mindful movement in eating disorder treatment & recovery
In most all eating disorders, there is an element of compensation or reduction of intake. This can look like limiting calories, cutting out specific foods or food groups, engaging in laxative use, or other purging behaviors such as self-induced vomiting.
One of the most common forms of compensatory behavior is exercising. Many individuals engage in exercise as a way of compensating for food eaten or even to “earn” their food. This thought pattern can be very harmful to both our physical and mental health. When beginning treatment for an eating disorder or when in recovery from one, the limitation on exercising can be frustrating and disappointing when it is suggested by providers. Movement is a form of joy for many and a vehicle of social connection for others, so having to eliminate this behavior can lead to worsened mental health symptoms including increased feelings of irritation and anger.
If you are one of the individuals out there who is hoping to re-introduce movement into your life post-eating disorder or while in treatment, the providers here at Restored Purpose Counseling highly suggest engaging in mindful movement versus what we think of as traditional exercise. What is mindful movement and how is it beneficial to us? Keep reading for the answers to these questions and more.
mindful movement: what is it and how does it differ from exercise?
Mindful movement is similar to the practice of mindfulness, which is a technique most often used in conjunction with Dialectical Behavioral Therapy (DBT). Mindfulness encourages individuals to stay tuned to the present moment without judgement. Mindful movement is also focused on keeping our attention and focus in the present moment- such as focusing on our breath and bodies in terms of how they are responding to our movement. Mindful movement hopes to strengthen the mind-body connection by becoming a consistent part of your routine. Once this is a common practice of yours, you can expect to be able to intuitively tune into your body and know when it is in need of movement and how intense the movement should be. Engaging in mindful movement without judgement can look like allowing yourself rest days without the thought of “I am a bad person for not working out today” or “I am lazy for not going to the gym.” This type of movement is focused more on accepting what our bodies need and being in tune with how we are feeling in order to make informed decisions.
When we think of “traditional” exercise, it is usually synonymous with weight loss, or wanting to control the size and/or shape of our bodies. Exercise is typically done with a specific goal in mind, such as burning “X” calories, running/biking “X” miles, or engaging in movement for “X” amount of time. This is not the purpose of mindful movement which is focused more on what we feel our body needs and not pushing our bodies to achieve a goal. Often, when we set these goals for ourselves during exercise, we end up pushing our bodies past limits and making ourselves uncomfortable or even injuring ourselves. We can limit and possibly even eliminate injuries and overuse by simply slowing down and paying more attention to ourselves and what we need.
What are some examples of mindful movement?
The beautiful thing about mindful movement is that it can truly be anything. Mindful movement can involve weight lifting, strength training, or cardiovascular exercises as long as they are done with the intention of receiving joy and satisfaction as a result instead of hyperfixating on a number.
Those who enjoy moving with other people may find themselves engaging in mindful movement by participating in group sports, going on a hike with friends, or taking a dance class. Yoga is another great way of engaging in mindful movement and ensuring that your focus is on your body’s response to the movement and your breath.
Mindful movement is adaptable and can truly encompass all forms of movement, it is more about the intention and purpose behind the movement rather than the activity itself.
Hyper-focusing on achieving a set goal or on numbers during your movement can lead to disordered eating. By focusing too much on the outcome of exercising, individuals can develop an unhealthy relationship with movement which can lead to excessive exercising where you push yourself to engage in movement despite not feeling well, being injured, or having other plans.
Making the switch to engaging in mindful movement allows your mind a rest from focusing on the outcome and instead allows you to reap the benefits of staying in the present moment and engaging in an activity that brings you joy. Mindful movement should be fun and a great way to start is to think about an activity that you have always wanted to try but haven’t for one reason or another. Maybe it is swimming, or snowboarding, or salsa dancing. Finding creative ways to engage in mindful movement can also lead to another unexpected benefit – a new hobby!
In addition to mindful movement being more fun, it can lead to reduced stress and anxiety. The pressure of having to perform at a certain level when your focus is on the outcome of exercise can lead to unrealistic expectations of yourself. This can quickly cause feelings of anxiety and depression when you either fail to meet these lofty goals or push yourself through illness/injury to ensure that your performance doesn’t suffer. Turning your focus to the present moment while engaging in movement can reduce these feelings and lead to improvements in mental and physical health.
why should i make the switch?
If you are currently in treatment or working with professionals to address body image concerns, disordered eating, or over-exercising, it is always important to seek the professional recommendations of your treatment team. If your treatment includes only an outpatient therapist, consider finding a primary care physician or dietitian, who is eating disorder informed, to give you guidelines on when you can resume movement. One of the benefits of being a client with Restored Purpose Counseling is that we offer dietitian and therapy services so that you have a multidisciplinary team within one practice who can support you in all areas, including your physical, mental, and nutritional health.
While being told that your movement is restricted can be frustrating, there are creative ways to slowly re-introduce movement that can be explored with your providers such as building up to resuming physical activity. Titrating up to movement resumption may look like slowly increasing your household responsibilities (chores), visiting a park and taking a walk, or even visiting a museum and exploring the full venue. Non-traditional ways of exercise are a great way to start introducing yourself to the concept of mindful movement.
when should i start engaging in movement again?
There are many reasons why someone may choose to abstain from exercising as a whole. Individuals in large bodies may be more susceptible to judgement from others in a public space and this may deter these individuals from seeking out movement. There is a lot of stigma that exists in the exercise world regarding who is “allowed” or “encouraged” to exercise which may impact the demographics of individuals you see at a public gym or class. This can lead to feelings of “otherness” when you do not fit into the majority demographic present.
Please know that there is always space for you to chase joy and movement, should you choose to. There are many recovery-friendly and inclusive exercise spaces throughout the country (some offering virtual classes!) and these can be havens for individuals in treatment or recovery. You may return to some of our earlier non-traditional exercise suggestions as a way to brainstorm how to engage in movement without entering into traditional spaces such as a gym or studio.
If you are seeking a safe space to engage in movement without judgement, check out some of the resources below for inclusive gyms, trainers, and spaces that will celebrate you and welcome you with open arms.
Clarity Fitness in Atlanta, GA & virtually https://www.clarityfitness.com/
Body Positive Fitness in Canada & virtually https://www.bodypositivefitness.ca/
Empowered Rx in Massachusetts & virtually
https://www.empoweredrx.org/
what if i am afraid to introduce movement in my life?
Whether you choose to engage in mindful movement or not, please know that the decision is your own and will never be judged by anyone on our team and should not be susceptible to judgment from others, either. The decision in whether or not to engage in movement is a personal one and does not need to be explained. If you do wish to engage in movement and are currently struggling with disordered eating or body image issues, please reach out to our dietitians to get detailed information on when and how to re-introduce movement into your life. Our therapists can help challenge negative cognitions and introduce self-compassion and forgiveness to help you lead a life that is more aligned with your values. Together, our team can help you restore your purpose.
If you are interested in working with any of our dietitians or therapists, please reach out to the administrative team today. You can email them at admin@myrestoredpurpose.com or text/call our main line at (407) 594-7511. All of our providers are trained in working with eating disorders and trauma and can support you on your journey. We have immediate openings and would be honored to be a part of your story.
The relationship between eating disorders & exercise
