Preventing Setbacks: Compulsive Eating, Binge Eating, And Eating Addictions
On your journey to moving past using food to cope with life's difficulties, you will experience good days and bad days. It takes a lot of work to develop self-compassion and much practice utilizing new ways of thinking and acting. It is my belief that what is commonly referred to as "relapses" or "set-backs" are not a step back in time, but an important experience needed to gain new understandings and to strengthen new choices.
When a "relapse" does occur it does not happen spontaneously, but occurs with a process of thoughts, ideas, attitudes, emotions and behaviors. Meaning that a series of circumstances occur which progressively lead to choosing food as a coping mechanism. A person doesn't suddenly find themselves overwhelmed by the need for food. There are warning signs along the way. These warning signs show up in mental thoughts and attitudes, physically felt emotions, and expressed behaviors and actions. Relapse warning signs often build up slowly until they become overpowering. Once they are overpowering, you may experience a loss of control of thinking, emotions, memory, judgement and behavior. Often, we have not taught ourselves to be aware of our warning signs. And if you are not aware that you are headed down a slippery slope, it may be too late when you find yourself at the bottom.
Therefore, it is important to find a way to recognize and monitor your relapse warning signs. If you are prepared and recognize the pattern that is happening, you can be more empowered the next time. Relapse is usually caused by a combination of factors. Some possible factors and warning signs are included in the list below:
APPETITEIncrease in obsessive thinking about food and weight Sudden increase or decrease in appetiteWeight gain or lossSkipping mealsEating only 'diet' foodsFood 'rules' become more pronounced
SOCIAL INTERACTIONIsolating Withdrawn behavior Not relying on people for supportChange in sleep patternsDifficulty sleeping or sleeping too muchLoss of daily structure
MEDICATIONUse of alcoholUse of mood altering chemicalsIncrease in smoking, cigarettes, caffeineNumbing out with excessive shopping, sex, busyness, internet, etc.Excessive exercise
HOSTILITYVerbal or physical threatsDesire to hurt self or othersAngry outburstsDestruction of property
APPEARANCEDecreased personal hygiene or self-careIncreased use of make-upBizarre dreamsDaily weighingExcessive exercising
THOUGHT PROCESSPerfectionistic attitudesSetting unrealistic goalsBelieving you will be happy and successful if thin Feeling of being "too fat", even though people say otherwise Obsessive thinkingDwelling on past hurts, resentments, anger, or failuresBeing too hard on yourselfForgetting gratitudeFeeling disgusted after eatingTrouble concentrating or thinking clearlyDifficulty remembering thingsConfused or distractedWanting to escape from stressful situations instead of dealing with them
MOODExhaustionTearfulnessIrritabilityUnusual or unprovoked anxietyFeeling hopeless about work, relationships or life DepressionFeeling powerless or helplessSelf-pityComplacencyConscious lying / dishonestyLoss of self-confidenceLonelinessFrustrationAngerTensionDisappointment, shame, guiltConstant boredom - irritability - lack of routineFeeling overwhelmed - confused - useless -stressed out
SUICIDEThoughts of suicide Preoccupation with death Devising a suicide or self-harm planSelf-destructive behaviorCuttingFeeling that nothing can be solvedWishing something would magically happen to rescue you
A relapse rarely happens suddenly. We can teach ourselves to notice the progressive warning signs that lead to a relapse in our behavior. Most people have never been taught to identify and manage the warning signs, so they don't notice them until the pain becomes to severe to ignore. If you can learn to identify your warning signs, you may be able to intervene early and keep symptoms from escalating. Use this form to circle your relapse signs, or write a list of personal warning signs that lead you back into your food patterns. By identifying things that put us at risk for relapse, developing a practical plan of action, and utilizing various new skills, tools and coping behaviors, we can empower ourselves and reduce the frequency of lapse back into our addictive behaviors. If and when a relapse does occur, do not judge or blame, you are not a bad person. Seek progress, understanding and compassion, not perfection.
COMMON TOOLS TO HELP IN A TIME OF CRISIS:
Regular journaling to monitor progressRegular journaling for gratitudeAttending support meetings or OAReaching out by telephone (print a list of people to call ahead of time)Prayer or meditation seeking guidanceReading inspiration books or poemsA written plan of actionA written list of things to do when symptoms increase or cravings beginRelaxation techniques Deep breathing exerciseHelping othersTalking to friends or counselors
(For more ideas on tools to utilize during a crisis, see articles posted at
www.LovingMiracles.com under the "Healing Articles" section of the website).
By Dr. Annette Colby, RD
[email protected] For FREE inspirational newsletter, articles & info visit:http://www.LovingMiracles.comCopyright 2005, Dr. Annette Colby, all rights reserved."Opening Creative Portals to Success"
