Recovery Worksheets

[Done-With-It!]

This worksheet is taken from Transforming Your Body Image. Read and answer the questions below: WOMAN IN A TRAP If you dislike or struggle with your body, you are in a prison. You are entrapped by the image you have of your body. You are both the prisoner and the guard. You are holding yourself prisoner. You have built the prison, your body image, out of many painful memories and negative messages from other people. You have built the prison by comparing yourself to some impossible standard which the media gave you. you have built the prison out of rejection or non-acknowledgment that took the place of needed acceptance for who you are. Your prison is unique. You keep it strong and impenetrable by feeding yourself constant messages of negativity and self-criticism, by selective hearing which take sin only what fits your negative self assessment, and by denying yourself the love and acceptance you deserve-even if you have flaws. There is no one on earth who doesn't have flaws. 1. What feelings do I have about my body? 2. How do I imprison myself with feelings I have about my body? 3. (Think of an image that symbolizes how you keep yourself imprisoned. It can be a literal picture of a jail cell with bars or a more abstract representation. draw it.) What is my prison like? 4. What qualities are being suppressed and hidden because I am in this prison? 5.What benefits do I get from being in my prison? Does my prison protect me from someone or something? 6.What do I think is beyond the walls of my prison? 7.What issues would I have to confront about myself If I stopped blaming my body? 8.Who am I if not a person in a trap?

[Done-With-It!]

*Read the whole sheet or the beginning may be triggering*

LIMITING THOUGHTS

-adapted from 200 ways to love the body you have

Limiting thoughts are thoughts we think about ourselves that are irrational and don't allow us to be happy. They feed the eating disorder and vice versa.


PART ONE: Write down ten negative, irrational, and distorted thoughts you have that keep you from fully living happily in the body you have:

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

PART 2: How do these thoughts limit you?

My answer:

PART 3:

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

[Done-With-It!]

WHICH POSITION DO I CHOOSE? SURVIVOR OR VICTIM (of my eating disorder)? If you haven't already, go to the GENERAL section and look for the victim vs. survivor explanation. Now answer the questions!

1. How have I demonstrated taking the Victim position in my recovery? What is the data?


2. What do I need to do to challenge this?


3. How have I demonstrated working towards being a survivor in my recovery? What is the data?


4. What would being a survivor in my recovery look like to me?


5. What is one way I could challenge myself to be a survivor in my recovery today?


6. What is your plan to specifically begin working on this?




Adapted from Skills Base: Management pattern recognition.

[Done-With-It!]

A Self-estem booster! Try it, when I filled it out I remembered some accomplishments that I had forgotten or deemed unimportant. From the Anxiety and Phobia Workbook: LIST OF PERSONAL ACCOMPLISHMENTS For each area, list the accomplishments you've had up to the present. 1. School 2. Work and Career 3. Home and Family (ex: having a baby, taking care of an elder) 4. Athletics 5. Arts and hobbies 6. Leadership 7. Prizes and awards 8. Personal growth and self-improvement 9. Charitable activites 10. Intagibles given to others 11. Important life lessons learned 12. Other successes

[Done-With-It!]

Do this each morning when you get up: EATING DISORDERS DAILY PLANNING AND GOAL-SETTING SHEET Date:_______________ Check in: Circle all that apply for yesterday: Eating Patterns: Restricted Binged Purged Exercised Laxatives Diet Pills Followed Meal Plan:_________% Sleeping Pattern: slept through night difficulty falling asleep difficulty staying asleep difficulty waking up (#hours slept_______) Self-care pattern: did take/ did not take meds Isolated Utilized + support My recovery goal for today is: The three ways I will demonstrate to myself and my support that I am working on my recovery goal today will be: (behaviors, skills, healthy tools) : 1. 2. 3. My Meal Goal for today is: Three skills I can use to accomplish this are: 1. 2. 3. Rate your mood-what are you feeling? Last night________ This morning_______

[Done-With-It!]

FEARED, AVOIDED, and PROBLEM FOODS Why do we fear or avoid certain foods? -High Calories -Unaware of nutritional content -emotional aspects -they are binge foods What are the food you fear or avoid? -write four columns and rank the foods you fear from 1 to 4. Facts about food avoidance -food avoidance is another form of restricting -When you deprive yourself of foods you naturally like or crave, you are setting yourself up for over- indulgence or frustration. -The longer you stay away from feared foods, the more exaggerated your worries become. Reasons to eat feared foods: -stop binging -decrease stress and anxiety -increase variety -challenge distortions -prevents boredom with food choices How to introduce feared foods into your diet: Follow these steps: 1. Choose a controlled, non-stressful environment Example: A picnic with your significant other 2.Use predetermined portion sizes Example: Get a pre-packaged meal 3.Create little opportunity to escape for a purge Example: Eat with friends, be outdoors 4. While eating feared food, write down thoughts Example: Journal 5.Plan an activity to do after eating Example: Board game, take a walk FOOD EXERCISE: 1. Choose a food you consider "bad." What reason is it "bad?" 2. Pretend you ate a serving of that food. -what is your immediate thought after eating it? -what are your feelings after eating it? -how did eating that food affect your behavior? -what are the consequences of that behavior? 3. Evaluate your thoughts or underlying assumptions Write down the evidence for and then the evidence against your thought. Is it distorted?

[Done-With-It!]

ENVIRONMENTAL INVENTORY WORKSHEET-

adapted from the overcoming bulimia workbook:

1. After taking a close look at your environment, what are the ED and dieting-related items that might make your environment unsafe or make you vulnerable for symptoms?






2. What daily routines may interfere with your recovery? Example (weighing regularly)






3. What can you do over the next week to help focus your environment and your routine on recovery? Refer back to your inventory each week and decide what additional steps you can take.

[Done-With-It!]

Adapted from the Overcoming Bulimia Workbook:


1. What are your thoughts about your body? What do you dislike? What do you like?





2. What are your feelings about your body?





3. What are some of the reasons why your body image may be so important to you? What role does your body image play in your life?





4. What factors (key events, experiences, and social interactions) have contributed to your negative body image?








5.Think back to when your body image started to really bother you or interfere with your life. What other things were going on in your life at that time? What stressors, emotions, and thoughts about yourself were you dealing with?






What do Thin and Fat mean to you?

Examples:

sad, disgusted, incompetent, worthless, angry, dejected, ashamed, guilty, humilated, lonely, scared, frustrated, depressed, frightened.


1. What does being "thin" mean to you?




2. What does being "fat" mean to you?




3. Now examine the connections that you have made. Are they really true?




4. Are the qualities that you have written in the blanks really dependent on your body size or shape?

[Done-With-It!]

Adapted from the Overcoming Bulimia Workbook:

TAKING YOUR LIFE OFF HOLD WORKSHEET

What are you putting off because of your weight? Take
as few minutes to examine the events, relationships,
or activites you are mission out on because you are
waiting for weight loss or because you are unhappy
with your body. Record your answers under the
categories below:

Self-Care (buying a new outfit, going to the salon):



Relationships and Social Events (going to a party, meeting new people, taking a vacation):








Leisure activities (joining a rectreational team, learning
a new skill, going swimming):






Are there any other things that you are missing out on?

[Done-With-It!]

Why is the scale our measure of self-worth?
What does the numbers mean to you?
Why is a number so important?

Adapted from the overcoming bulimia workbook:


What Role Does the Scale Play for you?

Do not weigh yourself for the next week. you may need to hide the scale, throw it out, or lock it in the trunk
of your car. Record the thoughts and feelings that come
up as you learn to manage without checking your weight.

Why is it important to weigh yourself?






What are the negatives to not weighing?






What are the positives?






STOP CHECKING BEHAVIORS
In addition to using the scale to check your weight, you
may also repeatedly check your appearance in the mirror
or check parts of your body with your hands or a tape
measure. These checking behaviors increase your focus on your body. As you work on developing a healthier relationship with your body, it is important to elimante these checking behaviors. What repeated checking behaviors do you need to work on?

_____ Checking you weight on the scale

_____ Checking your appearance in the mirror

_____ Checking the size of parts of your body using
hands or a tape measure

_____ Checking the size of parts of your body using
specific clothing or a belt.

_____ Checking with others for reassurance

_____ Others:

[Done-With-It!]

What If Your Body Had Feelings Too?

If your body could talk, what would it tell you? Consider how you have treated your body over the years, both physically and dmotionally. Take some time to consider what your body would say. In the space below, record what your body wants to tell you about how it feels.







What is your reaction to what you've written above?

[Done-With-It!]

Adapted from the Overcoming Bulimia Workbook

Projecting into the Future:

You might find your beliefs about weight and shape are very difficult to challeng because they are rules that you have lived by for some time, and they are constantly reinforced by our society. If this is the case for you, it might be helpful to project into the future and think abougt how basing your self-esteem on your weight and shape will fit into your life.


Imagine yourself five years from now. How old will you be? What will your life be like if you continue to base your self-esteem on your weight?









Now imagine yourself in ten years' time. How old will you be? What will your life be like if you continue to base your self-esteem on your weight?






How do the descriptions of your life in five and ten years fit in with your values, goals, and aspirations for yourself?

[Done-With-It!]

EULOGY In this activity you can either write yourself a eulogy of how you would want to be remembered after you've passed. If that's too morbid just write down characteristics that you want to be remembered for. List them here or Write your eulogy: Usually being thin is not the most important thing we'd like to be remembered for. Was being thin the most important one for you? Remember, our eating disorders often lead us to isolate, become obsessive, and lose interest in our passions. There is only one question to ask: What if all they remembered was that you were thin, preoccupied with your weight, and scared of food?

[Done-With-It!]

Print this page up and circle the ones that apply to you. This way you can catch the depression/anxiety/bi-disorder/e.d. early.

If you see increase/decrease (sleep, exercise, etc) that is for you to decide how your body reacts when you get to a low point. Circle one.

RELAPSE WARNING SIGNS

PHYSICAL:

Increase/Decrease Sleep
Increaed/Decreased Energy
[Increased/decreased appetite
Increased/Decreased Pain
Poor hygeine (not showering, etc.)
Increased difficulty following meds or proper diet Excessive or Decreased amount of exercise


MENTAL:

Decreased concentration
Racing/Slow thoughts
Impaired memory
Increased cognitive distortions
Increased confusion
Increased difficulty decision making
paranoia


SOCIAL:

Isolation
Overly Rigid/Diffuse/ or Inconsistent Boundaries
Overly social
Dependent
Increased engagement with high risk activities or people


EMOTIONAL:

Increased crying
Increased Depression
Increased Anger
ncreased Anxiety
Intense mood swings
Feeling "Numb,"
Increased difficulty in expressing emotions
Anhedonia (losing interest in activites)

SPIRITUAL:

Decreased volunteering
Decreased contact with nature (park, camping, garden)
Decreased connection with world/beings/higher power

For those in organized religions, etc:

Increased/Decreased Temple, Church, etc attendance
Increased/Decreased prayer

[Done-With-It!]

VALUES NARRATIVE WORKSHEET -adapted from the anorexia workbook This worksheet is to help you identify, and then remind yourself, of what it is you are living life for and how to get back on the road to accomplishing those dreams. For each point answer the questions and expand on your values and goals for that topic. Family: What type of sister/brother do you want to be? What type of parent do you want to be? How do you want to interact with your family members? Friends: What type of friend do you want to be? What does it mean to be a good friend? How would you behave toward your best friend? Why is friendship important to you? Romantic Relationships: What is your ideal relationship like? What kind of partner do you want to be in an intimate relationship? How would you treat your partner? What type of relathionship would you like to have? Leisure: What type of activities do you enjoy? What type of activites would you really like to engage in? Why do you enjoy them? Citizenship: What can you do to make the world a brighter place? Are community activites (e.g., volunteering, voting, recycling) important to you? Why? Spirituality: This domain does not necessarily refer to organized religion. It is about faith and spirituality. Why is faith important to you? If this is an important area in your life, what is it that makes it so important? Health: Write down your values related to maintaining your physical well-being. Why do you take care of yourself? How do you take care of yourself? Education:Why is learning important to you? Are there any skills you'd like to learn? Career: What do you value in your career? Financial security? A career in helping professions? Intellectual challenge? Prestige? Independence? Getting to interact with others? What type of work do you like to do? EXPAND THE EXERCISE: Post this in your room or somplace you can see it when you have finished. Get a posterboard. Write MY VALUES in the center. In a circlular pattern around the center write/draw/or symbolize each of the above domains (family, health, education, career, etc.) Another fun variation: Make a collage depicting all yoru values.

[annihilate_me]

DWI, These are AWESOME!!!! Hopefully these will help some teens! Great Job!

[Done-With-It!]

BUMP
:biggrin:

[Done-With-It!]

[heather]

This is really really great. I don't directly suffer from an eating disorder, but these deffinetly help in other ways like self estem. Thanks Done With It!

[Done-With-It!]

Originally Posted by heather

This is really really great. I don't directly suffer from an eating disorder, but these deffinetly help in other ways like self estem. Thanks Done With It!

Your Welcome! Yea, They can help with a variety of things, I agree! :biggrin: