying something negative and unkind about her body. I silently wondered why she didn’t like her body. And the programming went on from there: negative comments she made about feeling or being fat; certain foods being deemed “good” or “bad;” needing to diet or exercise to make up for what she ate.

Then came the painfully memorable shift when the focus turned to my body: Being told I was “getting a little chubby;” getting served the tasteless diet foods that were kept in a special freezer in the garage, while my dad and brother ate the regular foods from the kitchen; my dad telling me I have “such a pretty face,” if only I would “lose a few pounds;” paying my sister and me to lose weight.

I harbor not an ounce of blame or resentment toward these precious people. They received the same mixed-up messages we all have: If you lose weight, you will be more attractive and loveable. If you exercise, eat lean proteins, vegetables and fruits, you will be “good.” If you eat what have been deemed “bad” foods, you will be out of control and lose the praise and love you so hunger for.

Being a sensitive child who was desperately eager to please, I took my parents’ early teachings to heart. My dieting turned to sneak eating which led to periods of serious restricting which led to major binges which eventually morphed into a hard core case of bulimia. I added massive amounts of drugs, alcohol and cigarettes into the mix and spent decades completely lost in food, weight and body obsession. My self-worth, my social life, my love life, my health and my schooling were all greatly and negatively impacted by my painful and insidious relationship with food and my constant attempts to lose weight. And even when I did manage (countless times) to lose weight, it never once brought the peace of mind and happiness that I was told it would. Instead, my weight losses came with terror of weight gain and the animal-like hunger that accompanies and follows starvation.

I once asked my mom how she became so obsessed with dieting and so unhappy with her body. She told me that her mom and grandmother were both heavy but really didn’t seem to give it a second thought. It was only when she moved out of her poor Brooklyn neighborhood and into a “nice neighborhood filled with thin women” that she began to diet. She said, “I think I learned it from friends and it probably came from watching TV. Plus, your father was always so obsessed with my being thin.”

I then asked my dad how he came to be so obsessed with thinness. His answer was honest and it actually made sense to me. My dad ran a ladies clothing company in Manhattan. He worked tirelessly in the factory and he explained, “I guess I saw that the sewers in the factory were all fat and poor and seemed pretty unhappy. They had hard lives. The models who worked for us in the showroom were all thin, rich and glamourous and they seemed to be so happy.” Seemed being the operative word here. My precious papa took a small segment of the population, made some big assumptions, and based on his profound love for me, led me down a road he thought would bring me goodness. As did my mom. We were all given the same faulty programs.
The great news is that I eventually found my way out. And even better news is that I made a career out of it. My life’s work is now about helping others overcome their battles with food, weight and body issues as well as doing early prevention for kids who are showing signs of body dissatisfaction. Much like drugs, the earlier you intervene, the less entrenched the patterns are and all the more hope there is to change.

I was not a light weight dieter, binger and body hater. (Pardon the pun!) I went hard core. Fortunately, I dove hard core into healing too. It takes hard core dedication to break the legacy that so many of us have been handed: to eat exactly what we want in moderate amounts; to say “no” to food, even when others are pushing us to eat; to say “yes” to moving our bodies in ways we love; to say “yes” to rest when we are tired; to say “yes” to tears and compassion when we are sad, mad or scared; to speak our truth rather than stuff it with excess food; to say “no” to unachievable perfection; to accept and appreciate the size and shape of the bodies we were given, the age we are, the aging process.

Healing from food and body issues is not for the faint of heart, but then neither is starving ourselves, overeating, bingeing, body hatred or constant comparing. Both paths are challenging but thankfully one road leads to freedom and peace. I wish this for you.

Click here to check out Mirror, Mirror on the Wall: Breaking the “I Feel Fat” Spell  by Andrea Wachter and Marsea Marcus.

Andrea Wachter is a psychotherapist and co-author of Mirror, Mirror on the Wall: Version 2Breaking the “I Feel Fat” Spell as well as The Don’t Diet, Live-It Workbook. She is also au
thor of the upcoming book, Getting Over Overeating for Teens. Andrea is an inspirational counselor,
author and speaker who uses professional expertise, humor and personal recovery to help others. For more information on her books, blogs and other services, please visit innersolutions

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