How to Practice Thought Diffusion:

• Label the Thought: Instead of saying, “I’ll never recover,” try saying, “I’m having the thought that I’ll never recover.” This subtle shift reminds you that a thought is just a mental event, not an objective fact.
• Use Visual Imagery: Imagine placing the thought on a cloud and watching it drift away or writing it on a leaf and letting it float down a stream. This exercise helps you observe the thought without becoming entangled in it.
• Sing the Thought: Repeat the distressing thought in a silly or exaggerated voice. This makes it feel less threatening and reduces its power over you.

By practicing thought diffusion, you can reduce the intensity of intrusive thoughts and reclaim your ability to act in ways that align with your values.

How to Practice Mindfulness:

• Grounding Exercise: Use your five senses to anchor yourself. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This brings your focus to the here and now.
• Observe Without Judgment: Notice your thoughts, emotions, or physical sensations as they arise, without labeling them as “good” or “bad.” Simply acknowledge their presence and let them pass like waves. ex) I notice I feel a lot of anxiety in my chest today. I will let this be here and go about my day, noticing when it rises and falls.
• Focus on the Breath: Pay attention to your breathing—the rise and fall of your chest, the sensation of air entering and leaving your nostrils. When your mind wanders, gently guide it back to your breath. The breath can be a helpful anchor point into the present moment.

Mindfulness helps you create a sense of calm and awareness, allowing you to respond to challenges with intention rather than react automatically. It’s okay if this feels really hard at first, it’s supposed to. We are so used to living our lives in the future or replaying the past. It takes time and consistent practice to shift the way we think. The more you practice, the more you shape your brain into a more present focused and mindful state. It gets better overtime- just remember to practice outside of distressing moments at first!

How to Practice Values-Based Action:

• Clarify Your Values: Reflect on what matters most to you in different areas of life, such as relationships, health, personal growth, or creativity. For example, you might value connection, self-compassion, or authenticity.
• Set Small Goals: Identify one action, however small, that aligns with your values. For instance, if you value self-compassion, a small step might be journaling three kind statements about yourself or eating a meal without judgment.
• Persist Through Discomfort: Values-based actions often require facing fear or discomfort. Remind yourself that taking these steps brings you closer to a meaningful life, even if it feels challenging in the moment.

By focusing on your values, you can build a life that feels fulfilling and authentic, rather than being dictated by OCD or eating disorder rules. This fosters self trust, self worth and increases the likelihood for authentic and secure connections with others. Living by our values can come with A LOT of discomfort, so just know that if you feel uncomfortable, it doesn’t mean you are doing it wrong. Example: it feels hard to be honest when I’ve made a mistake, especially if I accidentally hurt someone, but I know I will feel better in the long run living by my value of integrity!