How to Break Free From Compulsive Eating
Compulsive eating is a psychological condition that has deep-seated causes such as sexual or physical abuse, poor coping mechanisms and physical or emotional trauma. There are physical and psychological signs of this condition. Compulsive over eaters feel out of control, depressed, full of anxiety, lack confidence and they may have significant weight gain, sleep disturbances, elevated cholesterol, heart issues, orthopedic issues and more. Complications from this condition can be deadly. Treating compulsive eating is a multipronged approach that takes time and patience.
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Instructions
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Examine the Causes and Effects of Compulsive Eating
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Make a list of how your eating habits are causing problems for you. Perhaps you have withdrawn from friends and family Maybe you are spending too much money on food. Creating a list will make it clear just what compulsive eating is doing to your life. Recognizing problems associated with your eating is an important part of treatment.
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Keep a journal. Write down when you eat compulsively. Perhaps you overeat in specific situation like social events. Also, jot down your emotions before during and after compulsive eating. You may be angry or depressed when you reach for food. Then afterward, you may feel guilt or shame. If you keep track of your compulsive eating episodes and the emotions involved, you can get a better idea of why the eating is happening. You can recognize patterns.
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Talk to a confidante. Find someone you can trust to talk to about your eating. This person may be a friend or family member. You can also find a mental health professional for one-on-one counseling or who leads support groups for compulsive eating. It is important to share what is going on with your eating with someone who will listen without judgment.
Learn about Healthy Eating
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Do not try to diet. Dieting may actually bring on cycles of binge eating and then food restriction, according to Central Region Eating Disorders Services. This organization suggests that you must believe in yourself and give up on "dieting" instead of the other way around.
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Study healthy eating. Learn how eating a certain way can improve physical and psychological health. You may research healthy recipes, take a cooking class or read appropriate books. Make it a goal to find out everything you can about eating for health.
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Eat when you are hungry. Notice what sensations you have when you physically need to eat. Pay attention to when you eat because you are hungry, and reward yourself for doing so with nonfood related rewards. You could go for a walk, visit a friend, read a book or acknowledge and compliment your behavior.
Take Care of Your Body
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Move your body. Do some exercise that feels good for your body and can make it stronger and healthier, recommends helpguide.org. Those who compulsively eat may not have a good self image or appreciate what their bodies do for them. Perhaps you can take a dance class or try Yoga. Stretch or try a simple exercise like walking.
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Treat your body well. Get massages or pedicures on a regular basis. Take bubble baths or exfoliate your skin in the shower. The more you treat your physical being well, the more you might like it and want to continue to make it healthy.
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Get a physical exam. Compulsive eating will wreak havoc on your body eventually. Go to a medical professional and get examined to be sure that you do not have any complications such as sleep apnea or gall bladder disease.
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Tips & Warnings
If you feel that your eating is completely out of control, there are eating disorder treatment centers that you can go to for around-the-clock help.
It is common to do well with eating for a certain period of time and then fall back into old bad habits. Know it is a process that takes time.
References
Resources
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