By Michelle Payton

Navigating the world of food and body image can be incredibly challenging. You’re not alone: recent statistics reveal that approximately 9% of the global population will experience an eating disorder at some point in their lives. In the U.S. alone, around 30 million people are affected by an eating disorder, and many more struggle with disordered eating behaviors that don’t quite meet the clinical criteria for a full-blown eating disorder. Understanding these distinctions is crucial for seeking the right kind of support. This blog explores the main eating disorders, the concept of disordered eating, and provides practical techniques to manage these challenges, drawing from the expertise of a licensed therapist specializing in this area.

Understanding Eating Disorders

Anorexia Nervosa

Have you ever noticed how social media often glorifies unrealistic body standards? If you’re struggling with anorexia, you might feel a profound fear of weight gain and a distorted view of your body. You may see yourself as overweight even when you’re dangerously underweight. This disorder isn’t just about wanting to be thin—it can lead to severe health complications if left untreated.

Binge Eating Disorder

Do you ever find yourself eating large amounts of food quickly, feeling out of control, and then overwhelmed with guilt or shame? Binge Eating Disorder (BED) involves just that. Unlike Bulimia, BED doesn’t involve purging, but it can still lead to significant health issues like obesity and diabetes. It’s a problem that’s often underestimated and misunderstood, even though it’s a real struggle for many people.

Bulimia Nervosa

Bulimia involves cycles of binge eating followed by compensatory behaviors like vomiting or excessive exercise. The shame and secrecy surrounding Bulimia can be exacerbated by pop culture’s portrayal of extreme diets and “quick fixes,” which can normalize unhealthy behaviors. Like Anorexia, Bulimia can result in severe health problems, including electrolyte imbalances and gastrointestinal issues.

What is Disordered Eating?

If you’ve been wondering about disordered eating, it covers a range of abnormal eating behaviors that may not fit the full criteria for an eating disorder but still pose significant risks. This includes things like chronic dieting, irregular eating patterns, and an unhealthy obsession with food or body image. Lately, you might have noticed these behaviors influenced by trends and ideals from popular culture. Even if disordered eating doesn’t have the immediate health risks of a full-blown eating disorder, it can still seriously impact your mental and physical health.

Techniques to Cope with Eating Disorders and Disordered Eating

Mindfulness Strategies

Do you ever catch yourself mindlessly eating while scrolling or watching television? Mindfulness can be a powerful tool to help you manage your eating behaviors. It’s about being present in the moment and tuning into your body’s hunger and fullness cues. Try this step-by-step guide to practicing mindful eating with a grape or similar food:

1. Prepare Your Environment: Find a quiet, comfortable spot where you won’t be disturbed. Sit down, relax, and take a few deep breaths.

2. Observe the Grape: Look at the grape’s color, shape, and texture. Notice any imperfections and how light reflects off it.

3. Feel the Grape: Hold the grape and feel its texture and weight. Notice how it responds to gentle pressure.

4. Smell the Grape: Bring the grape to your nose and inhale deeply. Observe its scent and how it affects you.

5. Slowly Place the Grape in Your Mouth: Let the grape rest on your tongue without chewing immediately. Notice the sensations and how your mouth reacts.

6. Mindful Chewing: Chew the grape slowly, focusing on the textures and flavors. Savor the taste and the process of eating.

7. Swallow and Reflect: Observe the sensation of swallowing the grape. Reflect on how this mindful eating experience felt and any new insights you gained.

8. Pause Before Moving On: Before eating more, pause and check in with your body. Are you satisfied, still hungry, or content with the experience? This pause can help you make more intentional choices.

Journaling

Journaling is a powerful tool for exploring your thoughts and feelings about food and body image. Writing before, during, or after meals can help you identify triggers, track patterns, and express emotions. It can provide valuable insights and support your healing journey.

Here are some questions to consider:

1. Am I truly hungry?

2. Why do I want this food right now?

3. Am I hungry enough to eat something healthier, like broccoli?

4. How will I feel after eating this?

5. What might I be avoiding with this food choice?

6. What alternative actions could I take instead?

7. What needs am I not addressing in this moment?

Seeking Professional Help

Recognizing yourself in these descriptions? It’s important to seek help from a mental health professional specializing in eating disorders. Therapy methods such as Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) can be highly effective in treating eating disorders and addressing underlying issues.

Call to Action

If you’re interested in diving deeper into eating disorders and treatment options, check out my recent guest appearance on the podcast “Mr. Therapist and The Counselor.” We discuss eating disorders and EMDR treatment, offering insights into what it’s like to work with me as a therapist. This episode is a valuable resource for anyone struggling with these issues or supporting a loved one.