#advice777

This is what helps me after the worst moment is over, so about 30 mins after the "big explosion". Hope this helps someone else, too <𝟑

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⋮ changing into my most comfortable clothes → not feeling restricted in a tactile way

⋮ being alone / in silence or even darkness

⋮ being in my room / a low-sensory safe space

⋮ playing a comfort, relaxing video game e. g. minecraft

⋮ eating safe food and nothing new or experimental

⋮ telling family members I need space (optionally per text)

⋮ listening to calming music

⋮ lying in bed, hugging a stuffed animal

⋮ weighted blanket !!

⋮ properly re-hydrate

⋮ acknowledge the energy that I lost → not be demanding to myself

⋮ accept that it happened

⋮ analyse the situation and how to act next time if I feel better

⋮ sensory toys like a spiky ball

⋮ concerning myself with a special interest (video, book, podcast, pictures, wikipedia...)

⋮ sleep / rest

⋮ avoid talking / social interaction

⋮ validate my feelings

⋮ give myself the time I need even if it means delaying tasks → burning out will trigger the next overwhelming situation!

⋮ looking up (with my head) and breathing deeply

⋮ ask for help if I need it (e. g. with getting a glass of water)

⋮ watch videos / content about autism or autistic meltdowns → less feeling alone

⋮ lastly: DON'T BEAT YOURSELF UP! You didn't choose to have a disability

I found some good harm reduction posts about bulimia on tumblr but wanted to add an after-care list for those who need it. This list mostly applies to those who purge by self-induced vomiting, but I want to emphasise that every form of an ED is valid. I don't condemn purging, but I would never promote it in any way because there is no "safe" amount of purging!

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⋮ be kind and gentle to yourself; slip-ups happen, try to accept it and move on

⋮ maybe my most important advice: Rinse your mouth with one tsp baking soda dissolved in a glass of water. It neutralises the acid and decreases your chance of teeth damage!

⋮ rehydrate by drinking water but don't chug it down. I advise to take electrolytes to prevent electrolyte imbalances (You don't want your heart to suddenly stop beating, right?)

⋮ if possible, eat a little snack (purging is stressful for your body and food is fuel, not an enemy. Although, if it massively triggers you to b/p again, I'd say to not go near food for a while)

⋮ even though I said eat a snack, don't eat something very sugary or acidic the next 60 mins

⋮ Leave the bathroom/kitchen/place you just binged or purged in as soon as possible

⋮ NEVER brush your teeth immediately after! Wait at least 30 mins, however 60 mins are better to be sure. You would brush your stomach acid even deeper into your precious teeth. They don't grow back.

⋮ If you ruptured your esophagus, puked blood, feel dizzy and faint or that anything is off, don't hesitate to call for an ambulance! Your life is important and calling the ambulance (even if it turns out you didn't have to call them is) better than regretting to not have called them sooner or dying.

⋮ check for signs of internal bleeding. I like this website for advice on what to do if you puked blood.

⋮ If your face has swelled the next day, don't freak out, use a cooling pack. It's your overwhelmed lymph system and it will probably get back to normal if you don't purge again

⋮ Lie down on your left (for acid reflux prevention), e.g. on your bed or sit in a relaxed position

⋮ use skills for distraction or emotional regulation (whatever you need right now, like reading/drawing/throwing a ball/ snapping a rubber band on your wrist/using a sensory toy...) or write a skill list if you don't have already

⋮ Talk to somebody you trust, seek comfort

⋮ if the episode was very intense, avoid spicy or hard to digest food in the following days

⋮ Clean yourself and the environment up if your body is strong enough yet. If you need time, give yourself time.

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I have an advice! Separate yourself from your disorder / dysfunctional coping mechanism / urge to sh or engage in addiction. Write a dialogue between this "evil person" and the "healthy part" that wants to get better.

How would the evil voice try to manipulate you, what would it feign?

What would the healthy voice answer? How would it argue back?

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I managed to train 1 hour even while being in a feeling of autistic burnout!