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Valkyrie focuses on finding herself


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It's been awhile!! I'm back! 

 

GOALS

Mindset goal - practice taking time for me
Nutrition - get binges under control 

 

Time for me - my goal here is to actually start taking time for me. Set aside 30 minutes before bed each night to do some skin care and journal. 

 

MINDSET
I want to wash my face, put on lotion, and fill in my journal lines (2 sentences, gratitude and something good about me).


No all or nothing - going to have some levels

 

1.  Acknowledge that I am actively chosing to not put me first
2 - Plan for the next day, set a timer
3- Say what I would journal out loud to myself
4- Make a small note 
5- Journal
6- Wash face
7- Wash face, journal
8- Wash face, lotion
9- Wash face, lotion, journal
10- Washer my face, out on lotion, wrote in my journal, meditated

 

 

NUTRITION
I don't want to set too many rules here, it goes against my binge program. But I do want to follow my binge plan and actively try to not binge.

 

Made a sign for my pantry and have some goals for normal eating. 

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Character, Intro post, Current challenge (May 2022)

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Update the first: 

 

Yesterday I came in at a 9 on my mindset goal - felt really nice. I took the time I needed for me. 

I was able to journal, wash my face before, and put use lotion - skin care!! WOOT 

 

Face Mask Me Time GIF by CahayuClinic

Nutrition - 
I ate more than I intended, but I did not binge. I was also able to have my Sunday review to check on my program progress. Not amazing right now, but I am getting back to it and have never fully given up or stopped - proud of that. 

 

Here is to another day! 

serious i got this GIF by NBC

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Character, Intro post, Current challenge (May 2022)

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6 hours ago, LostValkyrie19 said:

but I am getting back to it and have never fully given up or stopped - proud of that. 

This is everything. :) 

 

I like the structured rating for hitting your nighttime routine target, and i like that it’s about focusing on you.

Also digging the free form approach to eating. I hope this works for you and that you find your balance.

❣️

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&Heidi

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13 hours ago, Sovalis said:

I like your night routine levels, that's very thoughtful. I'm curious about your "binge plan", would you share more about how you're approaching it if you're comfortable with that? Hope you hit all your goals today! 

Binge plan - 

 

So, I have struggled with binge eating disorder for awhile. I had a failed attempt with a therapist, and my gp recommended I give phentermine a try - that did not work out. I got all kinds of side effects, and when I got off it, I would continue and spiral worse than before. 

 

So, I started doing some research for myself. 

I found a few things that have really helped me out, I was able to go a couple months with no binging and was doing great until I stopped the program a bit too early and hit a stressful point in my life - so I am going through the following: 
 

  1. Book - Overcoming Binge Eating by Dr. Christopher G Fairburn 
  2. Nerd Fitness - Overall and Nutrition videos
  3. Podcasts - Dear Body - Jessi Jean
  4. PDF - BED Self Help Manual 

1 - The book is awesome. It is split into 2 parts, the first teaching you about  disordered eating and the second part is the actual program part. It uses cbt for helping you stop and refocus. I read through it the first time, but didn't put the time in and thought I could just skate through. Nope. When you actually follow each week and do the work, it works! lol

It can be hard to get used to at first, but you don't have to move on quickly, you spend the time on it and make sure you are comfortable where you are and can actually move to the next step. 

It walks you down path of normal eating (super hard, always skipped breakfast and stuff), not blaming yourself just noting what happened and what you ate, finding alternatives for binging, making plans - slow progress to not focus on food all the time. 

 

2.  Nerd Fitness - Since we are on the forum, I know you probably already know how valuable it has been. The videos they started adding are great - the seminar they hosted a little while ago was amazing. So many great tips for fitness, nutrition, and just overall mental health. 

 

3. Podcast - At first I was really skeptical of this one. She does push her online class a lot, but it has a ton of tips in it for distracting yourself and self esteem. A great way to realize you aren't alone and feel better about your body. 

 Random tips:

  • If you know you are going to binge, plate it and walk away to another room with your plate. Allow yourself to enjoy what you set out for yourself, then move on
  • Narrate what you are doing - " I am going to the pantry, and ...."

 

4. PDF - I found it online, it is meant for those who have binge eating and received a sleeve, but I just went through it for the strategies. It is a workbook, and decently helpful. Touches on self esteem. 

 

 

I still feel like BED and eating disorders in general aren't super well known/documented. When I told my gp that I was working through a book using CBT and was seeing results, they were skeptical. They offered me different medicines and things to treat it, including adhd meds. I feel like this is something you actually have to help yourself get through and not rely on those supplements. And, the great thing about the book, it notes that some trauma or life things caused it, but doesn't focus on having to fix it first. You can acknowledge where you see it affecting you and be like, ok, well that is why I am going here for comfort, I can't go back and change it, but I can work on what I am doing now. 

 

I tried therapy, and I don't think it is for me. But, I didn't not go to a disordered eating specialist. So, it might be a better solution there too. 

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Character, Intro post, Current challenge (May 2022)

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Monday - I met my mindset goals (10) and nutrition, felt pretty good. 

 

Tuesday - I woke up feeling good, then kind of bombed on both things. I started my lady time, but don't feel happy blaming it all on that. 

I was able to get my ideas and reached mindset level 3, but was so tired and chose to just zone out for a bit before doing my evening routine. 

 

Nutrition - I tracked everything and wrote it down, even made some notes here, but I did binge. Had stress at work and panicked over something I had no control over. I did journal about this today though, so that is progress!

 

Today - Mindset, looking good so far, got my journaling done and have hopes for the evening :), and so far nutrition is going well. 

 

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Character, Intro post, Current challenge (May 2022)

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7 hours ago, LostValkyrie19 said:

Had stress at work and panicked over something I had no control over.

 

I know this well. Hope today was better! 

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On 5/11/2022 at 1:39 PM, LostValkyrie19 said:

Today - Mindset, looking good so far, got my journaling done and have hopes for the evening :), and so far nutrition is going well. 

 

...and did you do the face washing and lotion? Inquiring minds must know!

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“I've always believed that failure is non-existent. What is failure? You go to the end of the season, then you lose the Super Bowl. Is that failing? To most people, maybe. But when you're picking apart why you failed, and now you're learning from that, then is that really failing? I don't think so." - Kobe Bryant, 1978-2020. Rest in peace, great warrior.

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Getting started the first week was a little rough.

 

It really is hard to carve out that "me time", but now I realize how nice it is to get that moment for you. 

 

I was pretty good about washing my face everyday, the lotion and journaling was off and on. 

 

Nutrition went a little better. I have been following the program with my next full review day Sunday. I did eat pizza last night, but not overly much! So that is a win!!!

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Character, Intro post, Current challenge (May 2022)

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Check in - The last few days I have been doing really well with carving out some time for me, averaging about an 8.  I have also been able to read some, I love reading but never seem to have time for it, so it has been very nice to get back to pages again!!

 

Nutrition has been tough, but getting back into the binge program and yesterday was a great day, no binges! Now to keep that up! I have done really well, being home with all the food so accessible, but I am holding strong and enjoying lots of tea lol. 

 

I was able to look up some local parks, and there is a bird sanctuary/park about 4 minutes from us! I am excited and can't wait to check it out!! 

 

 

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Character, Intro post, Current challenge (May 2022)

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9 hours ago, LostValkyrie19 said:

Nutrition has been tough, but getting back into the binge program and yesterday was a great day, no binges!

 

Nice job! :) 

 

9 hours ago, LostValkyrie19 said:

I was able to look up some local parks, and there is a bird sanctuary/park about 4 minutes from us! I am excited and can't wait to check it out!! 

 

Oooh, that sounds fun! You'll have to let us know how it is. :) 

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