Previously, we wrote about the eating disorder voice and why it exists. Now, we’ll dive into a validated strategy from Compassion Focused Therapy to help deal with your ED voice and be kinder to yourself. It’s called compassionate re-scripting.
❤️ Compassionate re-scripting
Working to soften the inner critic with the memories or moments that are linked to it can make things much more tangible. By taking a compassionate view towards the inner critic, rather than a judgmental one, we can start to see what threats are behind it and be compassionate towards those fears and emotions.
Remember: it’s not your fault that life is hard and your emotions and thoughts are difficult to manage.
💡 Try this!
Start by thinking of a memory or a specific criticism made by your inner critic. Write down everything you remember with this memory and every criticism your critic has.
Then bring your compassionate self into the story and reframe the story. How would your compassionate self enter the memory? Imagine what a compassionate friend might say to you.
By doing this, we can become our own source of love and care.
Situation | Ex. going out to eat with friends |
Self criticism | Ex. I won’t be able to control what I eat. People will think I eat too much. They will think I am weird if I eat a certain way. |
Compassionate reframing (include care for your wellbeing, sympathy, empathy, nonjudgement) | Ex. It’s understandable I am anxious because… My anxiety is talking and that is what makes me think of the worst case scenario. The anxiety will be uncomfortable but I will be able to tolerate it. Overtime, it will get easier. My friends want me there. I am being brave. I wouldn’t want them to worry about me judging them! Why do I deserve anything different? |
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Written By:
Lindsey Depledge
Lindsey is one of the founders of Beanbag Health with a personal passion for eating disorders. She's a behavioral scientist with a background in health-tech and ed-tech in the US. She has designed healthcare and education programs at scale, engaging millions of Americans and thousands of students globally, including many from traditionally underserved backgrounds.