Being on the go, busy, and productive is just the love language of the high achiever. You reach for the stars. But when does being that high achiever start to create a toxic pattern of emotional and disordered eating to deal with stress and anxiety? When does it start to create burnout, lack of sleep, cravings for high-density foods, and a realization that we are no longer happy with how we look? Being that high achieving type isn't bad, sometimes, it's just an involuntary learned behavior, but is it possible to take the good from this and separate it from the toxic behaviors that lead us into a cycle of working harder to prove our self-worth? Take some tips from an eating disorder and body image specialist who works with high achievers and BIPOC women.

What do you need to do to remove the stress of high achieving from the coping of disordered eating?

Recognize the need to pause and take breaks in your day when you start to feel overwhelmed and anxious.

This is the enemy of my existence as a high achiever. Many of you may be rolling your eyes hard as you consider how taking a pause and a break will impact your schedule. Often when I talk with individuals who are always on the go, we realize that there is almost a fear or a lack of trust for the self. Often I hear " If I stop and pause, I won't have time to do... XYZ", or, " I get more anxious when I try to take a break". Here is the thing that I have had to learn the hard way and many of you will as well. Part of engaging in disordered eating sometimes comes from mindless eating habits, we eat on the go or not at all. This leads to not realizing how hungry we are and then we turn to high-density unhealthy foods or snacks which lead us to overeat. We then learn that when we are stressed, busy, or anxious, these foods provided a sort of saiety for us. You have to learn to slow down, when we are not mindful of what happens in our body or in our mind ( such as stress), that's when we develop the habits such as binging, emotional eating, or undereating.

Disordered Eating Tip # 1:

When you are struggling to slow down and you start to see food as your comfort. A simple thing to do, that does require discipline and being present is to ask yourself " am I eating because I am hungry or stressed?", likewise, " Am I going to regret skipping this meal or not eating to do this task? What will the impact be on me in a few hours?

Make sure that you are scheduling regular meals and snacks throughout the day that provide balanced nutrition, focusing on complex carbohydrates, lean proteins, and plenty of fruits & vegetables.

Another thing to be aware of is that when we are trying to reach for the stars, we need breaks. Think about if you saw your best friend running ragged. Would you tell them to push through, or slow down? Why not hold yourself to those same standards? Are your prioritizing 7-9 hours of sleep? Are you eating balanced meals that will keep you energized? Have you scheduled breaks so you can eat or walk outside for a moment? Or are you moving from one task to the other because it's much easier to keep moving on and on when you have the external motivation of your surroundings? If we don't work on setting some internal boundaries for ourselves and begin taking breaks, eating right, sleeping, and assessing our needs. Burnout is not far out.

Disordered Eating Tip # 2

If you are worried about time, try to set aside at least 30 minutes a day to take for yourself
Pack healthy snacks that are easy and accessible
Carry a water bottle with you
Turn off electronics before bed
Get an accountability buddy to help you stay on task
Take note of when your zest for your work and passions begin to fade

Listen to your body

Lastly, listen to your body. If you are tired rest! If you are hungry eat. If you're thirsty drink. Don't punish yourself because deadlines are close or because you're trying to diet. You desire these basic tenets to live, breathe, and survive. You don't need to punish yourself and you are not less deserving even if you don't fully meet your own standards.

Disordered Eating Tip # 3

One last thing to take note of. We cannot just keep pushing through. Why? Because our body needs rest. If you notice that in your attempt to do it all you are taking much longer, or that you are getting brain fog. That is a massive sign from yourself that you need to stop and take a real break. We have not been created to run ourselves ragged. So don't give into the noise of hustle culture, compare yourself to others, or feel like you are always behind.

Words to the Wise:

You can't pour from an empty cup. Take the time to take care of yourself and make sure that your cup is always full. You don't need to skip meals, sleep less, or push yourself beyond what you are capable of doing in order to be successful. Find balance within yourself and remember that you are enough as you are! You can be a high achiever without the burden, shame, or stress of disordered eating and body image issues. You are enough!

Looking for additional support with body image and disordered eating?

If you're looking to take your life and career to the next level, then my coaching services are perfect for you! With 45-minute calls for disordered eating and body image, assertiveness and boundaries , 15-minute consultations, or even limited-time 20-minute mini-sessions, I'm here to help you gain clarity, find direction and make real progress on your goals. Plus, through additional blogs with helpful resources targeted towards BIPOC women, professionals dealing with disordered eating, and assistance with assertiveness and boundaries, I'm here to help you discover your fullest potential. Now is the time for you to take charge of your life--be brave, be bold, and be proactive! Invest in yourself today and see how far you can go! Take the first step towards a brighter future and contact me for your free consultation. Together, we can make the most of this journey!

Tips for Women Who Want to Achieve More Without Disordered Eating