Cravings, especially for sugar and carbohydrates
Loss of hunger cues
Increased risk of developing an eating disorder
Low blood sugar
Regular eating gives structure to eating habits so that eating can start to become a regular part of life again.
Regular eating also maintains a steady metabolism and prevents the body from going into ‘starvation mode’ in which the body stores energy from food.
It helps to combat delayed, infrequent or unstructured eating and reduces binge eating.
Beginning to set up regular eating habits is a fundamental intervention for anyone experiencing disordered eating patterns. Regular eating is the foundation upon which other positive changes in your eating habits will be based.
Try to eat roughly every three hours, taking the form of three meals, breakfast lunch and dinner, and two or three snacks per day. This can be changed as needed later on.
Regular eating gives structure to eating habits so that eating can start to become part of life again. It helps to combat delayed, infrequent or unstructured eating and reduces binge eating. It stabilises blood sugar levels reducing tiredness, dizziness and increased irritability. Regular eating also maintains a steady metabolism and prevents the body going into starvation mode in which the body stores energy from food.
Plan your meals and snacks for the day. Meals and snacks should take precedence over other activities.
Try to stick to the plan and avoid eating between meals and snacks.
If you're tempted to purge or use laxatives, learn ways to ‘surf the urge’, such as distraction or taking yourself away from the siutation, which will help you to avoid these behaviours.
The Hot Cross Bun Model shows how thoughts, emotions, physical feelings and behaviours all interact with each other in one situation. In some cases, a vicious cycle can be formed, with unhelpful behaviours triggering negative thoughts.
Changing one section of the 'Hot Cross Bun' cycle can help to create changes in other areas. Lets think about how to communicate your feelings and emotions and write some ideas in the Hot Cross Bun...
Patterns of disordered eating can become hard to give up and other areas of your life might start to suffer as a result, therefore it is important to seek support rather than trying to do this alone.
You may feel worried about telling someone about their feelings and emotions, perhaps it's not something you've done before and therefore it is natural to feel unsure about this.
Irregular or disordered eating patterns are often used to manage difficult emotions, however this can become a problematic coping strategy.
Speak to someone that you feel most able to talk to, share how you are feeling and what has been difficult for you.
This might be a parent, or a teacher, or perhaps a professional such as a CAMHS worker or your GP.
They will be able to help you to think about how you can share these difficulties and help you to get the right support
Have some quiet time to identify
and reflect on your feelings
Find the right time to communicate
with your trusted loved one. This could be at a set time each day or each week so you are not distracted or busy whilst talking
Find ways of communication that feel comfortable for you e.g. writing
things down, sending text messages, giving your trusted loved one a hug/cuddle
Plan ahead – agree on ways you might communicate
how you feel when you feel overwhelmed
Agree to send a text message when
distressed to your trusted loved one
Agree on a particular ‘code word’ or ‘Emoji’ that will be
able to show them how you are feeling
Think of some ways you might be able to speak about your feelings or difficulties
Who might you speak to?
Where would be best to do this?
Will it make it more comfortable doing this in person or perhaps over the phone?
Do you need to write some notes beforehand to help you?
You might notice that your parent or carer are talking to you differently, or doing things in a different way… You might be wondering, why are they talking to me like that, it’s weird?
Emotion-Focussed Family Therapy (EFFT) material used with permission from the International Institute for Emotion-Focussed Family Therapy www.mentalhealthfoundations.ca - Adele Lafrance, Natasha Files, Sheila Paluzzi and Jennifer Danby.
References or Creators Credit