CBT-E
Name 1 sign that excessive exercise might be a problem for you.
Needing to exercise to "earn" or compensate for food, feeling guilty if you don't exercise, exercising primarily to change weight/shape, continuing to exercise when you're sick or injured, avoiding/cancelling plans due to exercising, having a strict/inflexible exercise routine, spending a great deal of time exercising
What is "wise mind"?
The middle path between reasonable mind (task-focused, rational cool) and emotion mind (emotion-focused, mood-dependent, hot). Seeing the value in both reason and emotion.
Name 2 things that influence the number you see on the scale when you weigh yourself.
Hydration levels, state of bowels/bladder, when you last ate, menstrual cycle, clothing choice
True or false: ambivalence about treatment is part of having an eating disorder.
True.
What does "CBT-E" stand for?
Cognitive Behaviour Therapy - Enhanced for Eating Disorders
Name 2 things that can trigger a binge.
Physical hunger (general restriction), psychological hunger (denying self specific foods), distress (mood, events)
Name & explain 2 crisis survival skills.
STOP (stop, take a step back, observe, proceed mindfully)
TIP (tip the temperature, intense exercise, paced breathing + paired muscle relaxation)
Distracting with ACCEPTS
Self-soothing with five senses
Improving the moment
Name two important components of mechanical eating.
Consistency (3 meals, 2-3 snacks), balance & adequacy, make a plan (know what/when you're eating next), eat within 1 hour of waking, eat every 2-3 hours, top-up missed nourishments
Name 2 things that can keep eating disorders going.
Unhelpful beliefs about eating/weight, unhelpful behaviours related to eating/weight, starvation syndrome, binge eating, purging, distress
What does "DBT" stand for?
Dialectical Behaviour Therapy
Name & explain (or give examples of) three common cognitive distortions.
Minimization (downplaying your achievements)
Magnification (overblowing your mistakes)
Catastrophizing (seeing the worst possible outcome)
Overgeneralization (making broad interpretations from single event)
Magical thinking (believing that acts will influence unrelated situations)
Personalization (taking on blame)
All-or-nothing thinking (thinking in absolutes)
Mind reading (assuming others are thinking badly of you)
Fortune telling (predicting things will go badly)
Emotional reasoning (assuming emotions reflect reality)
Disqualifying the positives/filtering (only recognizing the bad parts)
"Should" statements (believing things should be a certain way)
Name 3 emotions, and give one example of when each of those emotions fits the facts.
Fear (threat to your life, health, well-being)
Anger (goal is blocked, you are hurt/threatened, status of social group is offended/threatened)
Disgust (near something poisoned/contaminated, being touched by someone you dislike, being around someone whose behaviour could damage you)
Envy (someone has something you want/need)
Jealousy (an important relationship/object is in danger of being lost, someone is threatening to take something away from you)
Love (enhances your quality of life, increases your chances of achieving goals)
Sadness (lost something/someone, things are not as expected)
Shame (you will be rejected if people knew something about you)
Guilt (you broke your own moral code)
Which food group is the primary source of energy?
Carbohydrates.
Name 1 internal factor & 1 external factor that can contribute to developing an eating disorder.
Internal: metabolic differences, sensory & perceptual differences, reward/threat sensitivity, emotional regulation capacity, history of dieting, family history of eating problems
External: lack of social support, bullying/teasing, reinforcement from everyday interactions, pressure to be thin/muscular, chronic exposure to invalidating environments
Define "interoception".
The collection of senses that provide information about the internal state of your body (e.g. hunger/fullness).
On the whiteboard, draw an example of a self-evaluation pie chart. Explain "self-evaluation", and give at least one reason why having a dominant "slice" is problematic.
Self-evaluation = a system of judging ourselves, how we determine our self-worth, how we feel we are meeting our personal standards
Having a dominant slice is problematic because: puts all your eggs in one basket, when things don't go well in that area your self-worth suffers, having body image as a dominant slice reinforces ED symptoms
1) Explain radical acceptance.
2) Give one example of what has to be accepted.
3) Give two reasons why radical acceptance is helpful.
1) Accepting something totally and all the way in your mind, heart, and body.
2) Reality as it is, there are realistic limitations on the future for everyone, everything has a cause, life can be worth living even with painful events
3) Rejecting reality does not change it, changing reality requires accepting it first, pain can't be avoided, rejecting reality turns pain into suffering, refusing to accept reality keeps you stuck, acceptance may lead to sadness then calm, the path out of hell is through misery
Organs; up to 80%.
Name 3 possible adaptive functions of an eating disorder (i.e. what "helpful" purposes can eating disorders serve?).
Comfort, numbing, sedation, attention/support from others, predictability, structure, identity, self-punishment, avoidance of intimacy, sense of control, avoidance of menstruation, sense of achievement/pride, sense of protection, praise from others, proof that "I am bad"
Define "metabolism".
The process of chemical reactions in the body that are continuously happening to keep you alive. The conversion of fuel (food) into energy that your body cells can use.
Give five examples of dietary rules.
I can only eat between [X] time and [X] time.
I cannot eat outside of meal times.
I must eat the lowest calorie found I can.
I must eat less than others with me.
I cannot eat in front of others.
I cannot eat/drink [specific food, drink, or food group].
I will not use condiments.
I cannot eat food if I don't know exactly what's in it and/or the calories.
I cannot eat more than [X] calories a day.
I cannot have seconds.
I cannot eat unless I've exercised.
Explain the difference between willfulness and willingness, and give list one of the steps of shifting toward willingness.
Willfulness = trying to control events or people around you, trying to control or avoid experiences, denying life/reality and refusing to be a part of it, giving up and sitting on your hands, saying "no" for the sake of "no" (or yes, but...), imposing your will on reality, holding a grudge or bitterness
Willingness = accepting and responding to what is, focusing on both individual and common needs, throwing yourself into life, responding from wise mind, committing yourself to participation in the world
Steps: observe willfulness, radically accept willfulness, turn the mind, try a half-smile and/or willing posture
Name 5 effects of being under-nourished.
Increased hunger, slowed metabolism, decreased body temperature, decreased heart rate, slowed digestion, shut down of reproductive systems, fatigue, difficulty concentrating, loss of muscle mass, digestive discomfort, weakened bones, lower immunity, irritability, rigid thinking, chest pain & increased risk of cardiac problems, reduce fertility, stunted growth, dizziness
What is the global lifetime prevalence of eating disorders (i.e. how many people will experience an eating disorder during their lifetime)?
About 10%.
Define "hypometabolism".
When your metabolism slows down to conserve energy and meet basic needs.