Eating disorder: how not to overeat if you have it

Eating disorder (RPP) is the term for the new, but the phenomenon is still not perceived as an illness. And for good reason. Ekaterina Popova shares personal experiences and explains how to accept this fact, and most importantly — what to do with it.

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Расстройство пищевого поведения: как не переедать, если у тебя - оно

As our society refers to RPP? Anorexia is considered to be something of a hobby of models, and the majority of people believe that to cure it by simply saying to the patient: “Quit dicking around and eat!” Bulimia is considered banal gluttony, and the method of getting rid of it is about the same — you just have to tell the man that he took himself in hand and stopped to overeat. If that doesn’t work, it means that people just like to starve for months to bring themselves to vomiting, and they should be left alone, and even better — fun to increase their motivation to recover.

I have many years of suffer from compulsive overeating, which is a type of RPP. In “normal” periods without any effort, I am perfect, from the point of view of HLS, the way of life: a diverse diet, low sweet, lots of vegetables and fruits, small portions. But it is necessary to roll the stress and starts the cycle of overeating junk: pizza-semi-finished products, chocolates and croissants. This last round may be as much as one day, week or several months. The longer the episode, the harder it is to stop the shame and blame for what I do, turn into new stress factor which works even when the operation of the original trigger ends.

The word “compulse” comes from the Latin compello — “forced”. At the time of the overeating I feel like a passenger in my own body: I only watch from the side, like go to the store and score a cart with colorful packages, pay for purchases at the box office, brought it home, opened the first… It’s solid action, stay during which it is impossible until it is completed. I know how it looks from the outside and who I believe around — limp, weak, lazy, indulge yourself.

I was most amused confidence that I and others suffering from compulsive overeating people get from eating pleasure. Try for two hours to eat the cake: by the end you will be sick, sore stomach, you stop feeling everything except the taste of sugar and his hate. We have no special physiology, allowing you to enjoy where other people bad — we feel the same way. Eating is not pleasure, but pain that protects us from the other pain. I often think that we are not far away from the people who cut themselves to disconnect from the outside world — we just got another way of self-destruction.

I don’t know a single person that would get rid of RPP on their own — all my friends are people I’ve overcome it with the help of psychotherapy. However, every person in the course of the disease produces life hacks that reduce the number of episodes of overeating, and I want to share. It is possible that some of them will help you.

First: provide their own food

Perhaps the most important rule: organize a permanent access to food.

The cycle of overeating, very often runs on the principle of “barn burned, burn hut”, when after the first episode, shame and guilt are large enough that there was a second (and then third, fifth, tenth), or dietary thinking whispers: “it’s broke, let’s have fun today in full, and tomorrow will start a new good life”. And here is the first episode often happens because you were too hungry. For example, after Breakfast, nothing to eat until dinner, because there was no time to cook, or got to where it is not possible to buy something to eat. As a result of severe famine led to the fact that you ate too much or what you think is “prohibited” product, and then couldn’t stop.

Plan your breakfasts, Lunches and dinners, if you work at home. Ideally, for a week, but enough on the day (for example, I estimate that I will cook in the morning). Do not delay your meals as it did not want “to finish this, and then eat in peace”. Keep home food that you like (or satisfied), and which it is not necessary to cook (for me, let’s say, tinned beans and seafood). Bring snacks — for example, I got a call center a pack of smoked cheese and nut bar that wander out of the bag in the bag.

The ideal situation is when every time, when you get hungry, you spend a minimum of thought, time and effort to consume. To organize this just does not work, but with time this skill is acquired, simplifying life and saving resources.

Second: analyze

Fix a situation when frustrated. When you come home tired? In the company of certain people? Maybe in specific locations? After some events, e.g. family holidays? When wronged? Ahead of the visit to the doctor? Whenever completing a complex project? If you have to cancel the training? When you are sick?

Sometimes (unfortunately not always) the understanding of the causes helps to find other ways to survive the situation: resting if tired, or to cancel the meeting with unpleasant people. But even if knowledge of triggers not working, their list will be very helpful for your therapist and, as a result, you.

Third: allow yourself to do what you want

For example, I often overeat in order not to go to the gym: being a perfectionist, I thought that the day needs to be lived perfectly, and the sport is only for those girls who correctly and Sogno eat, and bloated people have no place in the hall, and because eating was one good reason to cancel your lesson. Similarly, I’m frustrated, when I couldn’t go to your scheduled workout — my brain was already starting to burn the proverbial barn: for fitness today do not get what we now have to worry about food. Sincere permit yourself to skip a workout because of illness, work, bad mood, tired or just — reduced the number of attacks.

Not necessarily have to make a break in work, take a break for anything else: a walk, a Cup of tea, meditation, read a few pages of a book or just ten minutes of lying on the couch. If you are bored in some company — find an excuse and opportunity to go instead to entertain themselves with food. If you’re scared — try not to suppress this fear, but to find the person with whom they can share. Of course, not all situations can be resolved this way, but some might.

Fourth: pause

The desire to overeat can take two minutes, maybe two hours, but it is certainly. It is very difficult to guess how much you need to survive, but usually a few hours are sufficient to the attack began. Take time out — say to yourself, what will follow will, but later. Come up with a reason to postpone “Zagor”: in the evening to go to the store, when the heat has subsided; after I started it up to some point; in the morning and not at night. Often, when it is time X, it appears that the crisis has passed, the emotions experienced and resort to food as a way to cope with them no longer necessary.

Fifth: collect everything you happy and soothes

Make a list to include all possible points — from watching movies about seals and ending with a phone call to someone that you are always happy to hear. Mentally run through it in different situations and choose what will suit you: for example, to bury the smartphone is not always decent, but small breathing exercises, no one will notice. Good work “resource memory” — a vivid visual picture of the moments when you felt unconditionally happy. Sometimes it is enough to step aside for two minutes to breathe, remembering the sea and the food is no longer needed.

Sixth: don’t beat yourself up

There are many ways to cope with emotions is much worse than the food: some people drink, others yelling at loved ones, others become emotional vampires, sucking others dry. The one who got you effective, safe for the environment and you yourself are not causing such great harm as it seems. Yes, now you need it — but it doesn’t make you weak or helpless. It’s just a protection mechanism — all from time to time take the first pill for a headache instead of having to go to the doctor to understand the causes of the migraines and eliminate them, not the symptoms.

Sometimes you need to use quick way to get over pain, fear, fatigue, grief, or resentment — you have it like this. Now you have no power to change it or avoid using it, but that doesn’t mean that it always will be. To learn not to blame yourself is very difficult when each of iron broadcast that to control the power easily — it would be the desire and will power. But if you manage not to shame themselves for failures, it is likely that overeating will increasingly be limited to one episode, not weeks, when every day you seize the guilt and shame of yesterday.

And finally, I really want to say to everyone who is living with PSC: it’s not your fault, it’s your trouble. You are not weak-willed and lazy to understand this, you need to look at any other area of your life. You can and should seek help: these techniques are only props, and the problem should be solved globally. But this will happen only when you will stop believing those who still believes that depression is just in a bad mood lounging wives of oligarchs, and RPP is a special notion of fat people to justify themselves.

You don’t need to make excuses. And it is, perhaps, one more life hack, greatly simplifying life with the PSC.