Binge Eating

The weather is becoming colder and the holidays are approaching which means stress levels can be increasing and mood can be decreasing, also known as the infamous “winter blues.” It is not uncommon for our moods to slightly decline considering the sun goes down around 4pm and the wind chill feels like -0 for months on end. Keeping this in mind, it is very easy to use food as way of comfort during these winter months. Many people have a love/ hate relationship with food. We need food for survival but there is a lot of controversy in terms of how much and what people should eat. If you find that you struggle to have a good relationship with food, this blog will give you some pointers to try out. It is important to note that a good relationship with food is being defined as being able to practice intuitive eating habits (listening to hunger cues) and not having an excessive amount of guilt after eating. 

People struggle with different forms of eating habits. In this particular blog we will discuss binge eating behaviors. A binge is defined as eating an excessive amount of food in one sitting until uncomfortably full (for example an entire gallon of ice cream and an entire family sized bag of chips etc). At times during a binge individuals will feel “out of control” and eat anything in sight. Binges can look different for different people and be caused by a variety of things, situations, people, etc. At times it is difficult to control the outside factors that may contribute to the trigger of the binge but the purpose of this blog is to gain a sense of control when there are thoughts of wanting to binge. 

When the thought of wanting to binge comes to mind, some people may think “there is no stopping once I have that thought” but with accountability and preventative measures in place there can be. Here are some tactics to use when it comes to binge eating behaviors that may be helpful.

1. Try to schedule out meals throughout the day. A general diet to follow is 3 meals 3 snacks a day. The more routine based and consistent your diet is the less likely you are to binge considering your body is not going without food all day. At times binges occur due an individual restricting food intake which causes the body to go into starvation mode, therefore when food is introduced it goes into crisis mode and feels like it needs to store as much as possible as it is not sure when it will get food next. Please consult with a dietician as to what calorie intake you should be at for your body type.

2. We all know it is cheaper to buy in bulk, so keep doing that as it is cost efficient. An added step is to purchase some Ziploc snack bags. Break down those family sized bags once you get home from grocery shopping so that when you go to snack you are not reaching your hand in a family sized bag where you can’t control how much you take, rather you are taking an already portioned out sample of what you purchased. This will aid in decreasing food intake.

3. If you know that you binge certain things (such as sweets or salty snacks) decrease how much you have in the house if any at all. This will aid in using other coping skills to assist in emotion regulation rather than turning straight to food as it is not easily accessible in your household.

4. Think before you eat. This may seem like a simple step but it may be one of the hardest. Within this method, you will weigh out the pros and cons of engaging in the binge by separating your logical mind and eating a distorted mind. Your eating distorted mind is telling you that this binge is what you need to feel better or that you already suck so why not just self-sabotage even more? Yet your logical mind knows that if you engage in that behavior you will feel extreme guilt after and have to work twice as hard to get to the point you were at before the binge. You may already have the awareness of the cycle you fall into so bring awareness to that by weighing the pros and cons as that may be helpful to prevent the binge from taking place.

These are some of the many different tactics that are out there to aid in binge eating behaviors. If you feel like you need assistance, don’t hesitate to reach out to a counselor as they will be able to provide further assistance. Eating disorders are very complex and have many different layers that go into them that are not always easy to break down. Many individuals struggle with their relationship with food, body, and emotion. You are not alone in this battle and can reach out today for assistance. 

Written by: Daniella Raimondi, LPC 

Domestic Violence During COVID

In a recent article, the New York Times reported that not only are we fighting the battle against COVID-19, but this pandemic has unleashed a new public health crisis; domestic violence. This particular public health crisis has been seen to be prevalent in Chicago as domestic violence hotlines have reported an upsurge of calls and texts. This was not only noticed by the domestic violence hotline, but the Chicago police department reported a 12% increase in calls related to domestic violence. 

With such a large increase in reports of domestic violence, it raises the question of why the current pandemic has caused such an increase in violence. Dr. Campbell of John Hopkin’s University suggested our increased stress levels may be playing a role in this increase. Stressors such as fear of catching COVID-19, financial stress, job losses, trying to manage a children’s education, and the seclusion from family and friends has put many of us at emotionally vulnerable state.

A second reason this increase may be occurring is due the increased amount of time spent at home. With an increase in time spent at home, there is a greater opportunity for an abusive partner to exert control. This controlling behavior may occur in many ways and it is not limited to physical or sexual abuse, which is a common misconception. For example, an abusive partner may withhold necessary items such as face masks, hand sanitizer, or disinfect impacting their partner's ability to go outside of the home. Further, abusive partners may share misinformation about the pandemic to prevent their partner from seeking medical attention not only if they believe they may have COVID but if they have sustained injuries form their partners abuse. 

During this pandemic, it is essential to watch for warning signs of an abusive partner. A few of the many signs include being verbally or emotionally hurtful, making constant threats, or having episodes of explosive anger. If this is occurring to you there are steps that can be taken including making a safety plan. This safety plan should involve planning for ways to remain safe while in the relationship, how to stay safe when you are planning to leave the relationships, and ways to stay safe after leaving. Additionally, it is important to enlist support from a trusted friend or family member. If you or someone you love is currently experiencing domestic violence and is seeking support, please call 1-800-799-7233. If you are unable to speak safely you can log onto thehotline.org or text LOVEIS to 1-866-331-9474. 

By: Mary Collins, LPC, CADC

The Importance of Addressing Unprocessed Trauma

“But that happened when I was a child, I should be over it by now.” 

“I don’t understand why I keep getting into relationships with the same type of person."

“I have chronic back pain, but doctors can’t find a cause.”

Quite often, people think that because time has gone by, and they’ve put a difficult experience behind them, that it no longer has a hold. However, thoughts or comments like these can often be the initial signs of personal trauma that has gone unprocessed. Trauma is an emotional response to an intense event that threatens or causes either physical or emotional harm. It can be a single event or multiple events over time. Some examples of traumatic events or situations are: emotional, physical, and/or sexual abuse; neglect; being separated from loved ones; bullying; effects of poverty; witnessing harm to a loved one or pet; natural disasters; and accidents. Humans need some level of stress in their lives to help their brains develop and to build new skills. However, when a stressful experience overwhelms the natural ability to cope, we experience trauma. And even when we are not personally at fault, we are responsible for our own healing. The challenge of healing is especially difficult if someone experiences trauma during childhood. Luckily, children are resilient, and they take cues from their parents or caregivers. If the adults surrounding the child remain calm and responsive to the child’s needs, the psychological scars will be minimal. Other factors that determine the impact of traumatic events include frequency, relationships, coping skills, perception of the level of danger, and sensitivity.

Before addressing how healing can take place, it’s helpful to understand the changes that occur in the brain following trauma. The most important job of the brain is to ensure survival. Traumatic events which threaten that survival cause major shifts in the nervous system. If the trauma is not resolved, stress hormones that are used for protection will continue to circulate (these are known as “fight”, “flight”, and “freeze”). Some traumatized individuals find that they are too hypervigilant to enjoy everyday pleasures or are too numb to absorb new experiences. Many times there may be sensory triggers (sounds, smells, feelings, places, tones of voice, postures), that a person may not even be aware of, that remind his or her brain of the original event. When this happens, it reactivates and mobilizes disturbed brain circuits, and massive amounts of stress hormones are secreted. Research shows that trauma produces actual physiological changes as well as compromising areas of the brain. These effects can lead to hypervigilance and repeating the same problems while having trouble learning from experiences. 

Often, more severe or disruptive trauma symptoms can present as a mental health issue such as anxiety, depression, ADHD, or ODD.  Even if you learn to ignore the issue and block out physical distress signals, it may show up as somatic symptoms such as migraines, chronic back/neck pain, IBS, chronic fatigue, and some forms of asthma. Many traumatized children and adults can’t describe what they are feeling because they can’t identify the meaning of their physical symptoms; emotions may be registered as physical problems. Additionally, if the emotional pain is left unprocessed, it can make it difficult to establish adult relationships that are stable and trusting. People who have been traumatized often become stuck; personal growth is halted because they can’t integrate new experiences into their lives. This is the body’s way of saying that something needs to change. Discomfort almost always signals a place in life where we have an opportunity to rise up and make significant changes. 

The good news is that an improved understanding about how the brain handles trauma has lead to advances in treatment approaches. Using the brain’s natural neuroplasticity (capacity to develop new connections), it’s possible to halt or reverse damage caused by trauma. The three approaches that have been found to be most effective include talking and connecting with others to process trauma, taking medications that shut down the inappropriate alarm reactions, and allowing the body to have experiences that contradict the original feelings of helplessness, rage, or collapse. Mindfulness is also an essential part of trauma recovery because it strengthens the part of the brain that enables a person to observe what’s going on, predict outcomes, and make choices. Healing starts with becoming aware of sensations and the way the body interacts with the environment. It’s important to first notice and describe the feelings in the body (i.e.- heat, muscle tension, tingling, etc.) not to identify the emotion (anxiety, anger, etc.) and then to notice the sensations associated with relaxation. Becoming aware of the breath and body movements is another component of recovery.  It’s important to note that “healing” is not returning to who a person was before experiencing the trauma, but rather, becoming someone he or she has never been before—stronger, wiser, and kinder.

Written By: Jennifer Herbert, MS, LPC