Addie | My Last Imaginary Friend

The Descent

I was the child who would swim until my hands were raisins, completely blocking out moms screams to put on sunscreen. I didn’t need sunscreen, I was a mermaid! But then I was also a licensed driver—able to travel the world of my patio on a plasma toy car. Some days I was a witch, a good one, that turned backyard pebbles into princes. My imagination granted me the power to never be lonely. I always had a new friend to make and a new life to live. 

Like most imaginary friends, mine started to die off as I grew up. Slowly but surely reality hit—I’d never be Alex Russo from Wizards of Waverly place. Trading spells for spiraling, I descended into my adolescence; dealing with all the grimy issues most people do. Immature boys, ill fitting bras, and endless hobby rotation! 

But there was still this looming presence around me—I felt it at my first pool party, freshman year lunch, the doctor’s yearly check up. It was fleeting but loud; a voice and a face that so distinctly matched mine. 

By the time junior year of high school rolled around, this “presence” was done looming. She was in the flesh, introducing herself under the pretense of love. And I was so desperate for any type of love, it made us electric together. Just like when I was little, this friend took away the loneliness. She gave me a new world to exist in—one with lots of rules. 

But rules were something I could learn to follow, and the sense of validation that came as I learned was addicting. As we grew closer, everything else seemed to run from me. Their distance only proved her more right: that no one else could exist with us. 

I was so consumed in our world, that I didn’t register anything had changed until one day at work. The cookie store no longer felt like home scrubbing leftover dough off my hands, as if calories could seep into skin.

Descending into anorexia was like the buildup to a roller coaster. It seemed exciting and fun and my adrenaline was rushing as if heaven was near. But then I had that pivotal moment at the top—where you realize it’s way too late to get off. 

I was sent upside down, spiraling and screaming, all the way to high school graduation. It was so fast there was nothing to do but hold on, and holding on so tight, I missed more than I can imagine. No birthday parties, no Sunday mornings, no weekend trips. My bestest friends, my real friends, who loved me from pre-puberty to C cup, back down to A, slipped through my fingers. The sport that fostered me from age four to varsity was just numbers. School wasn’t even something that held my attention. Because eating disorders are selfish. There was no time for anything but her. 

From the outside, I seemed to be excelling. So it is no one’s fault that they complimented me. Unfortunately those compliments came like forest rain, watering her to grow, and me to wither.

Being forced off

The first time I ever defied my friend was an accident. I had been scouring the web for a dietitian who could fix my messed up digestion. Which led me to this white box office with a spotty clean couch, and I was completely unworried—expecting some supplement or to be restricted further. But her questions were harsh and mean. The dietitian tore at the molecules of my skin. Soon, I was shaking in the white box office, sitting on a tear stained couch. “You are sick. Hospitalization, outpatient, therapist, doctor.” 

There were too many people to count, too many real people. 

Life was desolate for a while. 

My dear friend wouldn’t let go. She told me everyone was crazy; my parents, they were trying to poison me, the doctors, they wanted me to be a TV special. She made me sneak and snake around orders. And for a while I obeyed—living comfortably in the state of quasi-recovery. Still undernourished and preoccupied, but “going in the right direction.” I spent most of senior year like this, her as a frenemy more than a friend. Us as two people playing tug or war more than a team. Making up and breaking up, I bounced around the scale of disordered behavior like a trampoline, without ever telling anyone. She still had so much all this power of being the closest person to me. 

Choosing to get off

Towards graduation I could feel my body accepting her more than it did me. And even though I had barley anything left to give, what I did have wanted her gone. So I joined an intensive coaching program. The advertised 8 weeks seemed like way too quick to fix someone that has been broken for years, but the content dissected me. Every thought and action that my friend had said made me different was not only normal, but science. I found solace in others who were in the same place. Others across the country who had the same voice in their heads. Learning my so-called best friend was not only mine finally gave me the fire to stand up to her. 

I went out to eat, I laid in bed all day, I stopped lying and cheating my way through recovery. And it was so damn hard. She stuck to me in a way that made every moment a pinch—her nails clung to my hair as I tried to breathe. Writing, singing, talking, trying, I rustled out the emotion that had been stuck in my body into the world. That started to make me feel lighter, which was weird because that was her job. But really, at my smallest, I carried the most. And as I gained weight back, I started to stand up taller. To be proud of the curves and lumps that were mine. 

Recovery is weird. It is a weird battle between sanity, environment, parents, doctors, bodies, health. There is no guide, and that facet of independence is terrifying. As cliche as it sounds, recovery is not linear. Mine still isn’t. I can hear her voice sometimes, when I’m drifting off to sleep, or eating food at 1am. It’s hard to know if there will ever be a time completely free of her grasp. We have a in-sickness and in-health type of bond. 

My eating disorder was not the need to be skinny, it was the need to escape.

I always liked roller coasters

Once I was more stable physically, I still felt emotionally broken. Because how could I have done that to myself? I was supposed to be heading into college, into my adult life, but didn’t even trust the very legs that carried me. I was supposed to decide a career and place to live, but couldn’t decide on breakfast. It was a pathetic way to feel and no one seemed to understand I was aware of that. No one ever would, expect her, or me, or it. Whatever my eating disorder was. 

I called her in for a chat—a civilized settlement of assets you could say. At first all I wanted to do was beat her to a pulp, but when I really looked, she didn’t seem so scary anymore. She looked scared. She was made of me after getting rejected by my 7th grade crush, me when I wasn’t tall enough for volleyball, me when I said no. 

My eating disorder was not the need to be skinny, it was the need to escape. And while I ran and dieted and researched, my brutal friend, she was the one who felt all the pain I was running from. She was only trying to protect the little girl inside me who felt so alone and afraid. The little girl who watched Barbie and desperately wanted to fit in Brandy Melville. And how could I be mad at that? 

Deciding not to hate this part of me, but to show her love instead, brought some peace. Instead of trying to kill off her demands of perfection and control, I gave her what she wanted from the start, which was a safe place to live. My therapist calls it a container—she seems to like it there. This part of me just wanted to be acknowledged. Because when things are ignored they only get loud to be heard.

I was raised to be a strong woman and that internalized that as needing to be independent—to deal with problems and emotions alone. I had strength confused with this false pride. 

The truth is that I need people. I need my best friend’s maniacal laugh and my mom’s cooking. I need my therapist to roll her eyes when I say nothing is wrong. I need people and love and time and mistakes. 

My eating disorder has gone from a presence to my best friend to a ghost. She is something that flies above me sometimes, watching the twists and turns of my life. But I am ok with that, because now she is just along for the ride. 

My last imaginary friend.

Yoga

  • Reconnect with one’s body
    • Promotes mind-body connection, awareness of self, and acceptance.
  • Stress and anxiety reduction
    • Yoga activates the parasympathetic nervous system, counteracting our body’s stress responses.
    • Deep, slow breathing can reduce cortisol  levels (stress hormone) and help calm our minds.
  • Intentional movement
    • Yoga provides a space to mindfully enjoy movement and explore a healthy form of exercise.
  • Long term healing
    • Provides a practice to safely and sustainably lean into.
  • A space for community and support
    • Oftentimes, yoga is done in a group setting, which can increase feelings of connection and lower feelings of loneliness.

After the completion of 7–12 yoga classes, a statistically significant decrease in anxiety, depression, and body image disturbance was seen (Hall et al., 2016).

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Some classes are targeted for rigorous exercise, such as “heated flow” or “power flow.” Please be mindful with what you practice, and look for “slow flow,” “yin,” “vinyasa,” and “restorative” yoga in non-heated rooms.

Music

  • Music can have a powerful effect on people’s mood

    • listening to uplifting or calming songs can help reduce stress and anxious feelings.
  • Music stimulates the limbic system, the part of our brain responsible for processing emotions
    • music triggers the release of serotonin and dopamine, which are associated with reducing feelings of anxiety, depression, and stress (which are often associated with eating disorders)
  • Slow tempo music has been shown to decrease cortisol, our stress hormone, as well as lower blood pressure and reduce heart rate.
  • Music increases the brains neuroplasticity, enhancing brain functions like mood regulation, decision making, and memory.

A study done by Mindlab International revealed that the song “Weightless” by Marconi Union resulted in a 65% reduction in participants’ overall anxiety (Dr. David Lewis-Hodgson).

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  • Ludovico Einaudi
  • Claude Debussy
  • Johann Sebastian Bach
  • José González
  • Laraaji
  • Bill Evans
  • Vance Joy
  • The Paper Kites
  • Moby
  • Tycho

Aromatherapy

  • Aromatherapy can be a helpful, low- cost (or free) tool for people managing eating disorders.
  • Aromatherapy involves using essential oils to help manage emotions and restore balance.
  • Scents can help ground people, encouraging mindfulness about physical and emotional sensations.
  • Can promote a tranquil environment and give a sense (& scent) of peace.
    • creates an atmosphere for individuals to feel safe in processing emotions

Lavender has been shown to reduce anxiety levels. It is seen as a “anxiolytic” solution to providing a coping method for those with anxiety disorders (Yoo & Park, 2023).

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  • Lavender: calm, sleep, relax
  • Chamomile: calm
  • Rose: anxiety reduction
  • Lemon: energy, nausea reduction, concentration
  • Orange: brighten, uplift
  • Jasmine: anxiety reduce, sleep
  • Peppermint: alertness
  • Ylang ylang: calming, stress and anxiety reduction
  • Rosemary: focus

Art

  • Art can help provide a safe space for communication.
  • It can promote a sense of relaxation, and become a calming, meditative like experience (especially in “flow state”).
  • Gives an outlet and coping mechanism for managing difficult emotions.
  • Helps develop healthy habits and routines for self-management.
  • Increases an individuals sense of awareness and understanding of their emotions and thoughts.

Art can boost cognitive function, emotional resilience and self-confidence. It has also been shown to reduce stress and aid in conflict resolution (Hudson University, 2024).

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  • Coloring books
  • Digital coloring or drawing
  • Collaging
  • Sketchbook/journaling/ diary
  • Painting
  • Water coloring
  • Air dry clay (model magic) or traditional clay (ceramics)
  • Photography (use your phone!)
  • So much more!

Creative Journaling & Writing

  • Journaling allows space for self reflection, and emotional release.
  • Free writing can help you connect to your inner voice without judgment.
    • This can look like a steam on consciousness, a short story, or even poetry.
  • Both of these can give you space to problem solve, and look at a situation from a new angle.
  • Try out a prompt, or guided writing exercise if free writing isn’t your thing.
    • Examples & resources below!

Positive writing has been shown to promote positive emotions, as well as positive cognitive mechanisms in the general population (Lai et al., 2023).

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  • What are three things I’m grateful for today?
  • Write a letter to your future self. What do you want to tell them?
  • Write about a positive affirmation you want to start telling yourself.
  • How do you like to relax? Write about your favorite way to unwind.
  • What does “peace” look like to you? How can you bring more of it into your life?
  • What is something that always makes you laugh or brings you joy?

Self-Care / Self-Talk

Positive Self Talk

  • Positive affirmations are short, encouraging statements that can help build our self-esteem and challenge negative thoughts.
  • Repeating these statements daily can help foster a more loving relationship with yourself over time.
    • “Mirror-work” is when you look into the mirror and say kind, positive affirmations to yourself. It might feel awkward at first.
    • Try statements such as “I am enough,” “I am deserving of all the good things life has to offer,” or “I am strong, capable, and confident in everything I do.”
  • This can help build mental resilience, making it easier to cope with challenges and setbacks.
  • They can elevate your mood and promote a more optimistic view of life.
  • They help build confidence and self-worth by focusing on your strengths and capabilities.

Self Care

  • Self-care directly impacts emotional, psychological, and physical well-being.
  • Engaging in regular self care practices helps maintain balance and resilience, ensuring we can cope with life’s challenges.
  • Regular self-care allows the body and mind to recover, recharge, and maintain a sense of calm.
  • Taking care of yourself helps prevent burnout by ensuring you have the energy and mental capacity to meet the demands of life.
    • Without regular self care, you may become overwhelmed, leading to fatigue, frustration, and decreased productivity.
  • Giving yourself mental space helps clear your mind, improving focus, decision-making, and problem-solving.
  • Allows you to engage in activities that bring you joy, pleasure, and fulfillment. These experiences elevate mood and provide moments of peace and happiness.

Positive Self Talk

Affirming personal values has been linked to boosting ones happiness and meaning in life (Nelson et al., 2014). MRI’s show that self- affirmations affect brain activity! (Cascio et al., 2015).

Self Care

“Engaging in a self- care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer” (Glowiak, 2024).

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POSITIVE SELF TALK

 

SELF CARE

  • Up to personal preference, ideas listed in the guide
  • Sleep: Make sure you get enough hours in
  • Making time for hobbies: painting, gardening, etc.
  • Doing chores: cleaning dishes, doing laundry, cleaning space, decluttering
  • Spending time outdoors: taking nature walks, sitting in a park
  • Being with people you love: friends, family, partners
  • Reading or learning: something of interest, and limiting technology/screen time
  • Personal care: shower, bath, deep breathing, meditation, massaging
  • Treating yourself: occasionally indulging yourself with something you love (ex: buying a new book, or a coffee from your favorite shop)
  • Mental care: attending peer support groups (for free with ANAD!), going to therapy (we can help connect you with someone)