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The COVID-19 pandemic has beena uniquely vulnerable timefor many people struggling with eating difficulties.
Sarah Alice Rabbit/Adobe Stock
Because there are such varied causes, theres also not one singular way to help thwart that out-of-control feeling.
As someone whostarted recovering from bulimiaseven years ago, I can tell you that multiple strategies are often necessary.
Do your best to eat regularly.
Skipping mealsor restricting food can be a reason some people tend to feel a loss of control around food.
When we aren’t eating enough or we avoid certain foods, we begin to feel deprived.
In response to this, our bodies seek out food, especially ones that we told ourselves were off-limits.
So Dr. Makhzoumi recommends trying to eat regularly.
For some people that could look like three meals a day plus a snack when youre hungry.
As I moved through the earlier part of my recovery journey, I gradually moved to an intuitive-eating framework.
Challenge and rephrase negative food talk.
Reframing unhelpful thoughts and beliefs is a crucial step toward food freedom.
As a result, many people find themselves vacillating between eating to the point of discomfort and restricting.
In turn, mealtimes are no longer the emotional battlefield they once were.
Address your emotions directly.
Many of us have learned to use eating as a way to manage our feelings.
But there are things you might do on your own too.
Do something you find pleasurable.
Theres nothing inherently wrong with eating recreationally or occasionally using food as a pick-me-up.
Engaging in an alternate activity can shift your focus away from food, says Dr. Klein.
These can be activities such as playing an instrument,taking a bath, or creating art.
Seek out expert help.
That could be a physical health expert, a mental health expert, or both.
(Thesetips on how to find the best therapist for youcan also help too.)
A few options includeBetterHelpandTalkspace.
Talk to someone about how youre feeling.
But opening up about our thoughts and emotions can be incredibly nurturing (while yep, also daunting).
Positive social support has been shown to promote eating disorder recovery, says Dr. Tanofsky-Kraff.
These platforms give users the opportunity to be heard, validated, and emotionally supported by one another.
Its important to remember that disordered eating and the thoughts that accompany it are deeply complex.
You may explore different coping strategies before you find one that resonates with you.
Be kind to yourself.
