How to Resist the Binge-Purge Cycle in Eating Disorder Recovery
Written by CCTC Staff Writer
An eating disorder can make you feel like you have lost control around food. If you struggle with binging and purging, you may find yourself stuck like you cannot break the cycle of behaviors no matter what you try. Recovering from bulimia nervosa is a difficult process and being able to stop the cycle takes a lot of strength. No matter where you are in this cycle, please know that it is possible to resist the cycle and find freedom from the disordered eating trap.
In this article, we will discuss some steps that can help you stop the cycle and regain control over your eating disorder including:
What the binge-purge cycle is
Why binging and purging is harmful
What keeps people stuck in this cycle
5 ways to prevent the cycle from continuing
When treatment is the right decision to help you break the cycle
What is the binge-purge cycle?
So, what exactly is the binging and purging cycle? Binging is defined as eating a large amount of food in a short period of time. This can be done in secret or in public and often leaves the person feeling out of control, ashamed, and disgusted with themselves.
Purging is then used as a way to “undo” the binge. The most common form of purging is self-induced vomiting but can also include the use of laxatives, diuretics, or excessive exercise. Like binging, purging is often done in secret and leaves the person feeling ashamed, disgusted, and out of control.
Oftentimes, when people begin engaging in these behaviors they may feel that they will only do it a few times and they will be able to stop when they want. But as time goes on, they find themselves doing it more frequently and are unable to stop.
Why is binging and purging so harmful?
Like all disordered eating behaviors, binging and purging is dangerous because it can lead to serious health consequences and emotional distress. It is not a sustainable way to manage weight or emotions and it will only make you feel worse in the long run.
Binging and purging can cause:
-Dehydration
- Irregular heartbeat
- Swelling of the throat and esophagus
- Tooth decay and loss
These are just a few of the many health dangers associated with bulimia nervosa. The emotional impact of struggling with bulimia can be just as damaging. People who struggle with bulimia often feel ashamed, embarrassed, and hopeless about their behavior. They may withdraw from friends and family and become isolated. Bulimia can also lead to anxiety and depression.
Why is it so hard to stop binging and purging?
When people have been engaging in bulimic behaviors for some time, it can be hard to stop because it ends up feeling like the only way to cope with difficult emotions, life stressors and anxiety or depression. Many people also rely on binging and purging as a form of self-punishment or as a way to numb difficult feelings.
Additionally, many people who struggle with bulimia often deal with body image concerns and are fearful of weight gain. This fear of weight gain and body changes can keep someone stuck as they fear what will happen if they no longer purge after eating.
What can you do to prevent the binging and purging cycle?
While every person is different, there are some actions and steps you can take to resist the urge to bing and purge. Here are 5 tips to try to stop the cycle:
1) Identify and acknowledge your triggers
In order to stop the binging and purging cycle, you must understand why you are engaging in these behaviors in the first place. Are there particular people, situations, emotions, feelings, or thoughts that trigger these behaviors? Ask yourself why you want to binge and purge when the urge is high. Are you feeling sad, angry, anxious, depressed, lonely?
2) Distract yourself
When the urge to binge and purge arises, it can feel overwhelming. But what if you take a step back and wait some time? You may find the impulse and overwhelm can begin to decrease making it easier to sit through the discomfort. Try different ways to distract yourself to see what works best for you. Maybe it is taking a walk, putting on your favorite episode of The Office, doing the dishes, working on a puzzle.
3) Journal about what is coming up for you
When these urges come up, there may be a lot of emotions and feelings that come up with it. Journaling can be a great way to get these feelings out without having to turn to food. Here are some journaling prompts to help you get started.
4) Don't restrict yourself
While many people who binge may deny it or are unable to see it at first, a big contributing factor to feeling out of control with food is not eating enough in the first place. Restricting can increase the likelihood of binging because you are more likely to feel deprived which keeps your mind hyper-focused on the foods you are avoiding and not eating. Eventually, you 'break' and are unable to resist these foods and eat them in a way that feels out of control. The feelings of shame and guilt overcome you, and leads you to binge. Then, you may think to yourself "tomorrow I will be good." And the cycle begins again. The next time you binge and purge, try to explore what it would be like to let yourself stick to a meal plan if you have one and make sure you eat enough.
5) Ask for support
When the urges feel overwhelming, reach out to someone who will understand. Is there a friend or family member you can turn to? You can always talk to them in advance to let them know specific times you may need support after eating or have a message you agree on that alerts them to know you could use some help with urges. Knowing you have people on your side to help you through this journey can help you feel less alone in this fight.
I can't stop the cycle alone, what should I do?
If you find that you have tried everything to stop the binge-purge cycle, know you are not alone. Recovering from an eating disorder is a difficult thing and needing support does not mean you are weak or that you are never going to be able to escape the cycle.
Finding treatment for bulimia is an important step in overcoming the disorder. With the right treatment support, you will have access to resources and support to help you end the binge and purge cycle, and develop a healthy relationship with food.
A treatment team in eating disorder recovery may include various professionals including a therapist, dietitian, and physician. A treatment team will help you understand your unique situation and develop a plan to address the underlying issues driving your binge and purge behaviors.
If you or a loved one is suffering from an eating disorder, take the first step today and talk to someone about recovery or simply learn more about the holistic eating disorder recovery programs we offer.