Binge Eating, Anxiety, Obsession and Panic

[hexi2]

MOre on anxiety...

Anxiety can be a normal response ie: fight or flight to a situation where there is a threat - this disapears when the threat is removed. However anxiety that is prolonged can be influenced by our patterns of thinking so we respond the same way to a belief system as we do to an actual 'dangerous situation'. It also gives us the feeling of dread or that something bad is going to happen...ongoing anxiety is stressful on the body and mind

The perception of threat sets off a surge of adrenaline which causes

• increase in heart rate
• blood pressure
• breathing rate
• muscle tension

Ongoing and prolonged anxiety can cause

• heart palpatations
• diarrhoea
• loss of appetite
• sleep difficulties
• fatigue
• digestive problems
• an in some cases panic attacks

A moderate degree of anxiety is not a problem and can be a healthy response to a situation eg just before an exam, running a race however ongoing anxiety related to faulty thinking patterns can become problematic

The unpleasant feelings associated with anxiety often drive us to seek out some sort of escpae eg, drinking alcohol, binge eating, smoking or using drugs

None of these provide a long term solution.

Anxious people of engage in

CATASTROPHIC THINKING- because we overestimate the likelihood of harm (eg regaining all the weight in 5 minutes, or fear of returning to the old self) we respond with high levels of anxiety this can be related to an excessive need for approval, perfectionism or a need for control

A good way to deal with this is to dispute the cognition - the thoughts we are telling ourselves so that we de catastrophise the thoughts...

Over 90 percent of things we fear never eventuate

The consequences are rarely catastrophic

Coping statements include

1. relax
2. this too will pass
3. one day at a time
4. whatever happens i will cope
5. wait and see
6. i have the right to make mistakes
7. its a pain in the neck but not a disaster
8. how bad does this rate on the awfulness scale

Problem solving is usually the first step to reduce anxiety

Socratic Questioning

Describe the situation you are worried about?

What specifically do you fear that will hapen?

Rate the likihood this will happen?

What evidence supports your worrying thoughts?

What evidence does not support them?

If it happens what actions can you take?

Realistically what is the worse that can happen?

Whats the best thing that can happen?

What is most likely to happen?

Are there useful actions you can take now?

What would you tell a friend in your situation?

Realistically re rate the likelihood that your fears will be realised?

Use relaxation techniques this can help and reduce some of the physical sensations that accopmany anxiety

From the book 'Changing your thinking' Sarah Elderman

[Annabelle Joy]

Thanks, hexi. I was looking at a little book in a doctor's waiting room called 1001 Ways to Relax. One that impressed me was to imagine how you will feel about whatever is bothering you 12 months from now.

AJ

[janine]

I’m an old anxiety sufferer from way back. It was triggered off 10 months after having my first child (who is now 9). I felt so physically ill and afraid (of what I couldn’t tell you, except being afraid) that I could barely leave the lounge.
After a round of physical medical tests, an astute doctor put me on anti-depressants and I made a fabulous recovery. They gave me the headspace to do some work on myself and learn a lot about anxiety.
I have been on and off anti-depressants since then. When I had my 2nd child (4.5 years now), my obstetrician assured me that it wouldn’t necessarily happen again. I felt great until day 4 in hospital when I was preparing to leave on day 5. Suddenly I felt so ill that I thought my heart and lungs were going in different directions and that I was dying. I couldn’t believe that I had midwives assuring me that I was OK and even went through a psych screening only to be told that I probably just needed a good night’s sleep (which would have helped as I had only slept about an hour each night – my issue not the baby’s).
I lasted a week out of hospital then saw my GP who put me back on anti-depressants. I was very worried about breastfeeding while on them but with reassurances from my GP went on to successfully do so.
I once again made a great recovery and it wasn’t until I lost my Mum to a brain tumour later that year that I had to go back on them again.
The Cohen’s eating plan has made the biggest difference to me in this respect. I was coming off the anti-depressants slowly any way but from the time I got a week or so into the plan, I felt fabulous – 'feel goods' plus. I still do and I had to go off the anti-depressants because I felt too good. I have been great for the last couple of months.
I just can’t believe that a dietary change could make such a difference to my physical and mental health. I have resolved the anxiety (I am aware that it could come back but let’s hope not), high blood pressure, low blood sugar and irritable bowel as well as greatly improved my mood which in turn has enhanced my family life and relationship with my husband. What a winner! I can’t be grateful enough for making the choice to go on the plan. My 10kg weight loss has become secondary (although extremely pleasant) benefit. Many people I know who don’t want to lose weight, look at me and listen to me and want to know if there is just a ‘feel good’ Cohen’s plan. I haven’t heard of it but it would be great.
After my second child, a friend put me onto the best anxiety book that I have ever read – Working Through Panic by Bronwyn Fox – she treated the actor Gary McDonald and many others based on her own experiences.
It is an extremely practical book that covers symptoms, causes and best of all how to work through it and maintain yourself. Once I had read it from cover to cover, I would go to it in times of anxiety and whichever page it fell open on, always had some great practical advice that hit home.
Highly recommended reading and support.

[Annabelle Joy]

Janine, I have suffered from the anxiety you describe once, and went onto anti-depressants for a while. It is a horrible feeling, something I hope I never experience again. So good to see how much better you are.

AJ

[hexi2]

Hi All

The psychologist gave me a link to this website...

Its all about eating disorders including binge eating/obession...may be helpful

http://www.cci.health.wa.gov.au/reso...cfm?Info_ID=48

[hexi2]

I found this study really interesting its about starvation syndrome

http://www.counsellingconnection.com...tion-syndrome/

Also apparently we can suffer from starvation syndrome even when we are of a normal weight where we have lost a lot of weight...the body can respond in the same manner.

This makes sense for me...dry skin, loss of period for 5 months, hair falling out and obsession with food and binge eating (which I have never had before), just found it such an interesting study

[Annabelle Joy]

That's really interesting, hexi. I think that in general it is not true for Cohen dieters, as the diet is designed so that our bodies don't go into starvation mode, but it may well be true for some.

AJ

[krabi]

Hi all,

I need help. I have lurked and occassionally posted throughout my journey and am a week into Maintenance and I need some help from the more experienced maintainers out there.

For 8.5 months I stuck to the plan, then did refeed no problems, in fact I am one of the lucky few who found it easy not to deviate. Four days of maintenance, all good. Then something happened. I decided to have a little bit of chocolate. To cut a long story short, I have binged about three times in the last four days on chocolate (I admit a 'binge' is about 100g but this is so not me!!!), and all i can think about is what I want to eat and when i can eat it next. Yesterday i started a two day 'reset' and about 20 minutes ago I went down to the Chocolate Box and bought (sugar free but hey, that doesn't make it ok) a bar of dark hazelnut chocolate and ate it walking back to the office.

This chocolate thing is so not me, before Cohens it was brie, S&V chips, olives, all good salty things...but now all i can think about is chocolate. Argh. I need some advice, how do i stop this sabotaging behaviour. I know in my heart and mind how hard i have worked to lose 40kg over the last 8.5 months and now it almost feels like i am allowing myself to have this (*evil*) chocolate as a reward for 'depriving' myself for so long.

I have read the binge eating thread again and i know this is something in my head i need to sort out but I could really use some advice about now. Or a kick in the pants! i so don't want to undo all this hard work...

Help!!!

[shell]

Hi krabi,
Chuck out the chocolate! NOW!
If you are eating the chocolate without following the guidelines (carbs beforhand) it will make it worse.

Are you keeping off the carbs?
A lot have trouble with carbs spiking their insulin- which makes you want to binge!
Hang in there- all is never lost- go back to your reset and STOP buying chocolate!
Shell

[krabi]

Thanks Shell, I have been mainly avoiding carbs, although did have an apple and 2 crispbreads this morning, so maybe that spiked my insulin and is what prompted the desire to eat choc just now. (Do you think that was sufficient carb-wise to follow the maintenance rule for carb before 'dessert'?)

What worries me most is that it doesn't even feel like a physical desire to eat it, more a mental one that i get it in my head that i want it and nothing can stop me. Argh. Although i have to say i feel better and a little more in control just writing this... Intellectually i know it is wrong yet i still marched to the shop. I think that my one little bit 4 days ago was enough to set me on this path (it just tasted and felt so good!) and so i really just need to avoid chocolate completely. It seems it is a real binge trigger for me.

Ok, back to reset and NO MORE CHOCOLATE.

Nothing tastes as good as being thin feels. (It is nice to actually know now how that feels!!)

Thanks...again.

[shell]

Carbs before sweets has to be potato, rice pasta etc-not crispbreads.
That is why you can still have crispbread on re set.

I went through a cheese eating phase!
Very weird.
Ice cream seems to make me binge as well, so no more ice cream in the house for quite a while!

You might also have to include some protein before your apple- I found if I had any fruit in the morning I was looking for food all afternoon- now I have fruit very late afternoon or mainly after tea.
Good luck, you will get past this.
Shell

[krabi]

damn, i was hoping the CB would be enough. Thank you for your support. I have read your diaries and those of the others that have been through similar things, and I really appreciate the advice.

Damn, i thought the program was the hard part, but it is easy compared to this!! And i think you are right on the fruit, only with protein from now on...thank you!

[shell]

Your welcome
Shell

[Faithy]

Hey Krabi..

Shell is so right.. what you HAVE to try & avoid is going without ANY sugar for at least 3 to 4 days for the desire to leave you.. the problem is mentally we tend to remember how we felt when we ate the stuff, but we forget how it made us feel afterwards..

I think that a lot of the time we actually don't recognise it as a chemical problem.. for such a long time I thought it was a mental problem for me but I now don't believe it is.. I know that not everyone is the same, but I think this very problem is more common than people realise..

If you think about while we were on the program there was NO insulin spike at all.. then once into maintenance we perhaps might not follow the guidelines as they are intended & so we get that insulin spike that we haven't had for months & months & our bodies & our minds go into complete raptures over the sensation.. we then remember THAT sensation as feeling wonderful, so we desire to do it over & over again.. we need to find that balance again within our hormones & get the serotonin back the way it use to be..

I don't know if this has helped at all.. but trust me, you're not alone.. I use to be a savoury eater.. when I started craving the sweet stuff I was like "what the'??? But now it makes sense & I just have to have the strength to resist for those few days & not let myself have any sugar in the future.. even fruit can set me off if I'm not careful.

[krabi]

Hi Faithy, yes, i think you are right, i need to avoid sugar for a few days and try to reset myself properly. Actually, i think i may have discovered what i did wrong...i have been having cappacinos. I think perhaps the milk is what is setting me off on my desire to stuff my face with sugar. I will try to stick to plan foods only and make sure any fruit is with protein for the next few days and see if that works. I can do this, i got through the last 9 months, i can get through the next couple of days and get my chemicals back in balance.
Thank you....

[Faithy]

Actually Krabi.. I think you might have something there.. my one BIG weekness since finishing refeed has been cappucinos & I'll have a skim milk one practically every day.. I was thinking today how odd it was that it makes me think of things like cookies & chocolate, which I wouldn't want..

So I said to hubby this morning as of tomorrow I am going black coffee only & hopefully I'll come off of coffee all together gradually as I never use to drink coffee at all before Cohen's..

So thank YOU

[Cheral]

Funny you guys should mention the milk. I am having no problems on maintenance, no binges, no weight out of control at all.
I have not gone back to the milk in tea or coffee. Still having my chinese tea, black coffee and maybe once a week, certainly no more, I am buying either a flat white or a hot chocolate.
And biscuits dunked in a chinese tea, or eaten with chocolate, is just not the same, so it helps me avoid these things while Im at work.

Maybe the lack of milk is helping me avoid any insulin spikes.

[Kohinoor]

Hi all,

Watch anything ending in "...OSE" !!!

Maybe the lack of milk is helping me avoid any insulin spikes

A diabetic friend of mine when LOW on sugar (hypo) would drink milk - brought him round quicker than anything else - the LACTOSE obviously helped.

even fruit can set me off if I'm not careful.

Hence the choice of "medium-sized" fruit when on plan - don't want too much FRUCTOSE.... And NOT some small fruits, as they are TOO sweet.

Then there's GLUCOSE, SUCROSE.... Are there others? Those popped easily into mind,

Koh

PS Ah, yeah, watch out for Tuberose

[krabi]

thanks everyone. i think it might be the milk doing this to me so i am going to avoid it for a while and see if that helps...i really love my strong skinny cap but damn, it isn't as amazing as being svelte and gorgeous!! let me know how you go Faithy!

[Annabelle Joy]

Maltose, galactose.

AJ