In this episode, I discuss the importance of making yourself the priority in recovery and I introduce the powerful RAIN method. This method can be used just 5 minutes a day for practicing mindfulness and self-compassion during difficult moments in your eating disorder recovery journey.
Your Assignment is YOU- This season is about planting seeds for your own growth and healing
- You need permission to make your recovery the priority
- Self-care isn't self-indulgence—it's essential recovery work
- Recovery takes root when you commit to "watering your garden first"
- We expect constant productivity from ourselves but don't apply the same standards to nature
- There are natural seasons for growth, rest, and transformation
- The eating disorder thrives when you're depleted and exhausted
- Rest and self-nurturing create the conditions for healing
- Providing consistent, adequate nourishment without food rules
- Hydration—both literal and metaphorical waters of connection
- Exposure to things that bring joy and remind you who you are
- Rest periods where you're simply being, not producing
- Recognize what's happening in the moment without judgment
- Notice triggers, urges, thoughts, emotions, and physical sensations
- Name what you're experiencing to create space between you and the experience
- Allow the experience to be there without trying to fix or change it
- Stop fighting against difficult emotions or thoughts
- Break the cycle of shame by acknowledging "this is what's happening right now"
- Investigate with kindness and curiosity
- Ask gentle questions: "What triggered this?" "What am I really needing?"
- Notice where you feel sensations in your body
- Identify the stories you're telling yourself
- Nurture yourself with self-compassion
- Offer yourself what you truly need in the moment
- Speak to yourself as you would to a dear fri
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