Let’s start out with one thing. Everyone in the ED community has one or more fearfoods. I WILL NOT name a certain food here as a fearfood, because I know people will somehow connect dots and think that food would be bad and somehow will be going to avoid that. So how can you work towards eating a fearfood?
Identify the feelings
I think a lot of foods get the name ‘fearfood’, because it causes a certain reaction. So I am going to take you in this process.
Food item > emotions> reaction
The food item could be anything. The emotion that comes afterwards could be fear, anxiety, disappointed, disgust or more. The reaction could be; purging, way to much exercise, crying, binge eating etc.
Recognize yourself? Good, then you have some insight in the situation. So try to write down your emotions when you eat a food item. Try it in the same sequence as above. I ate product xx > this gave me anxiety> after that I started a compulsive workout.
It may gives some insight in your behavior. I mean your dad, sis or best friend are not having this sequence so why should you?
Turn that list around
I somehow guess you have a list in your head, or in your room, or on your phone with foods that are an absolute no no. Well guess what! We are going to make that a yes yes. If you can put all the time in making a list with foods you cannot eat, well let’s use it for more activities. Like trying the foods :p.
If you do not want to be stuck in the shitty situation you brought yourself in, challenge yourself! Be brave and fight your ED. I can tell you now, it won’t be easy everyday, but it will get better. The only way you get rid of an ED is by doing exactly the opposite from your ED thoughts!
So try at least 5 days (preferable 7 days) in a week a product that you find troublesome. So it can look like the following:
I ate product xx > this gave me anxiety> after that I started a compulsive workout > I am going to eat this product on Monday at breakfast.
Keep this in mind, because we are taking it to the next subject.
Use the 0-10 scale
This scale is often use by dietitians. ‘How do you feel on a scale of 0-10? Ohhh its a 5? Why not a 6?’ We will be using this a different kind of way. So let’s take the part we made in the last subchapter.
I ate product xx > this gave me anxiety> after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 8.
Do this a week later and review your anxiety.
I ate product xx > this gave me anxiety> after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 6.8.
Keep track of your progress! It’s easy to get lost in the thought there is no progression, but if you have it on paper, your mind can’t argue with that!
Eat and repeat!
I said it before and will say it again. If you can repeat your bad habits everyday, why can’t you repeat the nurturing habits of giving yourself enough food, love, sleep and less stress? I know you can and so do you. You are going to beat your ED by eating a bite more, having dessert after dinner, eating that fearfood and enjoying what you eat.
Best of luck,