However, we do so much to not feel fear and anxiety, that in the end these very behaviors can actually function to maintain and/or increase our fear and anxiety.  These behaviors can fuel the fear, give power to it, keep it around. By avoiding the feared thing, for example, we do not allow ourselves the opportunity to challenge the negative/irrational thoughts, develop new, more helpful thoughts, develop new ways of living or coping, or create confidence that you can handle the situation…all of which function to make it even harder to deal with the situation the next time.

For example:

You have to give a speech-->The thought of this brings on immense fear and anxiety-->You imagine all the worst things that might happen, you tell yourself you can’t do it, and you drop out of the class to avoid having to do the speech-->You feel relief from the anxiety and fear which reinforces the avoidant behavior and makes it more likely to reoccur in the future

By not doing the speech, you were able to reduce anxiety and fear, however, you were not able to practice coping with the situation; you didn’t allow yourself the opportunity to challenge the fears and anxiety; and most importantly, you didn’t allow yourself to see that you are capable of handling the situation. Therefore, next time you have to give a speech, the fear and anxiety come right back because you have no contradictory experience or evidence to dispute the fears.

The more this cycle repeats itself, the stronger the fear becomes and the more automatic and set the avoidant behavior becomes.

So how do we start to make these changes?

It starts with identifying the fears and the things that make us anxious. Exploring our thoughts and our beliefs about those things. Figuring out all the ways we inadvertently feed those fears. And then practicing new behaviors in order to no longer provide fuel to the fears.  That could mean journaling to help you sort out and challenge negative thoughts. Distracting yourself with a phone call to a friend or a Netflix show if you find yourself ruminating. Packing up your scale to reduce body checking. Pushing yourself to try something that scares you. Reminding yourself how awesome and capable you are.  

Talking with your therapist or eating disorder team can help with this process! Together, you can process your fears in a safe and trusting environment, challenge your automatic ways of thinking, and identify new behaviors and skills to help you fight, not feed, your fears and achieve lasting change.

Katie Jones, NCC, CPC
Omni Eating Disorder Clinic

Many of us are trying to wear many hats at this time; perhaps teacher, employee, homemaker, or caretaker.  Saving time in meal preparation can prove valuable for individuals in enabling the individuals in your household to eat a healthy diet and save time.  I frequently suggest to busy individuals that they prepare large portions of foods at mealtimes and freeze the excess in either freezer bags, or freezer compatible containers for later use.  Entrees, side dishes, or entire meals can be frozen and then consumed later. 

For example, if you are preparing a dinner of baked chicken, mashed potatoes, and green beans, prepare more than your household will eat, and portion out and freeze individual meals in 3-compartment freezer containers to use later.  Label and date these items and they will keep in your freezer for about a month.  Other items that freeze well are pasta dishes like lasagna, spaghetti with meat sauce, macaroni and cheese, stews, and soups.  When reheating these items, use your food thermometer and heat to internal temperature of 165 degrees. 

One of my favorite comfort foods is a dish my mother used to make when I was growing up.  Below is the recipe. This dish freezes well.  Recipe may be doubled. 

Yummy Scalloped Potatoes:

6 washed and peeled russet Potatoes

1 c. milk

1 stick butter

Salt and pepper to taste

Diced ham or other cooked protein (optional) 8oz. 

Shredded cheese (optional) 8 oz.

Procedure: 

Wash and peel potatoes.  Thinly slice and place in a greased casserole dish. Add ham or other cooked protein.   Salt and pepper generously.  Add milk to barely cover potatoes, amount will vary according to the size of your casserole dish.  Slice butter in 8 pats and place on top.  Bake in oven for about 1 hour at 350 degrees.  When done, internal temperature should be at least 165 degrees and potatoes should be fork tender.  If adding shredded cheese, sprinkle with cheese about 5 minutes before removing from oven.  If tops of potatoes are getting too brown, casserole dish may be tented with foil. These are delicious!!  Sometimes this dish boils over in the oven, I use a sheet pan on a lower rack of the oven to catch the drippings if this happens. 

Margaret Hodges, RD, LMNT

Omni Eating Disorder Clinic