Category Archives: Eating Disorders

Are you feeding your feelings?

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Emotional OvereatingCompulsive overeating, food addiction, binge eating, yo-yo dieting, disordered eating–what does it all mean.   Finding clarity on what particular food problem you have helps inform what that best way to treat it.  In my last few posts I have highlighted two great groups available in the Austin Area for those who struggle with emotional overeating eating.  Today I am going to clarify what emotional overeating is.

Simply put emotional overeating is habitually eating in response to emotions–all kinds-happy emotions or distressing emotions-when not physically hungry.  Often the assumption about emotional eating is that there is a marked stressful event (trigger) and then the eating occurs.  For example, you get chewed out by your boss and then proceed to eat a bowl of candy to deal with feelings of shame, frustration and anger.  Often emotional overeating is more subtle, occurring more covertly.   And more often then not, there isn’t a clear trigger.  Emotional overeating could look like when you are at work or studying and you find yourself snacking, though you are not hungry.   Feelings associated with this situation could be boredom, frustration or fatigue.  Evening time is common time when emotional eating can occur-fatigue or worry may be festering at this time (Perhaps feeling stressed by the incident with the boss that happened earlier in the day.).

The defining elements of emotional eating is habitually eating when not physically hungry in the presence of aroused emotions.  Part of normal eating is eating when not hungry, but  it crosses over into emotional overeating when it is the rule not the exception.  Emotional eating is not a diagnosis per se, but can be a component of an eating disorder such as binge eating disorder or bulimia nervosa, etc.  One doesn’t have to have an eating disorder to emotional overeat. But, emotional overeating can lead to feelings of helplessness, failure, shame, etc.  Emotional overeating can lead to preoccupation with weight/shape and food.  Emotional overeating can lead to unwanted weight gain, but not in all cases.

If you think you may struggle with emotional eating self-help books, groups and/or counseling can be helpful.

 

 

 

Weight Stigma Awareness Week

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BEDAIt is coming September 22-26th, 2014…Weight Stigma Awareness week sponsored by The Binge Eating Disorder Association!  According to the on-line Merriam-Webster dictionary stigma is defined as “a set of negative and often unfair beliefs that a society or group of people have about something”.

Weight stigma is wide spread through our culture.  It shows up as bullying, verbal assaults and exclusion to name a few.  Weight prejeduce can arise in areas such as employment/occupation, education and health/mental health care.

Weight stigma often is internalized by individuals which can lead to shame, hopelessness, isolation, etc.   Studies suggest that weight bias may actually INCREASE the likelihood of obesity, binge eating and staying obese.   According to the Rudd Center for Food Policy and Obesity, family members are one of the biggest sources of weight bias.  In one study of over 2400 overweight and obese women, 62% of the study participants reported that on multiple occasions they had been stigmatized by their families because of their body weight.

Ways to Reduce Weight Stigma

1.  Get educated on the complexities and causes of obesity.  It is not as easy as calories in and calories out.

2.  Understand that improving ones health can include a multitude of things, such as eating a nutrient dense foods and exercising, not just being thin.

3.  Challenge bias attitudes.  Speak-up.  Don’t just let gossip or criticism about someone’s body weight go unchallenged.

4.  Treat people of all sizes with fairness.

5.  Support media sources such as magazines, TV programs, blogs, etc. that focus on size acceptance vs. fat bashing.

6.  Take stock in your attitude about your own body.

7.  If you are a parent and you think your child may be experiencing weight bias go to the Rudd Center for Food Policy and Obesity.  They have lots of good information about how to talk with your child about it.

The Binge Eating Disorder Association (BEDA) has lots of great on-line event during Weight Stigma Awareness week including featured bloggers, social media events and tool kits.  To learn more click here.

Emotional Eating Group starting in September

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Emotional Eating

In my last post I shared  information about a free emotional eating support group.   Today I am sharing another great resource  for those who struggle with emotional overeating the Overcoming Mind Hunger group.

As you can guess by the title one of the main focuses of this group is to teach participates to eat in response to biological hunger (AKA stomach hunger) rather than eating in response to emotions (AKA mind hunger).

Here is a quick blurb about the group:
This 15-week group is for those who are new to the idea of changing relationship with food. Each class is custom designed to develop personal awareness as well as genuine understanding of why we eat for reasons other than true physical hunger. Classes include hands-on eating experiences, grocery store trips and mindfulness exercises.
To learn more go to:  www.mindhunger.com

Free Emotional Eating Group

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Emotional eating

I know groups can be intimidating for lots of folks, but I think they can be very powerful too for change.

Groups can reduce feelings of shame, a common feeling people have with eating issues  Secrecy and avoidance breeds shame so talking about eating issues in a safe and confidential environment can be very therapeutic.  Groups can help to normalize problems, in other words, hearing from other folks that they have challenges too offers relief.  Synergy of a group is a  powerful tool-makes for good problem solving.

I often recommend support or therapy groups as an adjunct to individual treatment to my clients.  In outpatient and inpatient treatment centers group treatment is the standard.

This recently came to my attention and I wanted to pass it along…It looks like a great resource.

Emotional Eating Support Group

Do you find yourself turning to food to deal with difficult situations? Often people eat for reasons besides hunger, such as loneliness, boredom, anger, anxiety or depression. There may be occasions when people eat more than they plan to eat, and feel regret or guilt afterwards. Jewish Family Service offers a supportive, weekly group to help you identify triggers for emotional eating and increase your confidence to make changes. If you are interested in participating or want to find out more please click here.  

 

 

Mindfulness in Eating Disorder Recovery

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mindfulness and eating disorders

When people hear the word mindfulness often what comes to mind is a person sitting cross-legged, with a far out look on their face repeating mantras with incense burning.  Some people may practice mindfulness in this way, but I think for most of us it can be a lot simpler than that.

In my last blog post A Case for Canning Your Diet I shared results of a recent study that showed that a non-dieting approach to eating and mindful eating can help reduce the symptoms of an eating disorder.  I discussed the non-dieting approach in A Case for Canning Your Diet and in this post I am going to discuss the second component of the study intervention–mindfulness.

What is mindfulness?  Mindfulness in it’s simplest form it is focusing attention on one thing.  Words that my be used as synonym for mindfulness include purposeful awareness, focus, concentration, sustained attention, presence, staying in the moment, observation and neutral observer. *

Why practice mindfulness? It increases the probability of new behaviors by creating and stabilizing new brain circuits.  Mindfulness can change your brain.  It helps us get freed from reactivity, habitual thoughts and negative habits.

How does mindfulness help with eating problems and/or eating disorders?

  • It reduces anxiety and stress (Often a trigger for overeating or disordered eating behaviors).
  • Mindfulness can improve mood (Again often a trigger.).
  • Allows for pause.  Helps to reduce impulsivity, often this can help us make a different and/or more positive choice.

Tips to practice mindful eating:

  • Eat distraction free as possible.  Often we are multitasking when we eat-on our devices, watching TV, driving, working or studying.
  • Before eating notice the colors, shapes, smells, etc. of the food on your plate.
  • Slow down when eating.  Chew your food several times.  Put your fork down on the plate between bites.
  • Notice how the food tastes in your mouth.  Ask yourself what you like about your meal and what you don’t like about your meal.
  • Every so often stop eating and take a few breaths and notice what is around you.

There is no wrong or right way to practice mindful eating and it is normal to get distracted or lost in your thoughts.  Part of the practice of mindfulness is noticing when you get off track and refocusing yourself .

What I have noticed in my personal experience with mindfulness is that it brings a lot more clarity and joy to my everyday life.  And, hey, who couldn’t use a little more of that?

 

*From the seminar “Mindfulness Strategies for Changing the Brain-Tools for Rewiring Depression, Anxiety & Toxic Lifestyle Habits”.  Presenter and author Donald Altman, MA, LPC.

A Case for Canning Your Diet

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dieting

A recent study published in the American Journal of Health Promotion by Dr. Lynn A. Rossy and colleagues of the University of Missouri shows that a non-diet approach and mindfulness interventions to eating helped improve body appreciation, intuitive eating and reduced problematic eating behavior.  Problematic eating behavior was defined in the study as binge eating, purging or self-induced vomiting and/or food restriction.

In fact those who received the treatment were at least three times more likely to be free of disordered eating symptoms than the comparison group (wait listed).

I was so please to read this study, more evidence that a non-dieting approach to eating helps reduce the symptoms of eating disorders.  In contrast, traditional dieting can increase risk for developing an eating disorder or exacerbate an existing one.

Curious about a non-diet approach to eating?

A non-diet approach means:

  • Eating is flexible.
  • Challenging the belief that foods are either “good” or “bad” for you.
  • Food, weight and shape are PART of who you are, but not all of who you are.
  • Eating foods that you enjoy.
  • Relying on internal cues (hunger/fullness) on how much to eat vs. external cues (counting calories, diet, etc.)
  • Letting go of rigid rules around food.

While I discuss one component of the intervention, non-diet approach to eating, mindfulness was another very important part of the treatment.  Stay tuned for more information on mindfulness in my upcoming blog posts.

Read more about Dr. Rossy’s study.