Over the years, I have used a variety of therapeutic tools. Meditation has helped create space for thoughts to feel less urgent and penetrating. Magazine and art were cathartic throughout, allowing me to step back and process my emotions and experiences in a more objective and compassionate way.
4. Do something you enjoy.
Melissa I. Klein, Ph.D., an assistant professor of psychology at Weill Cornell Medical College who specializes in eating disorders, tells us SELF if we are a source of pleasure. . There is nothing wrong with eating recreationally or sometimes using food as a pick-me-up. In fact, joy, joyful commitment and other positive emotions can form an important part of forming a healthy relationship with food. However, if you think that eating pleasure is one reason why you feel out of control over food, it can be helpful to develop alternative sources of pleasure and ways to respond to emotions such as boredom or frustration.
If you participate in an alternative activity, you can divert your attention from food, says dr. Small. It can be helpful to have intentional distraction up your sleeve to interrupt and relieve overwhelming thoughts and emotions.
These can be activities such as playing an instrument, bathing or creating art. Finally, you can do these things for comfort or pleasure in moments that you would feel out of control while rather wanting to search for these feelings.
5. Seek expert help.
A caveat to keep in mind is that people feel out of control over food for a wide variety of reasons, and therefore a one-time approach is unrealistic. To this end, it is important to consult, if possible, with an expert to determine the underlying causes why you feel out of control. It could be a physical health expert, a mental health expert or both.
“Tanisssky-Kraff,” says behavioral changes and activities can not only be very frustrating, but can also stigmatize, eating out of control, promoting mood disorders and physical behavior. stress-related health problems. ”
If you really do not know why you feel out of control over food, if it feels more physical than mental, or if it is a sudden change for you, it may be helpful to visit your doctor to rule out physical causes. . Conditions such as diabetes (type 1 and type 2) and hyperthyroidism can cause significant increases in appetite, for example.
Finding a therapist can be intimidating if you do not know where to start, but there are many resources online to provide guidance. You can also ask your doctor for a referral to a therapist who specializes in eating-related issues, and they may recommend someone who is covered by the same insurance or has knowledge of financial aid programs that can provide support. (These tips on how to find the best therapist for you can also help.)
As a result of the COVID-19 crisis, there is also an influx of therapy platforms that can provide more affordable and flexible counseling services online. Some options include BetterHelp and Talkspace. Before using an online business, however, you should research to make sure that the service you are trying is working ethically and protecting your privacy.
6. Talk to someone about how you feel.
It may undoubtedly be helpful to seek the services of a professional therapist, but this may not be an option for everyone. There are various systemic barriers that prevent people from receiving the mental health care they need. Some cannot afford therapy or do not have the insurance to pay for it, while others have difficulty finding culturally competent therapists.