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10/13/2009 4 Comments

Session 5 of the Monday Group

Points to Remember
All of you are seeing change occurring week to week.  Whether it is simply more awareness of your behaviour, or your negative self talk, or it's a bigger change such as a reduction or a stopping of a particular negative behaviour, change is occurring, and you have all experienced small successes since commencing this process, so well done to all of you.  Remind yourself of these small steps each time you feel wobbly.

Goal Setting
We discussed goal setting and the importance of setting a realistic, achieveable goal:
- Do not link the goal to either weight loss or direct food behaviour
- Find a better motivator for the goal - e.g. I will exercise this week.  Not to lose weight, but to feel good about myself and begin to improve my health.
- Use the Goal Setting page to test out your goal and your realistic chances of achieving it. If you are not going to achieve it, then CHANGE THE GOAL.  YOU are not the problem, the GOAL is.  It's simply not a good goal for you.
- Remember it is as important to feed back to the group about failures, as it is to tell everyone about success, this is how we all learn from each other and get better at setting good goals.

Emotions About the Past & Present
We discussed last night the fact that everyone is experiencing a heighening of emotion.  This is normal during a group process such as ours.  Please ensure you have a couple of strategies to give yourself time and space to reflect on the thoughts you are having, sit with them if you can, and you may find writing things down helpful.   A half an hour in an epsom salts bath can be just as therapeutic as a walk or a chat.  Add six drops of lavender oil for a really relaxing experience, I find this helpful for having a good night's sleep.

Therapeutic Writing
Writing is very therapeutic.  Our brains do not differentiate between talking and writing, the effect is the same, a release.  So if you can talk to someone, please do so.  If not, then write down how you are feeling, or the memories you are currently remembering.  Remind yourself that you have the support of the group and somewhere to bring your experiences to, where there is support and encouragement.  Keep a notebook with you, and particularly beside the bed, it can be helpful to write things down before bed, then give yourself permission to stop thinking about them, because you have recorded them and can go back to them later.  You might also find you are having more vivid or unusual dreams, this is also common during a therapeutic process, and you might also want to write them down.
Tak
4 Comments
Katie
10/14/2009 08:19:29 pm

Hey ladies,

How are you all doing this week ?

Lisa, any visits to the market ? Trish, doing well with the walks ? Emer, are you beating that negative voice ?
Kris, I hope you aren't being too hard on yourself ?
Carol,(even though you don't have access) how are you getting on ?

Emma, are you having a good week ?

I am having an up and down week, had a tummy bug the last couple of days, not pleasant, but my tummy is quiet flat as a result (ha ha, I knew I would beat that negative voice one way or another !!!)

K x

Reply
lisa
10/14/2009 10:08:35 pm

hey guys
im having a positive enough week had a binge tuesday but i managed 2stop myself half way so things are getting better it is a stuggle tho,yes stayed away from the market the staff must thing im on holiday( ha )my thinking is really changing i really hope everyone else is too.

finding that book great help so make sure to try get copy`s.
how is everyone getting on with there goal?
hope your feeling better katie?

Reply
Emma
10/15/2009 02:39:58 am

Lisa, well done on being able to stop yourself half way through a binge, that is a really strong thing to be able to do, and also on sticking to your resolve about staying away from the market, great news.

Katie,I hope your week is more up than down. Keep an eye on the memories you have been experiencing, and also any dreams, and try to write them down, for yourself if not for sharing with the group, you than then reflect on them when you feel you have the time and space to do so.
I hope everyone else is also doing ok this week,
Take Care, Emma

Reply
lisa
10/21/2009 09:14:13 pm

hey guys
i was finding it very hard the start off the week but im much better now its just so hard to control my binges they are getting better tho,i just cant wait2feel good about myself its hard stopping my thoughts i keep fighting them .hope every else is feeling better then me this week.

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    Emma Murphy, Counsellor/Psychotherapist

    This is a message board for clients currently attending our therapy group for eating disorders.

    Please feel free to post your comments and messages to the board.  I will update the board each week with a summary of that week's session and additional comments.
    Thanks, and take care of yourself!

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