Over the years I have used a variety of therapeutic tools. Meditation has helped to create space to make thoughts feel less urgent and intrusive. Journal and art have been constantly cathartic, allowing me to step back and process my emotions and experiences in a more objective and compassionate way.
4. Do something you like.
We often turn to food as a source of pleasure, especially if we have restricted our food intake, says Melissa I. Klein, PhD, assistant professor of psychology at Weill Cornell Medical College, who specializes in eating disorders, says SELF. There is nothing wrong with recreational food or the occasional use of food as a lift. In fact, joy, cheerful connection, and other positive emotions can be a central part of building a healthy relationship with food. However, if you think that eating for pleasure is one of the reasons you feel out of control around food, it may be helpful to develop alternative sources of pleasure and ways to respond to emotions such as boredom or frustration.
Engaging in an alternative activity can distract you from food, says Dr. Klein. It can be helpful to have a few deliberate distractions up your sleeve to interrupt and ease overwhelming thoughts and emotions.
These can be activities such as playing an instrument, taking a bath or creating art. Finally, you could turn to these types of activities for comfort or pleasure when you felt under control while looking for food for those feelings instead.
5. Seek the help of an expert.
One caveat that needs to be considered is that people feel out of control around food for a wide range of reasons, which is why a one-size-fits-all approach is unrealistic. In view of this, it is important to consult an expert, if possible, to determine the underlying causes. Why you feel out of control. It could be a physical health expert, a mental health expert or both.
“For someone whose diet is primarily driven by physiology,” says Dr. Tanofsky-Kraff, “suggesting changes in behavior and activities can be not only extremely frustrating, but also stigmatizing, which can further promote uncontrolled eating.” mood disorders and physical health problems associated with stress. ”
If you really do not know why you feel out of control around food, if it feels more physical than mental, or if it is a sudden change for you, it may be helpful to consult your primary care physician to rule out the causes. physical. . For example, conditions such as diabetes (type 1 and type 2) and hyperthyroidism can lead to significant increases in appetite.
Finding a therapist can be intimidating if you don’t know where to start, but there are plenty of online resources to provide guidance. You can also ask your doctor for a referral to a therapist who specializes in nutrition issues and may recommend someone who is covered by the same insurance or who knows about financial assistance programs that can provide assistance. (These tips on how to find the best therapist for you can also help.)
Due to the COVID-19 crisis, there is also an influx of therapy platforms that can provide more accessible and flexible online counseling services. Several options include BetterHelp and Talkspace. However, before using an online company, do some research to make sure that the service you want to try has practices ethically and will protect your privacy.
6. Talk to someone about how you feel.
While seeking the services of a professional therapist can undoubtedly be helpful, it 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 the therapy or do not have the insurance to pay for it, while others may have trouble finding culturally competent therapists.