Some people are auditory processors—they think with their mouths. Other people just aren’t wired that way. If you’re one of the latter types, I suggest actually writing out your script. You could write out your script by hand or on a computer. Journaling your story has great power, especially your struggles between the negatives and the positives at conflict within you. Each time you take time to chronicle a struggle, you contribute to the handbook of how to overcome and succeed the next time. In essence, you write your own self-help book.
Even if you don’t consider yourself a writer, I encourage you to try journaling, just once. Consider this a baby step. You needn’t write everything down in the moment, but you can choose a time—perhaps when things calm down—to write and reflect on your experience. Put aside any anxiety about penmanship or grammar. Put aside any anxiety about others reading what you’ve written or what you’ve written not being good enough. Put down anxiety and take that baby step!
Once you start the habit of writing your own script, I think you’ll be surprised at the effect of this simple tool. If you’ve been reading from anxiety’s script for a long time, you’ll hear negativity in your head for a time. Hearing that voice doesn’t mean you need to obey that voice. Once that negative script starts, you can, like Connie, stop it in its tracks and assert your own script, using your own voice.
Think about the type of character you’ve been playing with your anxiety as the director of your life. Then ask yourself the following question: Is that really the type of person you want to be?
Anxiety has written a script where you play the part of a frazzled, anxious, suspicious, irritable, short-tempered, and easily frustrated person. How would your life change if you could change the part you play into a character who is relaxed and not anxious, thoughtful and not reactive, seeing the good instead of pointing out the bad, approachable instead of putting up barriers? How do you want to be perceived by the other players on stage? When you take control of your own script, you determine the part you are going to play and then you act accordingly.
I think you will find that once you start changing your script and resetting your stage, others may find the freedom to change theirs. Every time friends or loved ones have stepped onto your stage in the past, they have entered a darkened, cluttered stage of fear, tripping and falling over your anxieties.
Not only will your stage be much more positive for you, but those who enter into your life will also find a much brighter place! Instead of being afraid of what you’ll say or how you’ll react, when you relax, others may relax. Instead of assuming you’ll say no, others may regain the courage to ask to see if you’ll say yes. You never know, but your courage to make such a radical and positive change may encourage someone else to do the same.
If you are struggling with anxiety, The Center • A Place of HOPE is here to help. Our team is skilled at navigating these sensitive issues, and bringing healing to the whole family. For more information, fill out this form or call 1-888-747-5592 to speak confidentially with a specialist today.
What do you think would happen if you revisited some of the old ghost towns that haunt your memories? What if you revisited the house where you grew up and were taught you weren’t a capable person? Maybe it’s the school where you were taunted and teased and picked last. Or maybe it’s a person and not a place — a person who withheld approval and affection, though you did everything you could to earn them.
Sometimes the life we live causes stress and sometimes the life we lived causes stress. Each of us is a product of our past. If that past is full of ghosts, that past will haunt the present. To determine if memories of your past are creating stress in your present, ask yourself the following questions:
- What negative memories seem to haunt me? Which events and the pain they caused are still vivid, as though they just happened?
- What words or voices from the past are still ringing in my mind today?
- If you find that past pain still has power over you today, you need to begin moving out of your past and into the present. Start moving out of your ghost towns by reminding yourself those days are over. You may have had no power to stop them negatively affecting your past, but you do have the power to keep them from negatively affecting your present. Even more, God has the power to redeem those negative events and turn them into good.
Think about the good things of the present and be thankful for them. Think about each of your abilities and gifts and how each has played a part in making you the unique person you are. You will have to make a daily decision to dismiss the hurtful memories of the past and concentrate on the positive things of today, until the past no longer controls your thoughts.
The choice is yours. It will require some risk and demand a deeper trust of yourself and of God, but that will only enhance your growth. In the end, all you will lose are your ghosts of the past. What you will gain is an opportunity to regain control of your life.
We all have the capacity to become what we were meant—created—to be. Our ghosts haunt us and keep us fearful. God means for us, through his power, to break free from the past. Do you believe God has the power and desire to do that for you? Can you say, like the apostle Paul, “Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus” (Philippians 3:13–14)?
If you or a loved one is struggling with hurtful memories from the past, The Center • A Place of HOPE is here to help. Our team is skilled at navigating these sensitive issues, and bringing healing to the whole family. For more information, fill out this form or call 1-888-747-5592 to speak confidentially with a specialist today.
The wonderful sights and sounds of the holiday season have finally emerged around every corner. Decorations have resurfaced from basements and holiday traditions are in full swing. No matter which holiday you observe, the holiday season can prove to be both a challenging and rewarding time of year for those recovering from an eating disorder.
Many people struggle with the environmental and social triggers during the holiday season that may elicit old, destructive eating patterns. Staying committed to practicing self-care throughout the holiday season is your solution to remaining on the path of recovery. Practicing self-care will create a more meaningful holiday season for you and your loved ones and will help you to enjoy all of the holiday festivities.
As you begin the holiday season by thinking about what you must do for others, it is imperative to remember that your happiness and health is of the utmost importance.
Tips to practicing self-care during the holiday season
Stay committed. Maintaining a semblance of normalcy during the holiday season is extremely vital to improving your overall well-being and enhancing your recovery process. The holiday season can be extremely busy but staying committed to your therapy sessions and self-soothing techniques can help you to continue on the path of recovery. Be proactive and create an action plan with your therapist for the holiday season. Together, establish productive coping mechanisms you can use when you are in social environments that may elicit old, destructive eating patterns.
Cognitive Behavioral Therapy (CBT) is the perfect solution to preventing old, destructive eating patterns. Because the holiday season is filled with many social events that surround food, it is important to anticipate these moments, and practice how you will respond in a productive way. Communicating with your therapist and making a plan for these moments is an extremely beneficial way for you to still enjoy these social events without reverting to old behaviors.
If your friends and family are planning events around cooking and baking, make sure that you make an action plan with your therapist of how you can still get involved in those activities while maintaining a healthy, nutritional balance.
Additionally, staying committed to your recovery by practicing positive self-talk and being mindful in the moment is vital in maintaining inner peace and contentedness during the holiday season.
Participate in your favorite holiday traditions. Revive your spirit and continue on your recovery path by having fun. Getting involved in fun, traditional activities with family and friends is the ultimate self-soothing technique that distracts your mind and engages your energy towards exciting activities. Whether it is shopping, decorating, or planning social gatherings, diving into traditions with friends and family will revive your spirit.
By immersing yourself in the holiday traditions you enjoy, you will be feeding your spirit by improving your health and your overall well-being. Use the holiday season and your commitment to self-care to empower you to enjoy the special moments with your friends and family.
Plan ahead and prioritize. Do not let the stress of the holidays inhibit all of the success you have made during your recovery journey. Take time to assess your needs with your therapist or with your family members and prioritize your events. Dedicate time for maintaining self-soothing techniques such as writing, walking, yoga, or meditation to establish normalcy during this busy time of year. If you are traveling, plan ahead and schedule time to continue on your recovery journey by meal planning and exercising to maintain a healthy balance.
Take a step back from the festivities to collect your thoughts and allow yourself to decompress. Remember, your health is of the utmost importance and the stress of the holidays can sometimes lead to old patterns of thinking and behaving. Planning all of your events ahead of time and prioritizing your needs by taking time out for yourself is a beneficial way to prevent feelings of stress.
Communicate with your friends and family. When you are surrounded by the people you love, it becomes a wonderful reminder of how much you are cared for. The priority of your friends and family is your health and overall well-being. Make sure that you communicate your struggling moments with friends and family. Tell them about your recovery journey and what they can do to help during the holiday season.
The holiday season is the ultimate opportunity for you to practice self-care because the people you love will be aware of your recovery and will do everything they can to recognize warning signs or help you enjoy the holiday festivities.
Enjoy yourself. Release any unwanted thoughts, live in the present, and enjoy yourself. Make time for your favorite activity, go to the movies with friends, or practice yoga for a break during the holiday festivities. Be kind to yourself and continue to cultivate self-compassion by immersing yourself in the holiday traditions and activities you love to do.
You are worthy and capable of having the most memorable holiday season if you let your recovery process empower you. Recognize how far you have come and enjoy the special moments with friends and family. Let this time encourage and strengthen the person you have become beyond your eating disorder.
If you or a loved one is struggling with an eating disorder, The Center • A Place of HOPE can help. Call 1-888-771-5166 today and a specialist will answer any questions you might have.
Vented anger, because of its “out there” nature, can be much easier to identify. However, many people still attempt to diffuse it by calling it other names.
I’d like you to take a look at the following list of words and mark any you identify as part of your anger repertoire. Be honest and bold. If you have a loved one or close friend, consider asking him or her to look over the list and discuss it with you. Other people are a good barometer of what you aren’t able to recognize in yourself.
All of these can be ways of expressing anger. Look over your list and answer the following questions.
- What do you tell yourself when you feel this way?
- Does your thought life escalate or deescalate your feelings?
- How do you feel after you express these feelings?
- How do you feel about yourself?
- How do you feel about anyone else involved?
- How do you feel physically?
- How long does it take you to get over the feelings?
- Do you “replay” the event and the feelings inside your head?
- Are you ashamed of how you reacted?
- Are you remorseful over how you reacted?
- If you could get rid of one of these reactions, which one would it be and why?
Be aware of your anger levels over the next several weeks. Write down, if you’re able, what you feel and any reasons you determine for feeling that way. Note any out-of-line or extreme reactions or feelings. Be sure to write these down for more examination, thought, and prayer.
Above all, remember you have an active partner in this process. Just as God said to Cain, he says to you: “Why are you angry? Why is your face downcast?” (Gen.4:6). There is a why to all of this, a why that can be determined and brought out into the light.
If you or a loved one is struggling with a anger issues, The Center • A Place of HOPE can help. Call 1-888-771-5166 today and a specialist will answer any questions you might have.
Helen came to The Center • A Place of HOPE suffering from anxiety and depression. Her moods swung from hopelessness and lethargy to being stressed out and anxious. If it wasn’t one, it was the other. Both were taking their toll, and she wanted an end to them.
Helen was tired of never feeling settled. She had become terrified she was bipolar because of her roller-coaster moods. It was this fear that finally propelled her into counseling. In addition to her therapy, Helen set up an appointment to see our nutritionist. What was mysterious to her was obvious to him. Helen had hypoglycemia, which was a major source of her depression and anxiety.
Over the course of her adult life, Helen developed a pattern based upon her eating habits and food choices. She preferred quick, calorie-rich foods, eaten sporadically, with large amounts of caffeine throughout the day. Because she worked for a newspaper, Helen’s duties were stressful and time sensitive. Many times she put off eating, subsisting instead on high-caffeine beverages and sweets, consumed on the run. The caffeine and sweets propelled her headlong into nervousness and anxiety as her blood sugar levels spiked. The resulting crash of insulin to counter this massive sugar dump in her system brought feelings of depression and physical depletion. At these low times, Helen doubted her abilities, fretted over her age, and raged over any mistake. When Helen hit rock bottom, she questioned whether she was really capably of doing her high-stress, high-profile job. Her body was playing right into her fears of unworthiness and inadequacy to handle her job.
Hypoglycemia is more commonly known as low blood sugar or the “sugar blues.” The body’s main source of fuel is glucose, which is a form of sugar. Glucose is produced by the body through the consumption of carbohydrates, sugars, and starches. Glucose is absorbed into the bloodstream during digestion. Glucose that is not needed is stored in the liver as glycogen. When the amount of sugar in the blood is insufficient to fuel the body’s activities, hypoglycemia occurs. While this condition has been universally accepted as a cause of depression, even skeptics will agree that hypoglycemia can cause weakness, mental dullness, confusion, and fatigue. All of these symptoms, when taken together, can exacerbate depression.
Some in the medical community, especially those schooled in holistic medicine, do make the connection between depression and hypoglycemia, including the U.S. National Library of Medicine of Medicine National Institutes of Health. 
Food and caffeine became Helen’s drugs of choice. Food, so abundant in this country, is often used as a form of self-medication and comfort, especially high-sugar, high-fat foods. These foods flood the bloodstream with an energy surge. While using food to treat feelings of depression may prove temporarily effective, the resulting crash of low blood sugar can make you feel even worse. As you look at your own cycles of depression, look for a connection between what you eat and how you feel.
Here are common signs of hypoglycemia:
- confusion or disorientation
- rapid heart beat
- slurred speech
- tingling lips
If you find yourself having feelings of hopelessness, stress, anxiety and depression, The Center • A Place of HOPE can help. Call us at 1-888-771-5166 to speak confidentially with a specialist.
 M. J. Park, S. W. Yoo, B. S. Choe, R. Dantzer, and G. G. Freund, “Acute Hypoglycemia Causes Depressive-Like Behavior in Mice,” Metabolism 61, no. 2 (February 2012): 229-36, summarized at U.S. National Library of Medicine National Institutes of Health, www.ncbi.nlm.nih.gov/pubmed/21820138