Emotions
What is one physical sign you might feel when you're anxious?
Sweaty palms, racing heart, shortness of breath, tense muscles, or nausea
What are the three main macronutrients your body needs?
Carbohydrates, proteins, and fats.
What is a grounding skill you can use during high anxiety?
5-4-3-2-1 technique, holding an ice cube, naming what you see around you.
True or False: Eating disorders only affect young, thin, white women.
False. EDs affect people of all ages, body types, genders, and ethnic backgrounds.
What is one reason you chose recovery?
To regain health, relationships, freedom, energy, or pursue life goals.
Name a healthy way to express anger
Journaling, talking it out, physical activity (such as punching a pillow), drawing, or deep breathing
What’s one myth about carbs that is not true?
“Carbs make you gain weight.” (Myth: Carbs are your brain and body’s main energy source.)
Name a distraction technique that helps you shift focus from urges.
Drawing, watching a show, calling a friend, or doing a puzzle.
What is one myth about eating disorders that is harmful?
That it’s just about food or vanity; that people with EDs always look underweight.
Name something you’re looking forward to when you’re further along in recovery.
Eating out comfortably, enjoying holidays, more confidence, spontaneity.
True or False: Emotions are "bad" or "wrong"
False. Emotions are natural signals that help us understand our needs.
Why is regular eating important in recovery?
It stabilizes metabolism, reduces binge/restrict cycles, and supports emotional and physical healing.
What does the TIPP skill stand for in DBT?
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation.
Can someone be struggling with an ED and still appear to be “functioning”?
Yes. Many people appear high-functioning while experiencing significant internal distress.
What’s a short-term recovery goal you’ve worked on recently?
Completing a meal plan, attending group, challenging negative thoughts.
What's the difference between a feeling and a behavior?
A feeling is an internal experience (i.e. sadness); a behavior is how we act (i.e. isolating or crying)
What is one benefit of incorporating fear foods into your meal plan?
Reduces food anxiety, builds flexibility, and challenges ED rules.
Describe how you would use the “5-4-3-2-1” grounding method.
Name 5 things you see, 4 things you can touch, 3 things you hear, 2 you smell, 1 you taste.
Explain why “just eat” isn’t helpful advice.
EDs are complex mental health conditions; this oversimplifies a deep struggle with fear, guilt, and anxiety
What is one thing you’ve done even when you didn’t feel motivated?
(Answers will vary. Examples: Ate meals, came to therapy, used a coping skill.)
Shame- share in group
Anxiety - grounding exercises
Grief- talk to a support person
True or False: You can tell how healthy someone is just by looking at them.
False. Health and eating disorders are not always visible.
List 5 coping skills you’ve tried in recovery. Which one surprised you most?
Answers will vary by person
Describe how diet culture contributes to the development or maintenance of EDs.
It normalizes restrictive eating, equates worth with appearance, and promotes weight stigma.
Write a message you’d give to your future recovered self — what would you want them to know?
(Personal reflection; examples: “You made it.” “I’m proud of you.” “You chose life.”)