This Week's R.I.S.E. :Self-Love Jar

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is to start a Self-Love Jar. 

Materials Needed:
*empty jar
*slips of paper (be creative or simply grab a piece of scrap paper)
*pen, pencil, or colored markers


Each day, grab a slip of paper and take a moment to:
*write one positive thing about yourself
*or words of encouragement 
*place it in the jar
Keep it positive. No negativity allowed.

Consider the jar your personal bank of self-love and encouragement. You make deposits into it that you later can withdraw as needed.

Feeling down, struggling, or using negative self-talk? Take a slip of paper out of the jar and read it. Take another. Dump it upside down on your bed, get comfy and read them all. Whatever you need, whenever you need it. 

 See sidebar menu for more R.I.S.E. from previous weeks.

©Weighing The Facts

 picsource:http://www.flickr.com/photos/emiliehoffpauirphotography/5516279404/in/photostream/

This Week's R.I.S.E. :Plant Seeds Of Recovery

This week's R.I.S.E. (recovery inspiration strength exercise) is to Plant Seeds Of Recovery.

Imagine yourself standing in a garden. It's bare. The soil has been turned, amended, and fertilized, waiting to be seeded. This is your recovery garden. What grows here will depend on the seeds you choose to plant in it, and the care you give it.

Each thought is like a seed and so it's important that we are careful about the seeds we allow to take root. Simply put, we reap what we sow.

Visualize yourself:

• with a handful of big, healthy, seeds. Each one labeled with a word of your choosing
• on your knees, the sun shining down, birds singing, a warm breeze
• taking your time to plant each seed carefully
• watering it lovingly
• watching it grow

Tend to your garden every day so it will thrive. Don't view it as a chore. Have fun with it. See it as relaxing, self-healing, and fruitful. Keep it positive.

 Even when we're good at staying positive, negative thoughts are bound to creep in now and again, but we don't have to water them, fertilize them, and help them grow.  Consider them a weed and start weeding!

See sidebar menu for more R.I.S.E.

©Weighing The Facts


picsource:http://www.flickr.com/photos/tgerus/4662650273/in/photostream/

This Week's R.I.S.E. : Breathe and Visualize

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is practicing two techniques to soothe yourself to help see you through stressful times. Breathe and Visualize. These two exercises are excellent to add to your collection of recovery tools. They are simple and easy to do. You don't need any special equipment or setting, just a few minutes and a willingness to forge ahead even if you find it awkward to do at first. The more you practice, the less awkward it will feel.

Breathe
Not your usual breath in, breath out. This is deeper, more controlled. It oxygenates the body. It is very calming and beneficial both physically and emotionally.

Did you know that ...

• Our bodies are designed to release approximate 70% of it's toxins through breathing.
• Carbon dioxide that has passed through the body makes it's way to the lungs. Exhaling deeply gets rid of it.
• Stress/tension causes our bodies to constrict and our breathing to become shallow. Deep breathing relaxes our muscles and calms us.
• Deep breathing oxygenates the brain which reduces anxiety.
• Deep breathing ups the immune system.
• The lungs are strengthened by deep breathing. So is the heart.
• Neurochemicals (which cause feelings of pleasure)increase in the brain. This elevates mood and helps lessen pain.

Breathing Technique

Sit comfortably, spine straight, feet on the floor, shoulders and arms relaxed.
Keep your throat open and your lips slightly parted.
Close your eyes.
Breath in slowly, through you're nose, to a slow count of 5. Let your stomach expand with each breath, followed by your chest expanding. Once you get the feel of how long a 5 count breath is, stop counting them.
Let the breath linger for a moment before exhaling slowly through your mouth for 5 counts. Think of your breath like a wave that washes up onto the shore and lingers before receding back into the ocean.

Visualize
Visualization, simply put, is imagining. You can visualize a scenario, place, goal, and even self-healing. There are no limitations as to what you can visualize. The more you practice, the better at it you will become. We all already visualize throughout the day and may not even realize it.

Benefits of visualization include ...

• Stress relief
• Calmness
• Better mood
• Inspiration
• Improved focus
• Improved attitude

Visualization Technique

• Start with the above breathing technique.
• Choose a word that you can relate to how you want to feel, such as "relax, calm, or safe." Say this word to yourself as you exhale.
• As you begin to relax, picture yourself walking along a beautiful beach (or any other place that suits you). Take in the sounds and sights... the waves, the gulls, the wind.
• Feel the warmth of the sun and the cool breeze on your skin.
• Feel the sand under your feet.
• Notice how blue the water and the sky are.
• The tall grasses move gently with the breeze.

Make it as vivid as you can. It should be filled with the imagery of the things you find beautiful, enjoyable, and relaxing.

Do this at least once a day.

Pressed for time or at your desk at work? You can still benefit. Do some deep breathing and release your chosen word as you exhale.


You may find this post helpful: Self-Soothing Techniques

©Weighing The Facts

picsource: http://www.flickr.com/photos/paulshughes/4475998276/in/photostream/

some info compiled from the following sites:

http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html

http://www.positivethinking-toolbox.com/benefits-of-visualization.html

This Week's R.I.S.E. : Daily "Me Time"

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is to give yourself some "Me Time" every day.

Life is hectic. It keeps us running. As we tend to our many obligations, we often put ourselves on the back burner ... quickly slipping lower and lower on our own priority list. It doesn't take long to find ourselves overwhelmed, tired, and even disheartened.

Everyone needs to recharge. Add recovery efforts to the mix and recharging takes on yet another layer of importance. We cannot be any good to anyone (including ourselves) if we're worn out and discouraged. Taking "me time" is healthy for our spirits, minds, bodies, and our recovery. It's even beneficial for those who share our daily lives.

Where can you find the time to devote to yourself when your days are already filled to the brim?

Taking time for yourself doesn't have to be an hour long obligation (but if you've got an hour, take it!).

Me time can be as simple as taking 15 (more is better) minutes to:

• sip a cup of your favorite tea, undisturbed, feet up, relaxing. 
• read a few pages of a delicious book while waiting for your child to get out of (drama, band, sports) practice. 
• grab some headphones and listen to your favorite music or relaxation cd while walking the dog (as long as you enjoy walking the dog).

 .... you get the idea.

Do not feel guilty for giving this to yourself. It's not selfish to take care of yourself. It's necessary. Like the saying goes, it's time to put yourself at the top of your own priority list. 

So, just some simple ground rules:

• during me time you must let go of all the things your mind is juggling or worrying about.
• you cannot devote this time to a chore, task, or phone call that's waiting for your attention. 
• let it be known to those who share your home that this time is sacred and you're not to be disturbed. They'll catch on after a few times (if you have little ones, let another adult be in charge while you are taking care of you).
• Be alone during this time. It's too easy to be distracted if you're not. 
• Do this EVERY day (more than once if you can).
• Enjoy your time! 

Don't worry if it doesn't go well at first. Don't give up. You'll feel more comfortable as you go along.

You are going to be amazed at what a difference letting go of your obligations, and giving yourself a little much need attention for a few minutes, can make in how you feel and function.


Have fun with it!


See sidebar menu for more R.I.S.E.

©Weighing The Facts



picsource:http://www.flickr.com/photos/meddygarnet/3392686660/in/photostream/

This Week's R.I.S.E. : Start A Gratitude Journal

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is to start a Gratitude Journal.

Let's focus on the good in our lives by recognizing and giving thanks for the many things we're grateful for.

1). At the end of each day, reflect on what you are grateful for.
     No matter what is going on in our lives, there is always something 
      to be grateful for. What our bodies do for us, the support we 
      receive, getting through a difficult day, recovery, being 
      alive... big or small, it all matters.

2). Choose at least one thing you are grateful for. Write it down.
       It can be one word or a more in depth entry. Whatever 
       works for you.
         If you do not have a journal, don't wait to get one. 
        Use any paper you have and keep your entries together in one place. 
    
3). Read your entry aloud. Do this a few times. Let it sink in.

4). Lastly, give thanks for what you are grateful for.


 Keeping a Gratitude Journal is an exercise in positivity. It reminds us that no matter how difficult our lives may be, there is also good in our lives, too. Your journal will be there to reread when you need a reminder or to lift your spirits.


*See sidebar for more R.I.S.E.

©Weighing The Facts

picsourcehttp://www.flickr.com/photos/hanssolo/1810380734/sizes/o/in/photostream/

This Week's R.I.S.E.: Make A Feel Good Image File

This Week's R.I.S.E. (Recovery Inspiration Strength Exercise) is to create a file of Feel Good Images.

1.) Collect images that:
*lift your spirits
*give you a warm, comforting feeling
*make you smile
*make you laugh
*inspire you
*relax you

2.) Place them in a file on your computer or a file folder at home.

3.) View them several times a day.

4.) Choose a favorite or two to carry with you.

5.) Hang one on your computer at your desk at work or at home (or make a collage).

6.) Enjoy them, absorb the good feelings your images give you.

 Choose images that do not relate to personal appearance, weight or body size.

You can find images online, magazines, your own personal photos, or doodle/draw your own

*There are many images that are available for download that are free for personal, noncommercial use. Please comply with copyright laws when collecting your images.

 Click the sidebar icon for more R.I.S.E.

©Weighing The Facts



picsourcehttp://www.flickr.com/photos/kratz/3903400295/in/photostream/

What I Gained In Recovery From Anorexia

A recovery video by Holdingon

Holdingon says in her intro to the video, "... I'm still recovering and I'm not perfect, I slip up now and then. But I have already gained so much from recovery and from deciding that I'd had enough of anorexia. Life is too short to waste like that."



Song: More than fine by Switchfood
Sources: http://www.youtube.com/watch?v=Q7mYmEhh2fY&feature=related