Dealing with binge eating disorder has been challenging for me, but I found that organizing my fridge to promote healthier eating habits has been effective. By carefully arranging my food, I've reduced my temptation to binge and supported more mindful eating. In short, an organized fridge helps quell my binge eating disorder.
An Organized Fridge Helps My Binge Eating Disorder
Here's how I have organized my fridge to help manage my binge eating disorder.
An Organized Fridge Helps Binge Eating by Prioritizing Healthy Foods
I organize my fridge to help my binge eating in the following ways. I place healthy, nutrient-dense foods at eye level. When I open the fridge, I see fruits, vegetables, and lean proteins. Using clear containers makes these options more appealing and accessible. I also wash and pre-cut fruits and vegetables, making them easy grab-and-go snacks. I position items like yogurt, hummus, and low-fat cheese at the front of the shelves. The foods serve as satisfying snacks that prevent me from reaching for less healthy options. By making more nutritious choices visible and convenient, I'm more likely to choose them first.
My Meals and Snacks Are Organized in My Fridge to Help with Binge Eating
I organize my fridge to help with binge eating by designating specific sections of my fridge for different types of meals and snacks. For example, I reserve the top shelf for breakfast items like eggs, yogurt, and whole-grain bread. Another shelf is dedicated to lunch and dinner ingredients such as pre-cooked proteins, salad greens, and whole grains. This organization helps me quickly find what I need for my balanced meal.
My snack drawer with healthy options has been organized to prevent binge eating, too. It's filled with cut-up veggies, small portions of nuts, and low-calorie snacks. I keep high-calorie, processed snacks out of sight or out of the house altogether. Having a designated snack area helps control portions and reduces the likelihood of mindless eating. I use smaller containers to store leftovers and pre-portioned snacks. This method helps control portion sizes and prevent overeating.
I label containers with contents and date prepared. This not only helps me keep track of what I have but encourages me to eat older items first, reducing food waste, ensuring I always have fresh, appealing options available.
I rotate fresh foods regularly to ensure that older foods are consumed before newer ones. Rotating fresh products, dairy, and other perishable to the front as I restock my fridge helps me maintain a supply of fresh, appealing options and reduces food waste, making healthy eating more consistent.
I Organize My Fridge to Help with Binge Eating by Keeping Temptations Out of Sight
I store indulgent foods like desserts and sugary drinks at the back of the fridge or in opaque containers. Out of sight, out of mind. This simple trick has significantly reduced my urge to binge on these items. I also consider storing less healthy foods in a cabinet or out of the kitchen altogether. By making them less accessible, I create an environment that supports healthy eating habits.
My Binge Eating Disorder Really Is Helped by Fridge Organization
Organizing my fridge thoughtfully has helped manage my binge eating disorder. By prioritizing healthy foods, organizing meals and snacks, using smaller containers, and keeping temptations out of sight, I've created an environment that supports mindful eating and reduces the urge to binge. These small changes have made a big difference in my journey toward healthier eating habits.
I recently started wondering if self-compassion can help with bipolar disorder. This is because I'm in a dialectical behavior therapy (DBT) group, and people there seem crazy about it. It's also something I tend not to show myself. I have my reasons for being that way, but I'm reconsidering whether self-compassion can help with bipolar disorder.
Why I Don't Show Myself Self-Compassion with Bipolar
I admit it; I'm not big on self-compassion. It's not that I don't think other people with bipolar should show themselves self-compassion; I do; it's just that self-compassion has never been something I've shown myself.
And there's a reason for this. It's because I have an inner drill sergeant who runs my life. This inner drill sergeant is very important to me because he's what drives me to do anything. As a person with severe depression, I have no motivation, so screams from my inner drill sergeant are the stand-in.
Additionally, I'm often dealing with really awful things like the pain depression brings, and showing myself self-compassion about it has always read a little too close to self-pity for me. I try to take the stiff upper lip approach and move forward.
I'm not suggesting that any of this is the best way to be; it's just the way I am.
Self-Compassion Helping Bipolar?
But, as I said, self-compassion is a big part of the DBT group I'm in, and DBT has, indeed, been shown to help people with bipolar disorder.1 Additionally, according to Dr. Emma Seppala of The Center for Compassion and Altruism Research and Education at Stanford, there are scientific benefits to self-compassion. These benefits include an increase in productivity and a decrease in stress. Additionally, self-compassion leads to greater resilience, strength, and happiness.2
And if self-compassion can offer all those benefits to people with bipolar disorder, then I guess I'm all for it.
How to Show Yourself Self-Compassion When You Have Bipolar Disorder
Showing yourself compassion usually involves three steps. They are:
Feeling your emotions without judging them or over-identifying with them (mindfulness)
Understanding that we are not alone in our suffering; pain is a part of being human
Showing yourself kindness, just like you would a friend
(I've used the typical self-compassion steps and broadened them slightly to take general pain into account. Self-compassion is usually applied when we've failed, but I think we can use it with any type of pain.)
An example of self-compassion for someone with bipolar disorder might be:
I am feeling the pain of depression. I recognize this feeling without judging it or getting lost in it.
I know that suffering is universal. I am not alone in my pain.
I will be kind to myself. Being my own friend helps me more than being my own taskmaster.
I'm Trying Self-Compassion with Bipolar Disorder
I'm trying to use the above formula with my bipolar disorder. The jury is still out as to how it will go. My understanding is that self-compassion needs to be a consistent practice and that only develops over time. The steps can feel very forced initially but become more ingrained the more you do them.
I'd love to know in the comments if you find self-compassion useful when coping with bipolar disorder.
(Self-compassion encompasses much more than just the above. If you're looking for more information, try the resources at self-compassion.org, written by Dr. Kristin Neff.3)
Sources
Jones, B. D. M., Umer, M., Kittur, M. E., Finkelstein, O., Xue, S., Dimick, M. K., Ortiz, A., Goldstein, B. I., Mulsant, B. H., & Husain, M. I. (2023). A systematic review on the effectiveness of dialectical behavior therapy for improving mood symptoms in bipolar disorders. International Journal of Bipolar Disorders, 11(1). https://doi.org/10.1186/s40345-023-00288-6
Seppala, E. (2023, March 23). The Scientific Benefits of Self-Compassion - The Center for Compassion and Altruism Research and Education. The Center for Compassion and Altruism Research and Education. https://ccare.stanford.edu/uncategorized/the-scientific-benefits-of-self-compassion-infographic/
Self-Compassion. (2024, July 9). Self-Compassion by Kristin Neff: Join the community now. https://self-compassion.org/
My name is Kelly Waters, the new author of Bipolar Vida, and I live with bipolar disorder type 1, attention-deficit/hyperactivity disorder (ADHD), and autism. I am a creative, free-spirited person with a passion for sharing my mental health story, working to erase mental health stigma, and making others feel less alone with their mental health struggles. I am excited to bring my experiences to Bipolar Vida and the HealthyPlace platform.
Kelly Waters‘s Journey with Bipolar Disorder
I was first diagnosed with major depressive disorder and generalized anxiety disorder in high school. When I was in college, I experienced my first manic episode, and my diagnosis was changed to bipolar disorder type 1. I was in and out of the hospital many times during college for both depressive and manic episodes. However, after a lot of therapy, self-work, and finding the right medications, I was able to graduate with a Bachelor’s of Data Analytics.
I felt very alone when I was first diagnosed with bipolar disorder because I did not know many people my age who had similar experiences. At the time, I never would have believed that I would be able to accomplish as much as I have while managing the illness. I want to acknowledge and validate the difficulties that we face living with this illness but also remind others that living a very happy life is still possible.
Kelly Waters‘s Hopes for the ‘Bipolar Vida’ Blog
I am excited to write for the Bipolar Vida blog and share my personal experiences with bipolar disorder. I aim to highlight the tools and approaches that have been the most beneficial for me. I believe that reading about the experiences of everyday people living with this illness can help others feel less alone and provide valuable insights. I plan to share my experiences with work, relationships, self-esteem, and wellness, all through the lens of living with bipolar disorder type 1.
Watch this video to learn more about me and what I aim to provide with Bipolar Vida.
More About Kelly Waters
One of the biggest tools that helps me manage my mental health is having healthy creative outlets. Writing has always been something that I am very passionate about, and I found a lot of solace in writing during my worst years living with bipolar disorder. I write music, poetry, prose, and nonfiction about my experiences with mental health. I self-published a fiction novel titled Lithium and Let’s Plays, featuring a young female protagonist with bipolar disorder type 1. I publish poetry on my Medium page and Instagram. My hope with writing about mental health is to help others understand what it is like to live with bipolar disorder and to make those who also have bipolar disorder feel less alone.
I also have a podcast called Shining Through, where I share my mental health experiences. I started my podcast after a few years of stability because I want to be a voice for other young people who feel lost or alone with their mental health.
I am 26, live in sunny Florida with my boyfriend, and work as a data analyst.
After years of living with mental illness, I know one thing for sure: I am tired of being mentally ill. They say normal is boring, but I often find myself longing to be neurotypical. Honestly, I wouldn't wish mental illness on my worst enemy. I am so tired of being mentally ill.
Why I'm Tired of Being Mentally Ill
One reason I'm tired of being mentally ill is that everyday life is a lot of work for a person with mental illness. Routine tasks like getting out of bed, showering, working, and even getting a good night's sleep are tough to accomplish. "Normal" people usually get these tasks done without having to push themselves. For me, these activities are as easy as climbing a mountain with a bag of rocks on my back. Doing pretty much anything requires conscious effort because effortlessness is usually not in the fate of a depressed person.
And let's not forget about the impact of chronic anxiety. It keeps me on edge, making it hard for me to not only do things well but also to relax. What's more, anxiety also worsens my depression. I'm tired of being mentally ill because this combination of depression and anxiety creates a relentless cycle of despair and fear, making it hard for me to get through the day.
I'm tired of being mentally ill because mental illness affects every aspect of my life, from my ability to work and maintain relationships to simply finding moments of joy and peace. Being depressed and anxious is the reason why I often feel disconnected from the world around me. I am so busy fighting with my mind that I can't help but feel left out of life. If I were neurotypical, life would not only be a lot easier, but it would also be radically different from the one I am living today.
I Try to Find Hope Even Though I'm Tired of Being Mentally Ill
Despite all of these challenges, I try my best to find rays of hope. Also, since most people don't get how challenging it is to live with mental illness, I celebrate small wins and am my biggest advocate. That said, I can't discount the importance of having a small but strong support system to help me get through days when I can barely function.
I can understand being tired of being mentally ill as this journey is difficult, but we don't have to face it alone. If you or someone you know is struggling with mental illness, reach out for help. If you don't have supportive friends or family, consult a therapist. Whatever you do, don't lose hope. Someday, we will be part of a society that is better equipped to treat mental illness.
What is an intensive outpatient program (IOP)? I am currently in one, and I have been helped by another before. So, I am going to explain to you what an intensive outpatient program is in this article.
What Is an Intensive Outpatient Program to Me?
I am going to speak from experience while answering the question: what is an IOP? The program I am in now, and a different one I participated in previously (at the same hospital) have been in a group therapy format, with a social worker facilitating the conversation. We learn cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) skills to address our mental health conditions. The whole group is divided into two groups that each meet for one session in the morning and one in the late morning and early afternoon. Tuesday last week was my first day in the IOP. I met with a social worker privately before the group sessions began, and we met again after the first sessions.
But you are still waiting to find out--what is an IOP to me? I see it as a mental health tune-up. I came to both of the IOPs under very different circumstances. Last time, I was afraid I might hurt myself, so I had my husband drive me to the emergency room (ER), and while I was there, I called into one of my jobs and quit. I had been hospitalized in the psychiatric ward before, but this time the doctors were confident an IOP would be suitable.
This time, I am going through a difficult medication change, and my therapist suggested an IOP. I was glad because I thought I was about to land back in the ER due to the way I was feeling. Also, this time, instead of quitting my job, I alerted my editor at HealthyPlace that I was in an IOP but saw no reason why I couldn’t keep posting articles.
There’s More to the Question of 'What Is an Intensive Outpatient Program?'
So, what is an IOP? There are many facets to this question. I see it as making a big investment in my mental health. I’ve already learned so much just this past few days. I’ve learned I don’t have to live under the tyranny of my thoughts. One thing I knew I had to do to learn, though, was not to expect this program to copy the same experience that I had in the IOP seven years ago. I’ve idealized that IOP experience, even to the point of hoping a certain social worker from seven years ago was still there. (He isn’t.)
One thing I do bring with me from the IOP I was in before to the IOP I’m in now is the belief that it can help me. It can, and it will. I know for a fact that this IOP is helping me because, after just a few days, it’s starting to.
The idea of a "verbal abuse victim" may carry negative connotations. A person who experiences verbal abuse may come across as a helpless victim or as someone exaggerating their situation to receive attention. Unfortunately, how others view verbal abuse victims can change how people react. Rather than getting the support and help a person needs because of verbal abuse, an individual's needs may be ignored or minimized.
Verbal Abuse Victim Mentality
Of course, anyone who suffers from verbal abuse can be considered a victim. Verbal abuse can bring forth a host of unwanted problems, like I experienced, such as low self-esteem, depression, and trust issues. These adverse side effects may play a part in keeping the person in a verbal abuse victim mentality.
However, the cycle of abuse is common within many relationships, creating victims and continuing this unhealthy mentality.
There was a time in my life when I believed I was only destined to have bad things happen to me. Being a verbal abuse victim for years conditioned me to focus only on the negative aspects of my life. This mentality kept me from seeing the positive elements and had me playing the victim, even when I was no longer in a verbally abusive relationship. It kept me from healing and moving away from the effects verbal abuse had on me.
Breaking Free from Victim Mentality After Verbal Abuse
It is possible to break free from the victim mentality, even after suffering verbal abuse. I went through years of professional therapy to help me find better tools and coping strategies when managing life's challenges. This change did not happen overnight and took a lot of work and self-assessment on my part.
I had to recognize how my negative thoughts were affecting my mental health and weren't helping me heal from verbal abuse. Although I was a victim of verbal abuse for many years, I refuse to use the word victim. I always thought of victims as being helpless, weak, and easy prey for abusers. I didn't want to be put in the victim box where someone may think about me that way.
Although others may use that terminology, I prefer to use words like target or recipient. These alternatives help me avoid falling back into the victim mentality.
A large part of my healing journey included taking responsibility for how I felt and reacted to situations. Once I could see the effects, I gave myself the grace I needed to focus on more positive things. I learned that the coping strategies I used when suffering verbal abuse were no longer relevant in my life, so a change was necessary.
Even if you were a verbal abuse victim in one instance or for years, you can change the narrative. You don't have to be a verbal abuse victim any longer. There are many resources available to help you move forward and heal from an abusive relationship in a healthy way.
I've learned throughout the years that some foods can make my anxiety worse. I've learned this through education, research, and simply through trial and error. As a result, I've learned to stay away from or at least moderate my intake of certain anxiety-worsening foods and drinks.
This is not to say that I can attribute anxiety symptoms specifically to things I've eaten. However, I have realized that if I am already under quite a bit of stress and if I consume something that can worsen anxiety symptoms, then I need to be aware of that.
How Foods Can Make Anxiety Worse
Researching caffeine has been a major learning experience for me. For example, I've learned that caffeine can increase anxiety and decrease important neurotransmitters that are associated with mood.1 I think foods with caffeine can make anxiety worse.
Therefore, throughout the years, I've learned to be mindful of my caffeine intake. This has been especially challenging since I have enjoyed coffee in the morning for quite some time. But I have also noticed that when I am going through a stressful situation in my life or am otherwise experiencing anxiety symptoms, drinking something with caffeine in it just makes me feel worse.
Added sugars and refined carbohydrates that spike your blood glucose levels can also increase anxiety and contribute to ups and downs in your mood.1 This is also something I have noticed as well. If I eat some sort of food high in refined carbohydrates, especially sugar, I've noticed that I will very quickly experience a dip in my mood that does not make me feel great. For example, I may feel irritable and may not be sure why. This may lead me to attribute the way I feel to anxiety when it may be a food that made my anxiety worse.
Avoiding Foods that Make Anxiety Worse
A strategy I have learned to help lessen the effects of certain foods on how I feel is simply to monitor what it feels like after eating, especially during highly stressful times or when I am already anxious. If I notice that I am feeling worse, then I know I need to cut back on whatever it is I've consumed.
On the other hand, foods that I've worked on increasing my consumption of include fruits, vegetables, and other beneficial foods, such as those high in omega-3 fatty acids and probiotics.2 Since doing so, I've found that it has helped keep my moods stable and reduce highs and lows.
Are there foods that you've noticed make your anxiety worse? What strategies have helped reduce anxiety when it comes to foods you eat? Share your thoughts in the comments below.
Drillinger, M. (2023, April 14). The 4 worst foods for your anxiety. Healthline. https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety#caffeine
Naidoo, U., MD. (2020, October 27). Eating well to help manage anxiety: Your questions answered. Harvard Health. https://www.health.harvard.edu/blog/eating-well-to-help-manage-anxiety-your-questions-answered-2018031413460
I have found that trying new activities can be an incredibly effective way to nurture and strengthen self-esteem. Whether it's a hobby, sport, or creative pursuit, stepping out of my comfort zone and embracing new experiences has played a crucial role in building my self-esteem and overall wellbeing.
New Activities Build Self-Esteem Step by Step
The initial step is usually the hardest. Doubts and fears can easily become overwhelming, making it tempting to stay within the confines of the familiar. However, pushing myself to try something new has consistently provided a boost to my self-esteem. Each small victory, whether trying a new recipe, completing a challenging hike, or even just showing up for a yoga class, serves as a reminder that I am capable and resilient. These accomplishments, no matter how minor they may seem, accumulate over time, fostering a more positive self-image.
Engaging in new activities helps self-esteem by bringing a sense of achievement. When I decided to learn how to meditate, I was initially worried about failure. I had never considered myself someone who could sit still and quiet my mind. The prospect of dedicating time each day to meditation seemed daunting. However, as I persisted, I began to see progress. Each session, no matter how brief or seemingly imperfect, became a testament to my growth. This process taught me to appreciate the journey rather than fixate on the outcome, and in doing so, my self-esteem began to flourish.
Moreover, trying new activities can help improve self-esteem by breaking the cycle of negative self-talk. It is easy to fall into patterns of self-criticism, especially when struggling with mental health. However, immersing myself in a new pursuit forces me to focus on the present moment, redirecting my attention away from negative thoughts. The more I can replace "I can't" with "I'm leaning," the greater the positive impact on my self-esteem.
Beneficial Side Effects of Building Self-Esteem with New Activities
Social connections are another invaluable benefit of exploring new activities. Joining a book club, participating in a community garden, or signing up for a dance class can introduce me to like-minded individuals. These connections foster a sense of belonging and support, which are essential for building self-esteem.
Finally, trying new activities builds self-esteem by promoting personal growth and adaptability. Life is inherently unpredictable, and the ability to adapt to new situations is crucial for maintaining self-esteem. By continually challenging myself to step outside my comfort zone, I have developed a stronger sense of self-efficacy. This confidence in my ability to handle change spills over into other areas of my life, making me more resilient in the face of adversity.
In conclusion, embracing new activities has been a powerful tool in my quest to boost self-esteem. The sense of accomplishment, the disruption of negative self-talk, the formation of social connections, and the growth in adaptability all contribute to a more positive self-image. For anyone struggling with self-esteem, I encourage you to take that first step, try something new, and discover the profound impact it can have on your mental well-being.
New Activities to Boost Self-Esteem
In today's video, I share some ideas for new activities that you can try to help boost self-esteem.
The little things can help us cope with depression. The other day, as I sat by the window, I noticed a mother and her toddler stomping around in the fresh rain puddles in the apartment complex's parking lot. Before I realized it, a big smile spread across my face. Watching them laugh and run around made my heart happy. I realized it could be the little things that help get me through the day.
I Was Reminded of the Little Things
Seeing them brought back memories of my siblings and me playing in rain puddles at our townhome complex as kids. Even in the rain, we'd go out barefoot, stomping around, splashing each other, and laughing, which filled us with happiness. After watching the mom with her toddlers, I realized that playing in rain puddles had become a lost childhood experience.
It struck me that I couldn't remember the last time I'd seen kids playing in rain puddles. I should have gone outside and thanked that mom. I should have thanked her for making me smile, but more importantly, for encouraging her kids to relish life's simple pleasures. Maybe those of us who are coping with depression should take a page from their playbook and enjoy the little things to help us get through when life happens.
Tying the Little Things to Coping with Depression
In previous blog postings, I discussed the importance of coping skills and being proactive while living with depression. One way to do this is by having a wellness toolbox complete with activities that can assist you in dealing with depression. I wholeheartedly believe in the value of these strategies. However, it's also important to remember that the little things can also improve your mood. Well, at least briefly, to help us get through the day -- one day at a time.
This experience struck a chord and made me think about other little things that bring joy to my heart and mind, even if it's just for a brief moment. It could be that brief moment that sparks something in our brain, which might alleviate the current depressive episode or prevent it from occurring. It was definitely eye-opening.
Whether it is jumping in puddles, a gentle butterfly landing on a flower, standing in the sunshine, or buying a new packet of stickers, sometimes it can truly be just the little things that help us cope with depression.
As someone who has struggled with guilt in compulsive gambling recovery, I understand the overwhelming feelings of remorse and shame that can linger long after we've decided to quit gambling. I have also learned that guilt doesn't have to define our recovery. With the right strategies and support, it's possible to heal from the wounds of the past and move forward. In this article, I'll be sharing with you how to overcome guilt in your gambling recovery journey.
Letting Go of Guilt in Compulsive Gambling Recovery
It's natural to feel guilty for the pain we have caused and the mistakes we have made before we quit gambling. However, dwelling on it won't undo the past. Here are some strategies that have helped me loosen guilt's grip and move forward in my gambling addiction recovery.
Acknowledge and accept -- The first step in dealing with guilt in gambling addiction recovery is to acknowledge its presence and accept it without judgment. Instead of trying to suppress or deny these feelings, I've learned to sit with them and explore their underlying causes. This has greatly helped me understand the impact of my actions and take responsibility for them.
Practice self-compassion --Be kind to yourself. When feelings of guilt arise, I remind myself that I am deserving of forgiveness and understanding. I've cultivated a sense of inner peace and acceptance through self-compassion practices such as mindfulness and positive self-talk.
Seek support -- Whether it's through therapy, gambling recovery groups, or confiding in a trusted friend or family member, reaching out for support can provide a different perspective on things and even help you let go of the guilt.
Make amends --Making amends for the harm we've caused others is essential to the recovery process. This may involve apologizing directly to those we've hurt, offering restitution where possible, and taking concrete steps to repair relationships and rebuild trust.
Focus on the present -- While it's important to acknowledge past mistakes, it's equally crucial not to dwell on them excessively. Focusing on the present moment and the positive steps I take in my recovery helps me maintain a sense of perspective and purpose.
Dealing with guilt in gambling recovery is challenging but essential to the healing process. By acknowledging our feelings, practicing self-compassion, seeking support, making amends, and focusing on the present, we can gradually release the grip of guilt and reclaim our lives with renewed purpose and hope. Remember, recovery is not about perfection but progress; each step brings us closer to healing and wholeness.
Watch the video below for more insight on freeing yourself from guilt in addiction recovery:
