Phases
What is Mechanical/ Regular eating? Also, what Phase would this be?
The first eating episode is meant to occur within 60 minutes of waking up followed by the completion of 4 additional eating episodes (depending on indv. meal plan) every 2-3 hours. Phase 1.
What is an exposure and why do we do them?
A way of gradually increasing tolerance to a food or situation that is associated with anxiety or fear. Repeated exposures to a trigger will lead to a decrease in anxiety and an increase in tolerance of anxiety when presented with the trigger.
True or False: Avoiding fear foods makes them less scary over time?
False! The more we avoid a fear food, the higher our anxiety/fear around them becomes. Exposures to fear foods/challenges- help decrease our fears around particular foods or food groups.
True or False: It's okay to enjoy traditional holiday foods, even if they are not part of your typical routine/ MP?
True! We/our bodies deserve to enjoy all foods.
True or False: Recovery is linear, and every holiday should feel easier than the last?
False! Recovery is not linear
What is Phase 2 of eating?
Maintain regular eating schedule (Phase 1) while achieving 100% portion size of the designated meal plan.
What are maintenance/safety behaviors?
Behaviors that we engage in that reinforce our eating disorder and our maladaptive beliefs. Behaviors that can either reassure us or allow us to avoid a feared outcome or avoid discomfort.
True or False: All macronutrients (carbs, fats, proteins) are essential for the body to function?
True! Main source of energy, help support growth and healing for the body.
This is a plan you make in advance to help manage triggers or tough situations such as attending an event or a holiday party.
Cope ahead plan OR Relapse prevention plan.
What is one thing you can do this July 4th weekend to protect your recovery and show up for yourself with kindness?
Open question.
What is Phase 3 of eating?
The introduction of a variety of foods and beverages as well as challenging food rules. This phase focuses on exposure to individual fear foods and food rules.
What is a fear food?
A food we may avoid due to a fear/belief we have attached to that particular food.
Example: Pizza (fear food)- Avoiding pizza or carbs because they will make you gain weight.
Challenging fear foods helps rewire this part of the brain responsible for fear?
The amygdala. (Responsible for fight or flight)
True or False: Skipping a meal/eating episode before a holiday/ event, helps you feel more in control?
False! By engaging in compensatory behaviors or safety behaviors to avoid discomfort, we reinforce our eating disorder (maintenance cycle).
What is something you can do or say over the holiday weekend if someone talks about weight/shape/size or something that is triggering?
Open question.
What is Intuitive Eating? Also, what phase would this be?
Intuitively eating is a way of eating that allows one to recognize their own hunger and fullness cues, making decisions based on body communication, but also being mindful of actual cravings. Intuitive eating allows flexibility in eating and life. Phase 4.
What is a food rule?
A rule we have created as a form of safety- often times having a feared outcome attached to it.
Example: Not eating past 8pm because eating past 8pm will make me gain weight.
This is the process of replacing an ED-driven thought with something recovery-aligned and compassionate?
Reframing/ Thought reframing.
This is something you can say to yourself if you feel anxious around food.
An affirmation.
Ex: " My body deserves nourishment"
What is one affirmation you can practice over the holiday weekend if you experience anxiety around food?
What is a fear food that may be present over the holiday weekend that we may experience anxiety around? What skills can be utilized to help support you?
Open question.
True or False: Everyone should reach Phase 4 of eating?
False: Not everyone reaches Phase 4 of eating for various reasons and that is okay!
What is a food hierarchy? Why do we create one/use one?
To have a visual ranking of foods, food rules, etc. that evoke fear. This allows us to appropriately set exposure challenges to target each food, food rule, etc. in an appropriate order.
This practice involves focusing your attention on the present without judgement.
Mindfulness
This is a helpful strategy to use during a food exposure to manage anxiety (example- breathing techniques, grounding, self-soothing)?
Coping Skill
What year was the Declaration of Independence signed?
1776