Aa
Overwhelmed
What interventions can one try to prevent a binge?
I was told that we tend to over-eat when a need is not being met. Does this require resolution of issues from the oral stage (0-18 months)?
I have put on 20 kg in the past four months. I feel gross, don't like people touching me (which is a problem because I need breast surgery), and are beginning to feel suicidal.
I feel disorganized and overwhelmed and my motivation to exercise and eat healthily is low despite wanting the health benefits of both.
Where is a good place to start?
Also, do I need to resolve the psychological issues before I can achieve and maintain a healthy weight?
J
I was told that we tend to over-eat when a need is not being met. Does this require resolution of issues from the oral stage (0-18 months)?
I have put on 20 kg in the past four months. I feel gross, don't like people touching me (which is a problem because I need breast surgery), and are beginning to feel suicidal.
I feel disorganized and overwhelmed and my motivation to exercise and eat healthily is low despite wanting the health benefits of both.
Where is a good place to start?
Also, do I need to resolve the psychological issues before I can achieve and maintain a healthy weight?
J
MEDICAL PROFESSIONAL
Dear Jaquta,
There are many interventions to prevent a binge. A binge can occur when one feels big emotions or extremely stressed. If the emotions are too overwhelming you can practice distracting by doing a focused activity, compare yourself to someone less fortunate, do something thoughtful for someone else, do opposite the emotion action (if depressed do not stay in bed get out and walk), count objects to decrease emotional pain, and take a cold shower to feel a different sensation. All of these techniques can help your emotions to become more manageable.
Other techniques are breathing in and out counting from 1 to 10. If you lose count, go back to 1. If you get to 10, go back to 1. Repeat. Breathing is a way to connect with the present moment. When we are in the present moment, we cannot be in the past or the future. This is a direct way to decrease depression, anxiety and suffering. Other techniques are exercise, journal feelings and thoughts, call a friend, take a bath, listen to soothing music, draw, etc.
Even if you end up bingeing, the goal is to begin to break the cycle for periods of time. Ultimately, you want to be able to deal with your emotions in an effective way.
It is helpful to work on both your emotional issues as you make healthier food choices, and vice versa. Addressing biological, relational, cultural and psychological underlying issues and expressing feelings/thoughts and effective coping skills are essential parts of maintaining a healthy weight.
Try practicing some of the above techniques to break the cycle. Seek out some support through Overeaters Anonymous, psychotherapy and/or registered dietitian.
For more information on binge eating disorder, visit our website.
Dr. Pitts
Patricia Pitts, PhD
The Bella Vita
Los Angeles, California
There are many interventions to prevent a binge. A binge can occur when one feels big emotions or extremely stressed. If the emotions are too overwhelming you can practice distracting by doing a focused activity, compare yourself to someone less fortunate, do something thoughtful for someone else, do opposite the emotion action (if depressed do not stay in bed get out and walk), count objects to decrease emotional pain, and take a cold shower to feel a different sensation. All of these techniques can help your emotions to become more manageable.
Other techniques are breathing in and out counting from 1 to 10. If you lose count, go back to 1. If you get to 10, go back to 1. Repeat. Breathing is a way to connect with the present moment. When we are in the present moment, we cannot be in the past or the future. This is a direct way to decrease depression, anxiety and suffering. Other techniques are exercise, journal feelings and thoughts, call a friend, take a bath, listen to soothing music, draw, etc.
Even if you end up bingeing, the goal is to begin to break the cycle for periods of time. Ultimately, you want to be able to deal with your emotions in an effective way.
It is helpful to work on both your emotional issues as you make healthier food choices, and vice versa. Addressing biological, relational, cultural and psychological underlying issues and expressing feelings/thoughts and effective coping skills are essential parts of maintaining a healthy weight.
Try practicing some of the above techniques to break the cycle. Seek out some support through Overeaters Anonymous, psychotherapy and/or registered dietitian.
For more information on binge eating disorder, visit our website.
Dr. Pitts
Patricia Pitts, PhD
The Bella Vita
Los Angeles, California
MEDICAL PROFESSIONAL
Dear Jaquta,
Awareness is the key. We cannot change anything we do not know exists. Thank you for the book recommendation. I have not yet read it. However, I have heard favorable reviews. I’m delighted you find it helpful.
If emotions are too big, dialectical behavior therapy offers a list of coping skills called distract with the acronym accepts. While being mindful, you go through a series of coping skills until you feel your emotions manageable. A helpful website outlining these tools along with a comprehensive program to live life effectively is www.dbtselfhelp.com. The tools offered are helpful for anyone and everyone. They are also helpful for those who have a fragmented sense of self.
Good luck! Stay persevering. Things will change.
With Joy,
Dr. Patricia Pitts
The Bella Vita
Los Angeles, CA
Awareness is the key. We cannot change anything we do not know exists. Thank you for the book recommendation. I have not yet read it. However, I have heard favorable reviews. I’m delighted you find it helpful.
If emotions are too big, dialectical behavior therapy offers a list of coping skills called distract with the acronym accepts. While being mindful, you go through a series of coping skills until you feel your emotions manageable. A helpful website outlining these tools along with a comprehensive program to live life effectively is www.dbtselfhelp.com. The tools offered are helpful for anyone and everyone. They are also helpful for those who have a fragmented sense of self.
Good luck! Stay persevering. Things will change.
With Joy,
Dr. Patricia Pitts
The Bella Vita
Los Angeles, CA
Dear Dr Pitts,
Thanks very much for your feedback.
I'm sure my binges are a result of intense emotions and extreme stress.
Awareness almost seems the key to preventing binges by identifying and managing the emotions. Or implementing a strategy to better manage emotions.
I like the breathing exercise -it feels quite grounding. It also feels like it has a meditative quality to it.
There is a book I like about being in the present. It is called, The Precious Present, by Spenser Johnson MD.
What if emotions are too big to concentrate on exercising, journaling, etc?
Do we come back to the breathing and then try and break the other activities down?
Are there other methods too?
The eating should be replaced by healthier behaviors?? Makes sense.
So as we get better at managing our emotions the binges become less and less.
I have seen several registered dietitians over the years, as well as trying Weight Watchers with limited success. My therapist has also just left to take up another position.
I was told I had a fragmented sense of self and see that this could affect my ability to loss weight and also to maintain a healthy weight.
Everything feels so incredibly frustrating.
I am going to try and utilize some of the techniques you have mentioned and see how that goes.
They all act as a container, don't they?
Thank you for your post. It has really helped put things in perspective for me.
J
Thanks very much for your feedback.
I'm sure my binges are a result of intense emotions and extreme stress.
Awareness almost seems the key to preventing binges by identifying and managing the emotions. Or implementing a strategy to better manage emotions.
I like the breathing exercise -it feels quite grounding. It also feels like it has a meditative quality to it.
There is a book I like about being in the present. It is called, The Precious Present, by Spenser Johnson MD.
What if emotions are too big to concentrate on exercising, journaling, etc?
Do we come back to the breathing and then try and break the other activities down?
Are there other methods too?
The eating should be replaced by healthier behaviors?? Makes sense.
So as we get better at managing our emotions the binges become less and less.
I have seen several registered dietitians over the years, as well as trying Weight Watchers with limited success. My therapist has also just left to take up another position.
I was told I had a fragmented sense of self and see that this could affect my ability to loss weight and also to maintain a healthy weight.
Everything feels so incredibly frustrating.
I am going to try and utilize some of the techniques you have mentioned and see how that goes.
They all act as a container, don't they?
Thank you for your post. It has really helped put things in perspective for me.
J
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