Over the years, I have used a variety of therapeutic tools. Meditation helped create space for thoughts to appear less urgent and intrusive. Journaling and art have been consistently cathartic, allowing me to step back and process my emotions and experiences in a more objective and compassionate way.
4. Do something that you find pleasurable.
We often turn to food as a source of pleasure, especially if we are restricting our food intake, said Melissa I. Klein, Ph.D., assistant professor of psychology at Weill Cornell Medical College who specializes in eating disorders, said SELF. There is nothing inherently wrong with eating recreationally or occasionally using food as a stimulant. In fact, joy, joyful connection and other positive emotions can be a central part of forming a healthy relationship with food. However, if you think that eating for pleasure is one of the reasons why you feel out of control over food, it can be helpful to develop alternative sources of pleasure and ways to respond to emotions such as boredom or frustration.
Engaging in an alternative activity can divert your focus from food, says Dr. Klein. It may be useful to have some intentional distractions up your sleeve to interrupt and relieve oppressive thoughts and emotions.
They can be activities like playing an instrument, bathing or creating art. Eventually, you may be able to resort to these types of activities for comfort or pleasure at times when you would feel out of control while looking for food for those feelings.
5. Seek expert help.
One caveat to keep in mind is that people feel out of control over food for a wide range of reasons, which is why a one-size-fits-all approach is unrealistic. With that in mind, it is important to consult a specialist, if possible, to determine the underlying causes for why you’re feeling out of control. It can be a physical health specialist, a mental health specialist, or both.
“For someone whose diet is driven primarily by physiology,” says Dr. Tanofsky-Kraff, “suggesting changes in behavior and activities can be not only highly frustrating, but stigmatizing, which can further promote uncontrolled eating, mood disorders and physical aspects health problems associated with stress. “
If you really do not know why you are feeling out of control over food, if it seems more physical than mental or if it is a sudden change for you, it may be helpful to consult your primary care physician to rule out physical causes. For example, conditions like diabetes (type 1 and type 2) and hyperthyroidism can cause significant increases in appetite.
Finding a therapist can be intimidating if you don’t know where to start, but there are many resources online to offer guidance. You can also ask your doctor for referral to a therapist who specializes in food-related issues, and they can recommend someone who is covered by the same insurance or who knows financial assistance programs that can provide support. (These tips on how to find the best therapist for you can also help.)
Due to the COVID-19 crisis, there is also an influx of therapy platforms that can offer more accessible and flexible online counseling services. Some options include BetterHelp and Talkspace. Before using an online company, however, do some research to ensure that the service you want to try will perform your practices ethically and will protect your privacy.
6. Talk to someone about how you are feeling.
While seeking the services of a professional therapist can undoubtedly be helpful, it may not be an option for everyone. There are several systemic barriers that prevent people from receiving the mental health care they need. Some cannot afford to pay for therapy or do not have insurance to pay for it, while others may have trouble finding culturally competent therapists.