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SELF HELP FOR BULIMIA AND BINGE EATING
Bulimia Self Help - this page as PDF Bulimia usually affects more women than men, and often starts in the late teens or early twenties following a strict diet or stressful life event. The individual most likely has a poor self-image, and places much emphasis on needing to be thin to be attractive. In bulimia, the individual will try to control their weight by restricting their diet, but then crave food and binge eat. This is followed by vomiting, over-exercising or taking pills (laxatives, diuretics, diet), and are often of normal weight. Binge eating can occur in the same way as bulimia, but there is no use of weight-controlling strategies such as vomiting, laxatives, over-exercise, and individuals are often over-weight. Others binge eat as a way of coping with distressing emotions: extreme "comfort eating", but binge eating ends up making them feel worse about themselves. Common thoughts, physical symptoms, emotions and behaviours are: Thoughts
Physical symptoms
Emotions
Behaviours
Vicious cycle of Bulimia - what keeps it going?
Vicious Cycle of Binge Eating
- similar, but no purging
Before starting any self-help
plan, particularly one that includes a diet and exercise plan - see your GP (or
other appropriate health professional) Doing things differently Spend some time
working out the times when you're most likely to binge - notice the thoughts
that you often seem to have, the physical sensations, the emotions and how you
react to them - then do something differently at those times.
See this page Do something
that takes up your attention - mindful activity Compromise - eat a
small portion if you really can't resist Get healthier food
in, rather than sugar-rich foods Drink 6 - 8
glasses of water each day Seek help - others
will support you
Keep a food diary (PDF) to assess your current intake, then... Create a simple menu plan with a
suitable health professional - and stick to it! E.g. 3 meals and 3 snacks
per day Weigh yourself no
more often than weekly Exercise contract - again, agreed
with a suitable health professional. Stick to it! Use medication appropriately and
only as prescribed - avoid laxatives, diet pills, diuretics Eat with trusted family and
friends rather than isolate yourself Don't rush food -
sit down and eat slowly, enjoying the taste.
Eat mindfully Reward and treat yourself with
something other than food when you've done well - something relaxing or fun Use a
Cravings Diary
(PDF) to help
you do things differently
Thinking differently Understanding links between
thoughts, feelings and behaviours -
see CBT self help courses
Positive
self-talk - encourage yourself, tell yourself: I can do this, I am
strong and capable - find an affirmation that works for you (even if you don't
believe it at first!). Write it down and memorise it for when you need
it. See Affirmations Be aware of those
unhelpful thinking habits, including "compare and
despair" - comparing yourself to others which trigger upsetting thoughts Ask yourself:
Is this the
mind bully? Am I doing that "compare and despair" thing where I compare myself to others, which makes me feel bad about myself? Is there another way of looking at this? Am I getting things out of proportion? Am I underestimating my ability to cope? Am I mind-reading what others might be thinking? Am I doing that black-and-white thinking? There are shades of grey! I don't have to be 100% perfect, it's ok to be just ok. What advice would I give someone else in this situation? Am I putting more pressure on myself, setting up expectations of myself that are almost impossible? What would be more realistic? Just because I feel bad, doesn't mean things really are bad. What do I want or need from this person or situation? What do they want or need from me? Is there a compromise? What would be the consequences of responding the way I usually do? Is there another way of dealing with this? What would be the most helpful and effective action to take? (for me, for the situation, for the other person) Am I exaggerating the good aspects of others, and putting myself down? Or am I exaggerating the negative and minimising the positives? How would someone else see it? What’s the bigger picture?
When dealing with cravings or trying to break a
binge:
STOPP! Pause, take a breath Relaxation techniques - try lots and find one that works for you Meditation or Prayer Positive self-talk - encourage yourself, tell yourself: I can do this, I am strong and capable - find an affirmation that works for you (even if you don't believe it at first!). Write it down and memorise it for when you need it.
Bulimia Self Help - this page as PDF
Further information
Eating Disorders Self-Help Books
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