Alternatives to Behaviors

Having an eating disorder is not easy. Resisting the urge to purge, restrict food, over-exercise, and emotionally eat, can be very difficult. Sometimes it is helpful to have a list of alternatives on hand, just in case. It does not mean that you always will be able to choose an alternative listed below instead of a behavior, but having a plan/list on hand can help. The following suggestions might be helpful for you:

WHAT COULD I DO INSTEAD OF MY BEHAVIORS?

1. Call or text a friend/family member on the phone

2. Go to a friend’s house

3. Write in a journal

4. Take a walk

5. Go run an errand,  to the mall, or your favorite store

6. Read a magazine or book

7. E-mail a friend

8. Write all of the positive things you can think of

9. Wash your car

10. Make a collage

11. Watch a good video

12. Hit a pillow

13. Crochet or knit

14. Chew gum

15. Search the Web

16. Draw or color with crayons

17. Have a cup of coffee or tea 

18. Take a drive in the country

19. Buy something under $5.00 for yourself

20. Paint

21. Color in a coloring book or use crayons

22. Go to a healthy eating disorder website like “Something Fishy.”