Over the years I have used a variety of therapeutic tools. Meditation has helped create space for thoughts to feel less urgent and intrusive. Journaling and art has always been cathartic, allowing me to step back and process my emotions and experiences in a more objective and compassionate way.
4. Do something that you enjoy.
We often use food as a source of pleasure, especially when we’ve limited our dietary intake, says Melissa I. Klein, Ph.D., an assistant professor of psychology at Weill Cornell Medical College who specializes in eating disorders. , against SELF. There is nothing inherently wrong with recreational eating or occasional eating as a boost. In fact, joy, joyful connection, and other positive emotions can be central to forming a healthy relationship with food. However, if you think that eating for pleasure is one of the reasons why you can’t control eating, it can be helpful to develop alternative sources of pleasure and find ways to respond to emotions such as boredom or frustration.
Taking part in an alternative activity can divert your attention from food, says Dr. Klein. It can be helpful to have deliberate distractions to interrupt and relieve overwhelming thoughts and emotions.
These could be activities such as playing an instrument, taking a bath, or making art. Ultimately, you might be able to turn to these types of activities for comfort or pleasure at times when you would feel like you were out of control, while instead looking for food for those feelings.
5. Seek expert help.
One caveat to keep in mind is that people feel out of control around eating for a wide variety of reasons, which is why a one-size-fits-all approach is unrealistic. With that in mind, it is important, if possible, to consult an expert to determine the underlying causes why you feel out of control. This could be a physical health professional, a mental health professional, or both.
“For someone whose eating is primarily driven by physiology,” says Dr. Tanofsky-Kraff, “suggesting behavioral changes and activities can be not only very frustrating but also stigmatizing, which can further promote uncontrolled eating, mood disorders and physical complaints. related to stress. “
If you really don’t know why you can’t control eating, if it feels more physical than mental, or if it’s a sudden change to you, it can be helpful to see your doctor to rule out physical causes. . For example, conditions such as diabetes (type 1 and type 2) and hyperthyroidism can cause a significant increase in appetite.
Finding a therapist can be intimidating if you don’t know where to start, but there are many resources online to guide you. You can also ask your doctor for a referral to a therapist who specializes in eating-related issues, and they may be able to recommend someone who is covered by the same insurance policy or who knows about financial assistance programs that can provide support. (These tips for finding 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 offer more affordable and flexible online counseling services. A few options include BetterHelp and Talkspace. However, before using an online business, do some research to make sure that the service you want to try carries out its practices ethically and protects your privacy.
6. Talk to someone about how you feel.
While it can no doubt be helpful to seek help from a professional therapist, it may not be an option for everyone. There are several system barriers that prevent people from getting the mental health care they need. Some cannot afford or lack the insurance to pay for therapy, while others struggle to find culturally competent therapists.