Hi, I'm a 23 year old Long Island raised lady who became a grown adult (aka: 6 years for undergrad and grad schooling) in Philly, home of squished pretzels and 'brotherly' love. I'm on the brink of finishing my degree in Physical Therapy and have traveled to the midwest for my final internship - a new, uncharted territory for me! I'm known to geek over anything anatomy or adaptive sports. You’ll find me stopping to pick flowers for my hair, living waist deep in my studies or spending the weekend cooking up a storm. My favorites are fruit, artsy things, wearing aprons and sprawling down on the ground instead of actual chairs.
This is my place of inspirations, thoughts, and daily occurences. Enjoy.
Disordered Eating - A Guide to Coping
This is a good list to reflect on. Resource from here.
To Improve Body Image
- Put away your scale.
- Dress to feel comfortable.
- Draw attention to parts of your body you are proud of.
- Walk proud.
- Put away your skinny clothes.
- Start the morning with good grooming.
- Recognize that your thinking about your body may be distorted.
- Realize you are not being singled out because you think you have gained weight.
- Be comfortable and familiar with your body.
To Cope with Eating
- Change the subject when other people talk about food, weight, or body size and shape.
- Set a routine – eat three well-balanced meals that are satisfying.
- Make menus for a day ahead of time and post them.
- Eat with people who support healthy eating.
- Make lunch your main meal.
- Have a back-up plan for nutrition if you can’t eat a meal.
- Develop a support system for times when eating is a problem.
- Plan things to do at times when other people are snacking.
- Avoid alcohol. It is a set-up for a binge.
- Occupy yourself after a meal.
- Walk away from the table after meals.
- Plan healthy snacks.
- Eat healthy foods instead of junk foods.
- Make meals ahead of time.
- Plan meals a day ahead of time.
- Make a date to eat with someone.
- Set your meal times 4 to 5 hours apart.
- Don’t buy binge foods.
- Make a shopping list and stick to it.
- Eat before you go to a party (Do not go hungry).
- Set a time limit for eating.
- Make sure to enjoy more about your meal than just the food.
- Stay away from bathrooms after meals.
- Start the day with breakfast.
- Make decisions about eating and stick to them.
- If you have trouble knowing when you are hungry, plan to eat regularly.
To Control Urges to Binge
- Work on hobbies and handcrafts.
- Go for a walk.
- Watch a movie.
- Take a risk. Do something different.
- Talk to and pet animals.
- Don’t take extra money when you go out.
- Take a nap.
- Clean (for yourself, not for others).
- Talk with someone supportive.
- Avoid the kitchen when you walk in the door.
- Listen to music.
- Take a warm shower or bath.
To Deal with Feelings after a Binge
- Forgive yourself.
- Find something else to do.
- Get away from your eating place.
- Talk with someone else. You may or may not talk about your eating behaviors.
- Nurture yourself even if you don’t feel like it.
- Try self-talk. Say you do not look any different than you did a few minutes ago.
- Get yourself back on track with routine eating.
To Improve Your Self-Esteem
- Start the morning with self-care, grooming to feel your best.
- Acknowledge your feelings.
- Be creative (crafts, music, clothing, etc.).
- Look back on awards and achievements.
- Display a “brag wall.”
- Keep a scrapbook or photo album handy to review proud moments.
- Make a checklist of accomplishments.
- Learn something new.
- Become an expert at something and talk about it.
- Assert your opinion when you feel confident.
- Take a self-defense class.
- Allow yourself to feel angry.
- Ask for help and support.
- Allow yourself to be good enough, not perfect.
- Accept compliments without reservations.
- Take a self-awareness or assertiveness class.
To Tell Yourself You’re Okay
- Set short term goals one day at a time.
- Look at the positives of being away from your symptoms.
- Anticipate good times and how you might handle bad times.
- Forgive yourself.
- Keep a diary and write your good and bad feelings.
- Encourage yourself with self-pep talks.
- Tell yourself that you are normal.
- Tell yourself you need to eat to keep your energy level up.
- Review your strengths.
- Mark a calendar every day you keep symptoms in control and look back at your own improvement.
- Allow yourself quiet time.
- Get satisfaction from relationships rather than from food.
- Tell yourself your number one priority is your health.
- Remember the positives of not getting involved with symptoms.
To Nuture/Reward Yourself
- Shop for yourself.
- Take a bath.
- Set money aside for a goal.
- Wear clothes that have special meaning for you.
- Wear perfume.
- Ask someone else to give you a foot or back massage.
- Get your hair or nails done.
- Listen to music you like.
- Have lunch with a friend-make the food secondary.
- Window shop.
- Buy yourself flowers.
- Call a friend.
- Read a novel.
- Go to a movie.
- Pat yourself on the back.
- Tell yourself you have done well.
- Buy new makeup.
- Steal time for yourself even if you are busy.
To Deal with Feeling Isolated
- Be a volunteer.
- Go someplace where you can be with people even if you do not want to talk.
- Call a supportive person.
- Join in a group game.
- Join an exercise class.
- Make eye contact with people around you; smile and be open to others approaching you.
- Plan activities with friends or family.
- Read to someone else.
- Develop a hobby and go to specialty meetings.
- Join a choir or a band.
To Deal with Tension
- Accept your feelings as they are.
- Cry, scream, let it all out.
- Shout into a pillow.
- Designate a pillow as someone you are mad at and talk to it.
- Be assertive about your rights.
- Avoid small upsets that accumulate to a big blow up.
- Exercise but remember that exercise can’t replace saying what is bothering you.
- Use humor.
- Learn to relax with deep breathing or mediation.
- Practice saying your feelings to a mirror or tape recorder.
- Keep a journal.
- Change the subject.
To Hold Your Own Assertively
- Expect and extend courtesy to and from everyone-even your family.
- Acknowledge the other person’s rights.
- Say what you want, but be willing to negotiate.
- Say what you need and insist on your rights.
- Assume you are on equal standing with everyone.
- Allow yourself time outs to feel mentally stronger.
- Keep good eye contact but do not stare.
- Keep yourself open to other people by looking around.
- Use your support system and ask for positive feedback.
- When things are not going well, do not assume it is all your fault.
- Clarify what is going on; ask other people.
- Accept your own feelings, choose if you want to act on them.
- Understand that you may not have a choice. You may have to disagree but go along. Let people know you disagree and then get on with it.
Help a SPT brainstorm inservice topics?
Hello all healthcare people! I’m currently working at an Acute Care hospital. At the end of this clinical rotation I am to present an in-service on a topic of interest. Do any of you have ideas/suggestions? I am looking for something ‘somewhat unique’ that I can back up with a good chunk of research evidence. I’ve contemplated 1. Validity/Efficacy of assessing gait speed and 2. Intervention/Education after hip fractures; however, I’m up for brainstorming!
Any suggestions would be truly appreciated!
Why can I not add LINKS to my written posts anymore???
I wanted to use ‘click-through’ links for my last recipe post and I have gotten a ‘not found’ pop-up everytime I tried over the last two days. Grr.
Do YOU know any short term apartment availabilities in Pittsburgh?
If you know of management companies, friends with sublet options, please contact me!
I’m looking to live no more than 20 minutes away from Shadyside hospital (public transportation a must) from Sept-Dec. 1st.
Do you have any tips
for foods that help you concentrate (other than coffe)? Help your brain focus?
On unicorns prancing in Utah, post it notes recycling marathon, and basically running through 6 flamed hoops at once while carrying green eyes and ham
What the hell. What the hell. WHAT THE HELL.
I’ve tried to write something here for a good ten minutes and have just gotten reacquainted with the backspace and delete button, over and over again.
I’m so overloaded that my concentration doesn’t exist. It’s not even ALLOWED to exist.
Ladies & Gentlemen, this must be what Albert Einstein went through as he tried to make the light bulb work and keep a fashionable hair statement. Obviously, the light bulb won but at the cost of the mind and a crazed hair look.
I’m currently at the crazed stage and can’t see the light despite the warmer weather and my 21st birthday being in only 7 days.
"For Attractive lips, speak words of kindness.
For lovely eyes, seek out the good in people.
For a slim figure, share your food with the hungry.
For beautiful hair, let a child run their fingers through it once a day.
For poise, walk with the knowledge that you never walk alone.
People, more than things, have to be restored, renewed, revived, reclaimed, and redeemed. Remember, if you ever need a helping hand, you will find one at the end of each of your arms.
As you grow older, you will discover that you have two hands, one for helping yourself and the other for helping others."
On being a ‘Machine’ instead
I remember when somebody stated ‘You’re like a Machine!’
It was taken as a compliment. It was something taken with pride. It was about my accomplishments and productive work.
Now, a few months later, I’m looking at it with a different ‘angle.’
- I bake alot, I want to bake a new thing everytime I set foot in the kitchen (The same goes for cooking).
- I do arts n’ crafts alot. I want to make something for almost everybody I know (which includes family, coworkers, sorority sisters, residents, and just plain friends).
- I do alot of anatomy studying. I want to know everything there is to know about the Cranial Nerves, Spina Bfida, Orthopedics.
- I love campus involvement. I want to be involved in Theatre groups, my sorority, intramural sports, philly events.
Its ALOT. I’ve realized I want to do do do. I want to know, learn, get, become an expert, achieve. Nothing seems to ever cease my interest or excitement. My ‘be’ing is active, involved, non-stop climbing with a happy go lucky persona.
What I’m even more realizing it that no machine can mass produce over what its meant to. There are limits, there are reasons for assembly lines, there are times needed for replenishing resources.
Mostly, I’ve realized I’m NOT be a machine. I’m a person. I’m a person with highs, lows, and what I hate to admit, limits.