Over the years I have used various therapeutic tools. Meditation has helped create space for thoughts to feel less urgent and intrusive. Journalism and art have been constantly cathartic, which has allowed me to step back and process my emotions and experiences in a more objective and compassionate way.
4. Do something you find enjoyable.
We often turn to food as a source of pleasure, especially if we have restricted dietary intake, Melissa I. Klein, Ph.D., assistant professor of psychology at Weill Cornell Medical College specializing in eating disorders, tells SELF. . There is nothing inherently wrong with eating recreationally or occasionally using food as a pickup. In fact, joy, joyful connection, and other positive emotions can be a central part of forming a healthy relationship with food. However, if you believe 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.
Participating in an alternative activity can shift the focus away from food, says Dr. Klein. It can be helpful to have some intentional distractions 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 may be able to resort to these types of activities for comfort or pleasure at times when you have felt out of control while looking for food for those sensations.
5. Seek expert help.
One caveat to keep in mind is that people feel out of control around food for a wide range of reasons, so a one-size-fits-all approach is unrealistic. With this in mind, it is important to consult with an expert, if possible, to determine the underlying causes Because you feel out of control. It could be a physical health expert, a mental health expert, or both.
“For someone who eats primarily for physiology,” says Dr. Tanofsky-Kraff, “suggesting that behavioral changes and activities can be not only frustrating but stigmatizing, which can further favor out-of-control eating, mood disorders and health problems associated with stress ”.
If you really don’t know why you feel out of control around food, if it feels more physical than mental, or if it’s 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 cause significant increases in appetite.
Finding a therapist can be intimidating if you don’t know where to start, but there are many resources online to offer guidance. You can also ask your doctor for a referral to a therapist who specializes in food-related issues, who may recommend someone who is covered by the same insurance or knows the financial assistance programs that can provide assistance. (These tips on finding the best therapist can also help.)
Due to the COVID-19 crisis, there is also an influx of therapy platforms that can offer more affordable and flexible online counseling services. Some options include BetterHelp and Talkspace. Before using an online business, however, research to make sure that the service you want to test performs its practices ethically and that it protects your privacy.
6. Talk to someone about how you feel.
While seeking the services of a professional therapist may be helpful, it may certainly not be an option for everyone. There are several 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 therapists with cultural competencies.