How Thoughts Fuel Disordered Eating
On a daily basis, we all process thousands of thoughts.
Dysfunctional thoughts, also known ascognitive distortions, are thoughts that are inaccurate and destructive.
These distortions can contribute to problematic eating behaviors such as restriction, bingeing, purging, and excessive exercise.
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Disordered eating treatments often focus on changing these underlying thought patterns to help improve mental well-being and eating behaviors.
Types of Disordered Eating Treatments
Behavioral changes are most critical to recovery from disordered eating.
There are also disordered eating treatments that employ strategies to help patients address dysfunctional thoughts.
Then, people work to change those thoughts and behaviors.
This approach suggests that trying to avoid or stop certain thoughts can worsen problems.
Practicing acceptance while working toward goals can help build greater psychological flexibility.
Several types of therapy can be helpful as disordered eating treatments.
They may use similar methods to help address dysfunctional thoughts.
Externalize and Defuse Your Thoughts
Before accepting your thought as a command to follow, externalize it.
I dont want to let my mind bully me.
Externalizing and defusing thoughts are strategies from acceptance and commitment therapy (ACT).
What are alternative beliefs?For example: I shouldnt eat unless I am truly hungry.
This may mean eating when it is time for a meal even if I am not hungry.
One helpful cognitive behavioral therapy (CBT) strategy is to identify dysfunctional thoughts and replace them with facts.
This can reduce distress and help with inserting more functional behaviors that support recovery.
This is a great strategy for those problematic thoughts that come up repeatedly.
It is a good idea to review the cards daily and to keep them close at hand.
you’re able to also pull them out whenever you find that you are having the automatic thought.
For example, a common problematic thought could be, Im bored.
Eating will make me feel better.
Coping cards are a helpful strategy from Judith Becks bookCognitive Behavior Therapy: Basics and Beyond.
Disobey Your Eating Disorder
On a paper make a list with two columns.
On the corresponding line under the Recovery requires column write down how you will specifically disobey that command.
For example,
This approach comes fromLife Without Edby Jenni Schaefer and Thom Rutledgeand from the field ofnarrative therapy.
Run an experiment to test it out.
Weigh yourself at the beginning and the end of the week.
Have dessert four nights this week.
Check to see if your prediction came true.
Over time, you will see that a number of beliefs are not accurate.
This is another CBT approach.
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