Welcome back to The Eating Disorder Diaries! In this second episode of February, Amy continues her journey of establishing a journaling habit in recovery. If you missed the first episode, start there for context.

In this episode:

• Journaling for Recovery: Amy discusses how journaling supports emotional regulation, self-awareness, and cognitive reframing in eating disorder recovery.
• Weekly Journal Prompts: This week’s theme is challenging negative thoughts, with five prompts to help reframe your inner dialogue.
• Special Guest: Rachelle Heinemann, an eating disorder expert, podcaster, keynote speaker, and therapist, shares insights on setting goals with grace and the importance of journaling as a tool in recovery.

Weekly Journal Prompts for challenging negative ED thoughts:

1. Write down a negative thought you've had today related to food, body image, or self-worth. Now, rewrite it as if you're speaking to a friend who's struggling with the same thought. How would you offer support, compassion, and a different perspective to them?
2. Reflect on a time when you made a choice in recovery that contradicted a negative thought about yourself or your body. What was the situation, and how did you feel afterward? What does this experience teach you about your strength and resilience?
3. Identify a negative belief or judgment you often hold about your body. Now, list three qualities about yourself that are not related to appearance—what makes you a valuable, unique person that goes beyond physical traits? How can you remind yourself of these qualities when negative thoughts arise?
4. Think of someone who believes in you or offers positive feedback regarding your recovery journey. Write a letter to yourself from their perspective, focusing on your progress, strengths, and growth. What would they say to counteract the negative thoughts you often experience?
5. Choose one negative thought or fear you have about food or body image. Dig deeper into where this thought may have originated. Is it from external pressures, past experiences, or internalized messages? How can you challenge the validity of that origin, and what new belief could you replace it with moving forward?

Follow Along: Join the conversation on Instagram @theeatingdisorderdiaries.
Connect with Rachelle: Find her at www.rachelleheinemann.com and listen to her podcast Understanding Disordered Eating wherever you get your podcasts.