Breaking Free From Bulimia & the Binge-Purge Cycle: 5 Tips for Recovery from a Bulimia Therapist
Bulimia & the Binge-Purge Cycle
Have you ever binged and purged? Have you ever felt like you over-ate and then purged in a desperate attempt to feel less guilt? Perhaps, it started as a one time thing and now episodes are becoming more frequent? Bulimia, in a nutshell, is characterized by a relentless cycle of binging and purging, which can leave you feeling trapped and hopeless. Let’s explore the basics of what this cycle may look like.
The Binge-Purge Cycle of Bulimia
First, a person suffering with Bulimia will have regular episodes of binge-eating. Binging episodes involve consuming large amounts of food in a short time, often accompanied by a feeling of loss of control. These episodes can be planned ahead of time, but may not be. Shame and guilt often follow these binging behaviors, leading to purging behaviors like self-induced vomiting, laxative abuse, or excessive exercise in an attempt to get rid of the calories consumed. Side note - purging is only really “effective” at temporarily relieving the guilt associated with the binge as dietitians agree that by the time a person purges, their body has already absorbed about 60-70% of the calories consumed.
This cycle can be incredibly difficult to break. The purging behavior, while offering temporary relief from anxiety about the feared effects of the binge, reinforces the cycle. It creates a false sense of security, making it easier to justify future binges. Over time, the cycle can escalate and often will escalate if left untreated, with binges becoming more frequent and purging behaviors becoming more harmful.
Believe you’re struggling with Bulimia? As discussed earlier, Bulimia is marked by recurrent binging and purging behaviors, and can be a debilitating struggle (learn more about the signs and symptoms of Bulimia here). But there is hope! Let’s explore 5 key tips to help you break free from the cycle and build a healthier relationship with food.
5 Tips for Recovery from Bulimia and the Binge-Purge Cycle
1. Make a No-Purge Rule: Commit to never purging, no matter what. This might sound daunting, but it challenges the unconscious permission to binge because you can't "undo" it. By removing purging as an option, you may find yourself less likely to binge in the first place.
2. Allow Yourself to Feel: Binges are often triggered by uncomfortable emotions. Resist the urge to numb yourself through purging. Instead, sit with the feelings – guilt, sadness, anger – however difficult it may be. Utilize coping mechanisms and distractions to get through this period.
3. Interrupt the Binge Pattern: Your brain forms pathways for habitual behaviors. For an example, when a trigger arises, let’s say feelings of sadness, it may lead to a binge. This can begin to train your brain to binge whenever you feel sad. Work on recognizing these triggers and when feeling the urge to binge, introduce a 10-minute pause before reaching for food. This disrupts the automatic pattern and weakens the binge pathway in your brain. If you find that sadness is a trigger for you, it’s important for you to find alternative ways to cope and try them during that 10-minute pause.
4. Identify and Remove Triggers: Binges often occur due to opportunity. Maybe you binge when alone at home. Try to minimize these triggers. Can someone stay with you? Can you spend that time productively elsewhere? Similarly, identify emotional triggers and develop healthier coping mechanisms as discussed a bit in the prior tip.
5. Ditch Restrictive Dieting: Restriction fuels the binge-purge cycle. Our bodies are programmed for survival and interpret restriction as a threat. This triggers a primal urge to overeat when food becomes available, leading to binges. Aim for balanced, regular meals to keep your body nourished and reduce the urge to binge. Balance also means allowing foods that you may simply enjoy even if you perceive that the food doesn’t have much nutritional value. Food is meant to nourish, of course, but it is also meant to be enjoyed.
Remember that it is crucial to have compassion toward yourself. This is by no means going to be a perfect journey. Be flexible, kind and patient with yourself. Recovery is a journey, not a destination.
Bonus tip! While I believe that these tips can be very helpful, it is always best to have an experienced professional help you with your specific circumstances and struggles. Wondering about Bulimia Therapy? Here’s a comprehensive guide answering your most frequently asked questions about Bulimia Therapy by a Bulimia Therapist!
Time to Get a Bulimia Therapist
The binge-purge cycle is hard to break and you don’t have to do it alone. Reach out to an experienced Bulimia Therapist today to learn more about Bulimia therapy and how it can help you!
Want to learn more? Check out my youtube video on the binge-purge cycle!
*Disclaimer* - I am not a medical doctor and this post does not constitute as medical advice. This post is derived from my experience working with clients who struggle with Bulimia, research and collaborating with medical professionals.