Alcohol abuse can be an issue for many people amidst the Coronavirus Pandemic, due to job loss and the stay-at-home orders which are in place. You may never have experienced issues with alcohol abuse, but notice that your alcohol consumption has been increasing – perhaps you’re drinking every day, starting to drink earlier in the day, switching from beer to wine to hard liquor – all of which are signs of alcohol abuse. Or, you may be an alcoholic who has many years of sobriety, finding yourself “thinking about drinking” – and then acting on those thoughts, going into a relapse. In many ways, the impacts of the coronavirus are a “perfect storm” for alcohol abuse:

• you feel anxious about everything going on;
• you don’t want to experience those uncomfortable emotions;
• you rationalize that drinking can temporarily “numb” unpleasantries;
• you don’t have to report to work so you can drink as much as you want;
• you justify that drinking will be a “fun” way to cope;
• you don’t have to worry about a DUI because you’re staying at home;
• you might live alone and not have to be accountable to anyone;
• you can be enabled by drinking with others via video conference;
• you have alcohol delivered along with your food which makes it oh-so-easy;
• you figure that “no one will know” if you relapse…
• what are the reasons YOU may be drinking right now?

On a personal note – I want to share why I’m especially concerned about the coronavirus and alcohol abuse. During this challenging time, my brief “addiction” was watching TikTok videos. Watching these short video clips on a variety of topics took my mind away from the severity of the Coronavirus Pandemic, and temporarily gave me something to laugh about. However, I began to notice that many of these videos had alcohol as a theme: coronavirus drink recipes (using the beer Corona mixed with other ingredients), “Bored in the House” drinking games (featuring the song of that title by Curtis Roach, played in the background of the video), making fun of oneself while drinking (to excess, which is alcohol abuse). These subjects may be funny to some, but to me, it’s no laughing matter. That’s because I’m a Licensed Addiction Counselor, and in addition to the treatment of eating disorders, I also provide counseling for people who abuse alcohol (the clinical term is, Alcohol Use Disorder).

April is Alcohol Awareness Month, so this is another reason that I’m writing about the topic of coronavirus and alcohol abuse in this article. There are many reasons why people develop Alcohol Use Disorders, including past traumas, current stressors, and genetic factors. The stress associated with the current Coronavirus Pandemic can be extreme, as people are losing jobs, losing money, and losing their lives. The bullet point list in the first paragraph described many possible triggers for alcohol abuse. How do you know if you’ve “crossed the line” from being a social drinker to an alcohol abuser? My simple answer is, if you’re concerned about that, then you probably have. For a definitive answer, consult with a Licensed Addiction Counselor, or similar type of mental health professional. Amidst the coronavirus, many counseling offices are open (as long as social distancing can be maintained while meeting in person). Other options include telehealth (sessions conducted by phone or video conference).

Although coronavirus issues can lead to alcohol abuse, this time of social distancing and stay-at-home orders can also be an opportunity for recovery. Here are a few recovery tips:

• find friends who will commit to staying “Corona-free” for the rest of this month, and keep each other accountable – you can tell your friends you want to stay alcohol-free for “health reasons” if you’re not ready to share your concerns about alcohol abuse;
• create structure in your day, especially if you don’t have a job – try to wake at the same time, start the day with something positive (instead of checking the latest news), plan breaks for healthy meals, connect with your family and friends (even if it’s virtual);
• make a list of different activities that you can do as a means of coping – consider the 5R’s (from Dr. Dorie’ method of Eating Disorder Intuitive Therapy, or EDIT™ which has applications for all types of addiction):
  • Responsibility – clean your counters (again), do laundry, walk the dog, just do it!
  • Recreation – play a game (NOT a drinking game), play with your dog, just for fun!
  • Relaxation – read a book, watch a movie, take a bath, listen to music, meditate, just be!
  • Reward – download some new music, make a small purchase online, just a little treat!
  • Recovery – write in a journal, make a gratitude list, read recovery blogs, just for you!
• join online support groups (many 12-Step Groups have online options, search for Alcoholics Anonymous) – if you struggle with alcohol abuse AND eating disorders, you are welcome to join the online group hosted by Dr. Dorie every Monday evening. CLICK FOR INFO

Alcohol abuse, eating disorders and other addictions happen in ISOLATION – recovery happens in CONNECTION. Let’s stay connected!

The post Coronavirus and Alcohol Abuse appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

FREE WEBINAR – MONDAY, MARCH 16
Click the link below to watch recording:
https://www.drdorie.com/coronavirus-webinar/

Coronavirus news is pretty much anywhere you look. What about the coronavirus and eating disorders? As COVID-19 spreads across the United States and around the world, how are people with eating disorders being impacted? Are there specific steps that those in recovery from eating disorders can take, not only to reduce the risk of the coronavirus but also to prevent their eating disorders from worsening as a means of coping with anxiety, fear, powerlessness, loneliness, and other intense emotions? Can counselors, psychologists, social workers, dietitians, recovery coaches and other health professionals – as well as friends and family members – offer unique assistance?

Impacts of the Coronavirus on People with Eating Disorders:

As those of us involved in the treatment of eating disorders know, one of the causes of eating disorders is “trying to be in control when things feel out of control.” According to numerous news updates, the spread of COVID-19 is far from “under control.” Here are a few things that I am noticing in my clients, as well as what my supervisees and mentees are reporting in their client populations. It is my hope that this information can give you insights into what interventions can be implemented:

• Anorexia Nervosa and Coronavirus: Extreme anxiety due to disruptions in eating disorder rituals and routines; avoidance of gyms and increased exercise outdoors, even in poor weather; worsening restriction through the justification that grocery shopping in crowds is unsafe; worsening isolation due to fears of coronavirus community spread; worsening of co-morbid issues such as Mood Disorders, Personality Disorders, Obsessive-Compulsive Disorder, Substance Use Disorder; much higher risk of severe symptoms of COVID-19 if the coronavirus is contracted, due to underlying health issues related to Anorexia Nervosa.
• Bulimia Nervosa and Coronavirus: Extreme anxiety due to disruptions in eating disorder rituals and routines; avoidance of gyms and increased exercise outdoors, even in poor weather; worsening restriction through the justification that grocery shopping in crowds is unsafe; hoarding of binge foods which can worsen binge/purge behaviors; worsening isolation due to fears of coronavirus community spread; worsening of co-morbid issues such as Mood Disorders, Personality Disorders, Obsessive-Compulsive Disorder, Substance Use Disorder; higher risk of severe symptoms of COVID-19 if the coronavirus is contracted, due to underlying health issues related to Bulimia Nervosa.
• Binge Eating Disorder and Coronavirus: Extreme anxiety due to disruptions in eating disorder rituals and routines; hoarding of binge foods which can worsen binge/purge behaviors; worsening isolation due to fears of coronavirus community spread; worsening of co-morbid issues such as Mood Disorders, Personality Disorders, Obsessive-Compulsive Disorder, Substance Use Disorder; risk of severe symptoms of COVID-19 if the coronavirus is contracted, due to underlying health issues related to Binge Eating Disorder.

Action Steps that People with Eating Disorders Can Take:

Of course, you’ll want to follow the guidelines to reduce the spread of the coronavirus, as offered by your local and state government, as well as the National Center for Disease Control and International World Health Organization. As a Certified Eating Disorder Specialist with more than 25 years of clinical experience, here are a few strategies that I can suggest for those with eating disorders to reduce the risk of contracting the coronavirus while also practicing Self-Care as an essential aspect of eating disorder recovery:

• Name your emotions while realizing YOU are NOT your emotions: For example, “I feel afraid,” rather than personalizing the emotions, such as, “I AM terrified!” Separate the feeling (fear) from your Self. YOU are not fear, terror, etc. You may FEEL afraid, terrified, etc. – but like waves in the ocean, these feelings can come and go, when you avoid attaching to them and let them go. In addition, you can FEEL more than one emotion at once – try to name some supportive emotions you may also feel, such as, “I feel hopeful, creative, loving.” Acknowledge that some emotions FEEL more comfortable than others. Become aware of emotions which are based on the past or the future, rather than the here-and-now. These are some core practices of mindfulness-based therapies, such as Dialectical Behavior Therapy (DBT) and Acceptance and Commitment Therapy (ACT). Realize that YOU are NOT your emotions. As Pema Chödrön is quoted as saying, “You are the sky. Everything else – it’s just the weather.”
• Be aware of attaching “facts” versus “fiction” to your emotions: For example,  “I feel afraid because the coronavirus is killing millions of people (fiction), and eventually we’re all going to get it (fiction), and there is nothing I can do to avoid getting it (fiction), and everybody is going to die (fiction)…oh my gosh, I’m terrified!” You can see how “fiction” can spiral into catastrophic thinking, and extreme emotions. One of the basic principles of Cognitive Behavioral Therapy (CBT) is that events result in thoughts that trigger emotions. If we have “irrational thoughts” about events, this can cause unhelpful and intensely painful emotions. Pausing to notice thoughts, and focusing only on facts (without added fictional stories), is essential. “The coronavirus has killed thousands of people worldwide.” Fact. “I feel worried.” Emotion based on fact. “There are steps I can take to stay safe.” Fact. “I feel relieved.” Emotion based on fact. “My eating disorder won’t make the coronavirus go away.” Fact. “My eating disorder can worsen my risk of getting the coronavirus.” Fact. “I intend to stay focused on recovery and Self-Care.” Fact. “I feel empowered.” Emotion based on fact.
• Stay connected with your eating disorder recovery community: Many support groups are now being offered online, through chat rooms and video conferencing. Check with local and national eating disorder organizations for more information. I offer “virtual therapy sessions” through HIPAA-compliant platforms, so you don’t need to leave your home in order to have a session with me, here in my state of licensure in Colorado. Most therapists, dietitians, and even medical doctors are able to offer tele-health services in your state. Health and Life Coaches have been conducting sessions-by-phone for years, and there are no boundaries created by state lines (coaches can provide services anywhere in the world). Through my business, the EDIT™ Training Institute, people have become certified as Eating Disorder Intuitive Therapy (EDIT)™ – Eating Disorder Treatment Clinicians and Recovery Coaches. Find an EDIT™ Certified Clinician or Coach Here

Action Steps to Help People with Eating Disorders:

Someone you love may be struggling with an eating disorder, and you may be noticing that their behaviors are becoming worse, possibly as a way of coping with the coronavirus outbreak. Or, you may be a mental health clinician or health coach who is aware that underlying health issues (such as eating disorders) can worsen the severity of the coronavirus. Here’s how you can help, even if you don’t have training to provide support, recovery coaching, or therapy to those with eating disorders:

• Friends & Family: Be a role model for someone in recovery. Demonstrate coronavirus precautions such as hand washing, while illustrating how to avoid obsessive/compulsive behaviors. Offer to grocery shop together, while showing how to appropriately use hand sanitizers and exhibit social distancing. In nice weather, go to a park and take a walk together, or practice gentle movement such as yoga, using online instructional sources. Offer to cook meals and eat together. Keep your own thoughts and emotions in check (refer to the points in the section above). Be compassionate if the person you love does use their eating disorder behaviors as a means of coping. As them if there is anything else that you can do to help. Download FREE EDIT™ Resources or become an EDIT™ Certified Peer Support Provider to learn additional skills
• Clinicians & Coaches: People with eating disorders and other mental health issues really need your help right now! Many of you may be working from home for a period of time. You can use HIPAA-compliant audio and video conferencing to have sessions with your clients while they remain in their own homes. Here are a few resources to consider: doxy.me, wecounsel.com, zoom.us. Since coaches are not bound by HIPAA regulations, you can use Skype, FaceTime, or a standard phone call. Be aware that clients with a previous history of eating disorders may have a recurrence as a means of coping. Or, clients with Substance Use Disorders may not be able to obtain alcohol or other drugs, and they can develop eating disorders as a replacement. Are you equipped to diagnose and treat, or coach clients with Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder? The EDIT™ Training Institute offers FREE EDIT™ Resources and ONLINE EDIT™ Certification to become an Eating Disorder Recovery Coach or Treatment Clinician.

If a higher level of care is needed, Eating Disorder Treatment Centers report being equipped for the coronavirus.
We’re all in this together! Let’s be hopeful, inspired and creative. We can make a unique difference for others.

FREE WEBINAR – MONDAY, MARCH 16
Click the link below to watch recording:
https://www.drdorie.com/coronavirus-webinar/

*****

Article may be reprinted with the author bio below.

©2020 by Dr. Dorie McCubbrey. Dr. Dorie is a Certified Eating Disorder Specialist and Licensed Addiction Counselor who is passionate about training professionals to effectively guide clients in recovery from eating disorders. She is the President of the EDIT™ Training Institute LLC, which provides training and certification in her method of Eating Disorder Intuitive Therapy (EDIT)™.  She also provides sessions for clients who struggle with these issues, either in person or by phone. Learn more at: https://www.drdorie.com

*****

Want more that this “taste” of EDIT™? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized programs for people in recovery from eating disorders and who struggle with weight issues, and  EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Coronavirus and Eating Disorders appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

From Halloween to Thanksgiving to Holiday Parties into the New Year – food seems to be everywhere. Here are a few strategies to help your clients (or yourself) to find balance with emotions and eating. This can help overcome the temptation to binge (and then possibly purge), or to engage is restrictive behaviors which result in feelings of deprivation (and then possibly a binge/purge). Try these EDIT™ Skills to break the ED cycle, and enjoy this Holiday Season:

1. Trust Your Intuition with Food Choices – Get in touch with the foods you truly love. I mean, LOVE. Is it really the Halloween on every corner display in the grocery store? Or, Aunt Martha’s fruit cake that you feel obligated to eat to please her? Or, those store-baked cookies someone brought to the Holiday Office Party? Think back to your own pleasant memories of this time of year. Maybe you really LOVE apples dipped in caramel, or the turkey stuffing the your Nana used to make, or your Grandma’s shortbread cookies. Make your own list of “favorite foods,” and see if you can focus on these as your food choices. When you’re shopping specifically for apples and caramel, it’s easy to overlook all the candy. When you’re bringing your Nana’s stuffing to the family gathering, maybe you can say to Aunt Martha as she passes the fruitcake, “No, thanks, I’m stuffed!” (Yes, pun intended). And, at the Holiday Party, people will be asking, “Who baked these cookies? I want the recipe!” I hope this strategy helps you to focus more on enjoying the foods you love, while connecting more with others.
2. Check In with Your Feelings Often – Notice the sensations in your body, as well as your predominant emotions. Be curious about a possible link between your emotions and your body sensations. Rate these sensations on a scale from 1 to 10, and if they seem very intense (a 9 or 10), pause to a coping skill to bring the intensity down to a manageable level (a 4 or 5. Consider using the EDIT™ Worksheet (at end of article) to help you develop ways to meet your specific needs. Take a photo of the completed worksheet, so if you are feeling emotionally vulnerable before a holiday event, you can pull out your phone for a quick reminder about emotional balance. This is an effective way to avoid using ED behaviors to cope.
3. Give the Gift of Self-Care – Yes, to your Self! This is a busy time of year, and much of the focus can be about, “What costume should I make for my daughter? What is the best gift for my boss? What present should I get my nephew, Jimmy?” All of this, on top of the regular responsibilities of everyday life. Be sure to beep recovery as your #1 priority, and reflect about simple Self-Care you can enjoy every day – perhaps a 5-minute morning meditation, pausing for a cup of tea in the afternoon, or buying yourself a gift (and wrapping it)!

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Article may be reprinted with the author bio below.

©2019 by Dr. Dorie McCubbrey. Dr. Dorie is a Certified Eating Disorder Specialist and Licensed Addiction Counselor who is passionate about training professionals to effectively guide clients in recovery from eating disorders, through her Eating Disorder Intuitive Therapy (EDIT)™ Certified program. She also provides sessions for clients who struggle with these issues, either in person or by phone. Learn more at: https://www.drdorie.com

*****

Want more that this “taste” of EDIT™? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized programs for people in recovery from eating disorders and who struggle with weight issues, and  EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED 

*****

CLICK IMAGE to VIEW & PRINT WORKSHEET

The post Eating Disorder Recovery Tips for Food Holidays appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

We all know we “should” practice Self-Care, but do we? Or, does Self-Care feel like yet another obligation on your mile-long to-do list? Self-Care does require a little bit of work at first – to come up with ideas for your Physical, Mental, Emotional and Spiritual Self-Care practices, and to plan the time for them.

The work will be worth it, because Self-Care for eating disorders recovery is a proactive practice, which can help prevent eating disorder thoughts and behaviors. Self-Care goes beyond coping skills, which are designed to be used as an intervention when faced with triggers. Self-Care is a foundation to rely upon on a daily basis, so that things that used to trigger you have no power over you any more. Self-Care is a way to ensure that you are “filled from within,” so you have no need for binge eating, excessive exercise, or other eating disorder behaviors.

To make things less work for you, here are a few Self-Care ideas to help you get started:

• Physical Self-Care: some common ideas are a hot bath, massage, aromatherapy, soothing lotions, naps; some healthy ideas are scheduling (and keeping) doctor’s appointments, dentist’s appointments, therapist’s appointments; and of course, intuitive eating and mindful movement practices!
• Mental Self-Care: this can be anything that sparks your intellectual interest, like taking a class you’ve wanted to sign up for, or learning a new language; anything that gets that eating disorder mind to take a break!
• Emotional Self-Care: journal writing in the morning can be a great way to “check in” with how you’re feeling, so that you’re emotionally aware and can better address your needs throughout the day; you might also try art therapy as another healthy means of expression; make regular plans with friends/family to enjoy heartfelt connection – you can also do this with nature, or animals (pet your cat, or play with your neighbor’s dog)!
• Spiritual Self-Care: some people consider spiritual practice to be a religious practice, but spirituality doesn’t have to involve religion; become curious about what would “feed your hungry soul,” and help you turn up the volume of your recovery guide, also known as your Intuitive Therapist; try reading some books about spirituality, soulfulness, meditation, or intuition – one of my recent favorite books is “Seven Thousand Ways to Listen” by Mark Nepo!

Self-Care for Eating Disorders Recovery is what the 4th Principle of Eating Disorder Intuitive Therapy (EDIT)™ is all about. Click on the worksheet image below to download and print!

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Article may be reprinted with the author bio below.

©2019 by Dr. Dorie McCubbrey. Dr. Dorie is a Certified Eating Disorder Specialist and Licensed Addiction Counselor who is passionate about training professionals to effectively guide clients in recovery from eating disorders, through her Eating Disorder Intuitive Therapy (EDIT)™ Certified program. She also meets with clients at her treatment center, Positive Pathways PLLC, located in Evergreen Colorado. Learn more at: https://www.drdorie.com

*****

Want more that this “taste” of EDIT™? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Self-Care for Eating Disorders Recovery appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

While in graduate school to become a counselor, I wrote a paper about “Ecopsychology,” which was an emerging field, involving the relationship between the environment and the human psyche, or the natural world and our inner world. A newer field has emerged, called “Wilderness Therapy,” which involves an integration of nature into the therapeutic process, to facilitate healing in a deeper and more meaningful way.

Now, as a Licensed Addiction Counselor and Certified Eating Disorder Specialist, I’m always looking for ways to bring nature into my work with clients. This may be through the use of wilderness metaphors in my dialogues with clients, by taking mindfulness walks with clients outdoors, or by leading workshops and retreats in wilderness settings. My new office is located right by Evergreen Lake, with access to walking and hiking trails right outside the door!

I’m excited to be offering a 3-hour Wilderness Therapy Workshop on Saturday, June 23, 2018. In this small group of up to 8 members, we’ll take an easy walk into a nearby nature area. I’ll be guiding participants in a variety of nature-based therapeutic techniques, which are designed to enhance intuitive abilities – what I call the Intuitive Therapist within us all. Whether you are in recovery from an eating disorder or addiction, or if you’re simply on a path of personal growth, I invite you to join me for this special event! See flyer for details, and register by midnight on June 16 to get the Early Bird rate!

CLICK FLYER TO VIEW & PRINT

CLICK HERE TO REGISTER

Article may be reprinted with the author bio below.

©2018 by Dr. Dorie McCubbrey. Dr. Dorie is a Certified Eating Disorder Specialist and Licensed Addiction Counselor who is passionate about training professionals to effectively guide clients in recovery from eating disorders, through her Eating Disorder Intuitive Therapy (EDIT)™ Certified program. She also meets with clients at her treatment center, Positive Pathways PLLC, located in Evergreen Colorado. Learn more at: https://www.drdorie.com

*****

Want more that this “taste” of EDIT™? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Wilderness Therapy Workshop appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

The fourth EDIT™ Principle involves Intuitive Self-Care – these are Self-Care practices which can truly be replenishing, at all levels of being: spiritual, emotional, mental, physical. This is in contract to so-called “self-care” which is just another “should” on one’s never-ending  to-do list. Regular Self-Care which truly “feeds one’s True Hunger” is the key to long-term recovery. The EDIT™ process involves having ED-IT dialogues with clients. Here’s what this might sound like:

ED (false self) – “Everyone else needs me; my needs don’t matter.”

Self-care is considered “selfish” by the false self, who will give to others in self-sacrificing ways. The false self doesn’t perceive any needs – except the need to engage in eating disorder behaviors.

IT (True Self): “I matter; nurturing my Self is my priority.”

Self-care is considered “Selfish” (with a capital “S”) by the True Self. This implies giving to enhance the Self – including others as Self. When “filled from within,” there is more than enough to share with others.

Try this “taste” of EDIT™ – Ways to Care for My Self

Click on the image below for a downloadable worksheet which you can use to guide clients to explore the four aspects of the True Self – spiritual, emotional, mental, physical. Then, consider Self-care activities to “feed” each aspect of the True Self.

CLICK ON IMAGE TO DOWNLOAD AND PRINT

©2018 by Dr. Dorie McCubbrey. Dr. Dorie is a Certified Eating Disorder Specialist and Licensed Addiction Counselor who is passionate about training professionals to effectively guide clients in recovery from eating disorders, through her Eating Disorder Intuitive Therapy (EDIT)™ Certified program. She also meets with clients at her treatment center, Positive Pathways PLLC, located in Evergreen Colorado. Learn more at: https://www.drdorie.com

Article may be reprinted with this author bio.

*****

Want more that this “taste” of EDIT™? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Give To Your Self appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Erica Faulhaber, who is a Licensed Professional Counselor Candidate and an EDIT™ Certified III – Eating Disorder Treatment Clinician. I supervised Erica while she was working with me at my previous office location in Denver. She is a knowledgeable and compassionate therapist, who specializes in trauma recovery. You can contact Erica with any comments or questions, including how to get started with individual sessions (see bottom of article).
– Dr. Dorie

The holiday season can flare up remembrance of past trauma. Perhaps it is reminders of loved ones who have created the trauma, being around non-supportive folks or maybe even how traumatic experiences occurred right around the holidays. So how then, can we wrap up trauma with a pretty little bow?

Being able to wrap up or contain our trauma from affecting our daily lives is a difficult task. Here are a few ideas for how to start the process:

1. Grounding
2. Coping Toolbox
3. Self-Care

Grounding is a way to put you back in the present moment. This tool is helpful when experiencing flashbacks, if you start to drift off or disassociate, and to serve as a reminder that you are safe in this exact moment. To “ground” yourself, you can begin by using your five senses (i.e. sight, touch, smell, taste, hear). Using these senses, you are not only able to slow down your racing thoughts but also become reconnected with your body. When you are not grounded, the traumatic event(s) can hijack your thoughts, emotions and body. You are taken right back to that moment in time where you felt scared, powerless or stuck. Another method to grounding can be as simple as tapping your fingers on your knees or shoulders and saying “In this moment, I am safe.”

A coping toolbox can also be extremely helpful to ground you and to create calm in a time of distress. Your tools can help with breathing, the release of the physiological parts of trauma and help you outside of traditional therapy sessions.

• Bubbles: Target and the dollar store have small containers that are inconspicuous with the ability to fit into a backpack or purse. Bubbles force us to slow down our breathing in order to create a bubble. You can take them into the restroom at a relative’s house or even into a restaurant restroom stall. Nobody will ever know you are having difficulty in that moment.
• Play dough or silly putty: Both help engage you in a tactile experience that produces sensations bringing you into the present moment.
• A box of mints or tic-tacs: These can help engage all five senses. Taking the time to explore the sight, smell, taste, touch and even sound (whether in their box or in your mouth as you crunch your last bite).

Your tools can be multipurpose as they serve to provide self-soothing, distraction or perhaps company while you overcome powerful emotions. These tools should be easily accessible and things that you feel comfortable with turning to for some relief.

Self-care in the context of this post is to suggest offering yourself compassion or grace with the process of healing from trauma. The road toward healing can be arduous, but you are a resilient human being who has survived trauma. Having this trauma can be a gift that comes with a pretty bow on top if you are willing to explore it, accept it (different from approving of it) and work through it. You are in control of your trauma now.

*Disclaimer: These tools are not a substitute to traditional therapy but rather as adjunct options.

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Want to explore trauma recovery? Contact Erica Faulhaber, MA, LPCC – the author of this blog article. Erica is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in trauma recovery at her office in Lakewood, Colorado. EMAIL ERICA

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Eating Disorders and Trauma: Holiday Coping Skills appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.