{"id":20941,"date":"2020-09-04T08:39:33","date_gmt":"2020-09-04T07:39:33","guid":{"rendered":"https:\/\/research.reading.ac.uk\/research-blog\/?p=20941"},"modified":"2021-11-03T13:34:48","modified_gmt":"2021-11-03T13:34:48","slug":"how-to-reset-your-relationship-with-your-body-if-lockdown-worsened-an-eating-problem","status":"publish","type":"post","link":"https:\/\/research.reading.ac.uk\/research-blog\/2020\/09\/04\/how-to-reset-your-relationship-with-your-body-if-lockdown-worsened-an-eating-problem\/","title":{"rendered":"How to reset your relationship with your body if lockdown worsened an eating problem"},"content":{"rendered":"

As the coronavirus pandemic has spread, a growing number of people have been negatively affected not so much by the virus itself as by the response to it. One such group is those with eating disorders. Here Paul Jenkins, Associate Professor of Clinical Psychology, focuses on how to support people who are struggling with their eating and mental health.<\/p>\n

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Weighing scales. Image-by-Tumisu-from-Pixabay<\/figcaption><\/figure>\n

Recent studies show many with conditions such as anorexia nervosa, bulimia nervosa and binge-eating disorder experienced a\u00a0worsening of symptoms<\/a>\u00a0as well as\u00a0increased anxiety<\/a>\u00a0in the early stages of the outbreak.<\/p>\n

It\u2019s too early to state conclusively the reasons for this, but it\u2019s clear the pandemic and subsequent containment measures have disrupted everyday activities and changed routines. This may have left people feeling out of control, which can\u00a0influence eating behaviour<\/a>.<\/p>\n

On top of this, the stress of living in the shadow of a life-threatening virus and even greater barriers to accessing treatment may have resulted in a\u00a0greater focus<\/a>\u00a0on weight and shape. This in turn may have brought about changes in eating behaviour, such as \u201cstockpiling\u201d certain foods or\u00a0using food for emotional comfort<\/a>.<\/p>\n

Given these challenges, this article is going to focus on how to support people who are struggling with their eating and mental health. These are some practical steps that anyone can take to mitigate the effects of the recent upheaval, which can be considered in addition to formal interventions provided by healthcare professionals.<\/p>\n

Begin by regaining control<\/h2>\n

One way to start the process of reasserting control is to re-establish structure. Doing so will not only help manage the process of eating itself, but will also promote consistency and a reliable schedule across several areas of life \u2013 something many of us have struggled to find during lockdown.<\/p>\n

Try creating a plan for eating that follows some\u00a0simple guidelines<\/a>\u00a0around regularity \u2013 for instance, breakfast-snack-lunch-snack-dinner, no more than four hours apart. This may result in\u00a0greater insulin sensitivity<\/a>\u00a0(where our cells use blood glucose more effectively) and aid in\u00a0healthy weight control<\/a>.<\/p>\n

There\u2019s also\u00a0some evidence from treatment studies<\/a>\u00a0that regular eating is associated with early decreases in behaviours such as binge eating. There are also likely to be wider benefits, too. For example, sleep and eating are\u00a0closely interrelated<\/a>. The key to keeping both healthy is consistency: sticking to a regular sleep schedule can help with regular eating and vice versa.<\/p>\n

Try eating socially<\/h2>\n

The restrictions imposed in response to the pandemic have also put constraints on our social lives. Achieving stability in one\u2019s life (where eating is not the sole focus) can help reignite social interaction and also occupy the mind when concerns about eating, weight or shape arise.<\/p>\n

For many, leading a more restricted life under lockdown will have internalised worries, taking away the unique pleasure of social eating and\u00a0elevating current stressors<\/a>. Returning to a life where mealtimes forge connections with others and where \u201creal life\u201d can be seen \u2013 warts and all \u2013 will help overcome some of the psychological risks posed by the lockdown. For those shielding or otherwise unable to go out, consider arranging a meeting online.<\/p>\n

Find ways to handle stress<\/h2>\n

Positive and effective ways of dealing with stress can help when things don\u2019t go to plan. The exact nature of coping can vary (common strategies include mindfulness, arts and crafts, exercise, gardening and other hobbies, and watching TV) \u2013 the key is to\u00a0find something that works for you<\/a>.<\/p>\n

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Everyone is different \u2013 what is relaxing for some may not work for others. Image by luxstorm from Pixabay<\/figcaption><\/figure><\/figure>\n

When dealing with eating problems, one has to be careful that coping strategies (particularly those involving exercise, even something as seemingly innocuous as walking the dog) are not \u201chijacked\u201d to manipulate weight. Pairing them with social activities (such as going for a walk with a friend and ending with a drink and a snack as part of planned eating) can both reduce the harmful effects of disordered eating and promote the benefits of social interaction.<\/p>\n

Manage unreasonable expectations<\/h2>\n

Our relationships with our bodies are complex. The effects of the pandemic may have brought about a\u00a0focus on ourselves<\/a>\u00a0like never before, which will have exacerbated body image concerns for many.<\/p>\n

Creating new ways of coping (or, perhaps, returning to old ways) may be a particular relief after a period of \u201chustle culture<\/a>\u201d, in which lockdown has been perceived by some as a time to do more, not less. People\u2019s bodies are not immune from such pressures and demands, with the lockdown creating neologisms such as the \u201cQuarantine 15<\/a>\u201d (a reference to the number of pounds people might gain during isolation) and memes related to the association between quarantine and weight gain.<\/p>\n

Messages around weight and expectations of excessive productivity can be particularly stressful for those with eating concerns and result in a vicious cycle where vulnerable people either turn to food or away from it to manage impossible demands.<\/p>\n

Nurturing a healthy relationship with your body (and, by extension, yourself) is key to managing disordered eating. Indeed, many of those who recover from eating disorders cite the capacity to be\u00a0kind and compassionate<\/a>\u00a0to themselves as the \u201cfinal stage in the process of recovery\u201d. Many therapeutic approaches argue that recovery from an eating disorder is found through pursuing a healthy way of life, citing research suggesting that\u00a0over-focus on our bodies<\/a>\u00a0can directly affect eating behaviour.<\/p>\n

For those suffering with eating disorders, there are several\u00a0evidence-based treatments<\/a>\u00a0available. Many current treatments align with the suggestions above. For example, approaches based on\u00a0cognitive behavioural therapy<\/a>\u00a0or\u00a0family-based therapy<\/a>\u00a0(both recommended psychological treatments) encourage healthy, planned eating and cover issues such as managing emotions and social-skills training. For more information about these \u2013 including how to access help \u2013 speak to a healthcare professional.<\/p>\n

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Paul Jenkins<\/a> is\u00a0<\/span>Associate Professor of Clinical Psychology at the University of Reading.<\/p>\n

This article is republished from\u00a0The Conversation<\/a>\u00a0under a Creative Commons license.\u00a0Read the original article here.<\/a><\/p>\n

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For advice or information relating to eating disorders, contact your GP or\u00a0speak to Beat<\/a>, the UK\u2019s leading eating disorder charity.<\/em><\/p>\n