How Your Brain Functions During an Eating Disorder

Eating disorders are often viewed through a physical lens—weight changes, nutritional deficiencies, and physical impact on bone or organ health. 

The brain, an organ that requires a steady supply of nutrients to function optimally, is profoundly impacted by disordered eating patterns & inadequate caloric intake. Understanding these effects can help individuals with eating disorders, as well as their loved ones, recognize the importance of seeking proper treatment.

Dr. Jennifer Gaudiani, a leading expert in eating disorder medicine and author of Sick Enough, describes in detail how malnutrition and disordered eating can alter brain function, cognition, and emotional regulation. While this topic can be overwhelming, learning about it with compassion rather than fear can help individuals better understand their experiences and work toward recovery.

1. The Brain on Starvation: What Happens When the Body Lacks Nutrition?

The human brain makes up about 2% of total body weight but consumes approximately 20% of daily energy intake. When someone is restricting food, whether through intentional dieting, anorexia nervosa, or another disordered eating pattern, the brain doesn’t get the fuel it needs. Over time, this lack of nutrients has significant consequences.

• Cognitive Fog and Difficulty Concentrating: Without enough energy, brain function slows down. This can make tasks that once felt easy—reading, problem-solving, or even holding a conversation—seem exhausting or frustrating.

• Obsessive Thoughts About Food: Interestingly, the brain’s survival instinct kicks in when it isn’t receiving enough nutrients. Research has shown that individuals who are deprived of food often become preoccupied with thoughts of eating, meal planning, or food-related rituals. 

• Memory and Learning Impairments: Studies have found that malnutrition can shrink certain areas of the brain, including the hippocampus, which is responsible for memory and learning. This can make it difficult to retain new information, a challenge for students trying to keep up academically.

2. The Emotional Toll: Anxiety, Depression, and Irritability

The effects of eating disorders aren’t just cognitive; they deeply affect emotional regulation as well.

• Increased Anxiety and Depression: Malnutrition disrupts neurotransmitter balance, leading to increased anxiety and depressive symptoms. Many individuals with eating disorders experience heightened fear, guilt, or sadness, often feeling stuck in a cycle they can’t break.

• Irritability and Mood Swings: The brain relies on stable blood sugar levels to regulate mood. When food intake is inconsistent, blood sugar levels fluctuate, leading to increased irritability, anger, or emotional outbursts.

• Loss of Interest in Socialization: Many people with eating disorders withdraw from social activities, not only due to anxiety around food but also because of reduced energy and interest in activities that once brought joy. This isolation can further exacerbate feelings of loneliness and depression.

3. The Gut-Brain Connection: Why Digestion and Mental Health Go Hand in Hand

A growing body of research highlights the deep connection between gut health and brain function. The gut contains millions of neurons and communicates directly with the brain via the vagus nerve. When someone is engaging in disordered eating behaviors, this gut-brain connection is disrupted.

• Slowed Digestion and Gastrointestinal Distress: When the body is in a malnourished state, it prioritizes essential functions like keeping the heart beating, often slowing down digestion in the process. This can lead to bloating, constipation, and nausea, which can further reinforce disordered eating behaviors.

• Disrupted Hunger and Fullness Cues: The brain and gut communicate to regulate hunger and satiety. When someone restricts food for an extended period, their body may stop sending proper hunger signals, making it difficult to recognize when they need nourishment. Conversely, binge-like eating episodes may occur as the body tries to compensate for prolonged restriction.

• Impact on Serotonin Levels: Around 90% of serotonin, a neurotransmitter responsible for mood regulation, is produced in the gut. Disruptions in eating patterns can negatively impact serotonin production, contributing to increased feelings of depression and anxiety.

4. Long-Term Neurological Effects: Are They Reversible?

Many individuals worry about whether the brain damage caused by an eating disorder is permanent. While prolonged malnutrition can lead to changes in brain structure, research shows that with proper refeeding and treatment, the brain has an incredible ability to heal.

• Gray Matter Loss and Recovery: MRI studies on individuals with anorexia nervosa have shown a reduction in gray matter volume, which can affect cognition and emotional regulation. However, with weight restoration and proper nutrition, these changes are typically reversible.

• Rebuilding Neural Pathways: Just as the brain adapts to malnutrition, it can also adapt to recovery. Engaging in consistent, adequate nutrition allows the brain to rebuild and restore normal functioning over time.

• The Role of Therapy and Support: In addition to physical healing, therapy (such as cognitive-behavioral therapy and nutrition counseling from an eating disorder expert) can help individuals retrain their thought patterns and develop a healthier relationship with food.

5. Moving Toward Healing: Steps to Support Brain Health in Recovery

If you or someone you know is struggling with an eating disorder, it’s important to know that recovery is possible. Supporting brain health through proper nourishment and self-care can play a key role in healing.

• Consult with Eating Disorder Specialists or Facility:  Call any reputable eating disorder program of provider & ask for an assessment. They will give a recommendation for the level of care needed to safely help you do nutritional restoration & treatment. You are not obligated to use them as your provider but they can give you resources & recommendations to consider.

• Prioritize Regular, Balanced Meals: Eating consistently throughout the day ensures that the brain receives a steady supply of energy. This can improve cognitive function, mood stability, and emotional resilience. This should be done in tandem with a eating disorder dietician because there are many associated and even fatal risks of this being done too slowly, too quickly, or in certain ways.  

• Seek Professional Support: Working with a registered dietitian, therapist, or medical professional specializing in eating disorders can provide individualized guidance for recovery.

• Practice Self-Compassion: Recovery is not linear, and setbacks are part of the process. Being kind to yourself and recognizing progress, no matter how small, is essential.

Final Thoughts: A Compassionate Perspective on Brain Health and Eating Disorders

Understanding how eating disorders impact the brain is not meant to create fear or shame but rather to empower individuals with knowledge. The brain is incredibly resilient, and with the right support, healing is entirely possible. If you or someone you love is struggling, reaching out for help is a powerful step toward reclaiming not just physical health, but mental and emotional well-being as well.

Start Eating Disorder Treatment in Provo, UT

You are not alone in this journey, and your brain—and your body—deserve the nourishment and care they need to thrive. You can seek support with Inside Wellness by following these simple steps:

1. Contact us or give us a call at 801-699-6161

2. Meet with a caring therapist

3. Start supporting your brain health today!

Other Services Offered with Inside Wellness

Eating disorder treatment is not the only service offered by Inside Wellness. We are happy to offer support with other forms of mental health support including anxiety treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Perfectionism & Burnout: How to Stop Running on Empty

If you’re a high-achieving college student, you probably know the feeling: pushing yourself to excel in every class, saying yes to every opportunity, and constantly striving to be the best version of yourself. You work hard because you want to succeed—but at what cost?

Perfectionism often masquerades as ambition, making it seem like a strength. And in some ways, it is. Your high standards push you to achieve incredible things. But when those standards become impossible to meet, perfectionism can turn into a relentless, exhausting cycle that leads straight to burnout. If you’ve ever felt drained, overwhelmed, or like you’re running on empty despite giving your all, perfectionism might be the culprit.

The Link Between Perfectionism and Burnout

Burnout isn’t just about feeling tired—it’s deep exhaustion, both mental and physical, caused by prolonged stress. Perfectionists are especially prone to burnout because they often set unrealistic expectations, fear failure, and struggle to rest. If you find yourself constantly:

• Rewriting essays multiple times even though the first draft was already great

• Saying yes to every club, internship, or leadership role because you feel like you should

• Feeling guilty when you take breaks or don’t check everything off your to-do list

• Beating yourself up over a 90% because it wasn’t a 100%

• Struggling to relax because you feel like you’re falling behind

…then you might be experiencing perfectionism-driven burnout.

The problem is that perfectionism convinces you that you’re never doing enough. And when your self-worth is tied to achievement, even your successes don’t feel satisfying—they just raise the bar higher. This constant pressure can leave you feeling exhausted, anxious, and unmotivated.

The good news? You don’t have to live like this.

Here are some practical ways to break the cycle and protect yourself from burnout while still striving for excellence.

1. Redefine Success (Hint: It’s Not Just About Being Perfect)

Perfectionists tend to have an all-or-nothing mindset. You might think, If I’m not the best, then I’ve failed. But real success isn’t about being flawless—it’s about learning, growing, and making progress.

Try shifting your focus from perfect to excellent. Excellence allows for mistakes, learning curves, and flexibility. Instead of aiming for perfection on every assignment, ask yourself: Did I learn something? Did I do my best within reason? If the answer is yes, that’s a win.

2. Set Boundaries with Your Inner Critic

Your inner critic is that voice in your head that says, You’re not working hard enough. You could’ve done better. You should be doing more.

Instead of letting it run the show, practice talking back to it. When that critical voice pops up, challenge it:

• Would I say this to a friend?

• Is this actually true, or just fear talking?

• Is this thought helping me or hurting me?

By recognizing that your inner critic isn’t always right, you can start to create mental space for self-compassion and realistic expectations.

3. Learn to Rest Without Guilt

Perfectionists often feel like they have to earn rest. But the truth is, rest isn’t a luxury—it’s a necessity. Just like you wouldn’t expect your phone to work on 1% battery, you can’t expect your brain to function at full capacity without recharging.

Start incorporating intentional breaks into your schedule:

• Take 10-minute breaks between study sessions.

• Schedule non-negotiable downtime, like a movie night or coffee with friends.

• Prioritize sleep—pulling all-nighters isn’t a badge of honor, it’s a fast track to burnout.

You are allowed to rest. In fact, you need to rest in order to do your best work.

4. Embrace “Good Enough” Work

Perfectionists often spend twice as long on assignments, reworking things that were already great. But not everything needs to be perfect—sometimes good enough really is enough.

Give yourself permission to:

• Stop editing that paper after two rounds of revisions instead of five.

• Submit a project that meets the requirements without obsessing over every detail.

• Accept that sometimes, doing well is better than trying (and failing) to be flawless.

Your time and energy are valuable—use them wisely.

5. Ask for Help When You Need It

Perfectionists often feel like they have to handle everything alone. But burnout thrives in isolation. If you’re struggling, reach out for support:

• Talk to a trusted friend or mentor.

• Visit your college’s counseling center.

• Let a professor know if you’re overwhelmed.

Asking for help doesn’t mean you’re weak—it means you’re human. And the strongest, most successful people know when to lean on others.

Final Thoughts: You Are More Than Your Achievements

At the end of the day, you are so much more than your GPA, resume, or accomplishments. Your worth isn’t defined by how many leadership roles you hold or how perfect your work is. It’s defined by who you are as a person—your kindness, your resilience, your passion.

Burnout isn’t a badge of honor. And perfectionism, while tempting, isn’t a sustainable way to live. You can be successful without running yourself into the ground. By setting healthier expectations, learning to rest, and embracing imperfection, you’ll not only protect your well-being—you’ll actually set yourself up for a more fulfilling, balanced life.

So take a deep breath, let go of that impossible standard, and remind yourself: you are already enough.

Start Addressing Burnout, Perfectionism and Anxiety in Provo, UT

If perfectionism and burnout are leaving you exhausted, it's time to break the cycle. You don’t have to do it alone. Whether you're struggling with burnout, setting healthier boundaries, or learning to embrace rest, Inside Wellness can help you find balance and reclaim your well-being. Reach out today by following these simple steps:

1. Contact us or give us a call 801-699-6161

2. Meet with a caring anxiety therapist

3. Start changing your story!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service that Inside Wellness offers. Other mental health services include eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer. Visit our blog or FAQ today.

The Perfectionism Trap: Understanding It and Learning to Let Go

Have you ever felt like nothing you do is quite good enough? Maybe you spend hours rewriting an email at work, feeling like it still doesn’t sound “right.” Or maybe you avoid starting a big project because you’re afraid it won’t turn out exactly as you imagined.

That, my friend, is perfectionism at work.

Perfectionism isn’t just about “trying to do your best.” It’s about tying your self-worth to flawless performance and feeling like anything less than perfect is unacceptable. It’s exhausting, anxiety-inducing, and—ironically—often leads to procrastination, burnout, and self-doubt.

Let’s take a deep dive into the core of perfectionism, how it shows up in different areas of life, and, most importantly, how you can start breaking free through self-compassion.

The Core Tenets of Perfectionism

At its core, perfectionism is driven by the belief that:

Mistakes = Failure: There’s no room for getting things wrong or learning through trial and error. If it’s not perfect, it’s not worth doing.

Your Worth Is Tied to Your Achievements: You feel like you’re “only as good” as your latest success. If you don’t excel, you fear others will think less of you—or worse, you’ll think less of yourself.

Control is Everything: Perfectionists often try to control outcomes, whether that’s by obsessively checking work, avoiding risks, or delaying decisions until they feel completely “ready” (which never really happens).

There’s a Constant Fear of Judgment: You don’t just want to succeed—you want to be seen as successful, competent, and put-together at all times. The idea of others seeing your flaws or struggles feels unbearable.

Rest Feels Undeserved: Relaxing feels like slacking off. You think, “I’ll rest when I’ve accomplished everything on my list.” But that list is never-ending.

While these beliefs might seem like they push you toward success, they often backfire, leading to:

• Procrastination (because if it can’t be perfect, why start?)

• Burnout (because perfectionism is a full-time job)

• Low self-worth (because you never feel “good enough”)

• Anxiety and avoidance (because failure feels catastrophic)

Now let’s see what perfectionism actually looks like in everyday life.

How Perfectionism Shows Up in Different Life Stages

The College Student: The Fear of Getting it Wrong

Meet Sarah. She’s a college sophomore who spends hours perfecting her essays before turning them in. If she gets an A-, she spirals into self-doubt, convinced she’s not as smart as she thought.

When studying for exams, she spends so much time re-reading every chapter that she never finishes her study plan. Her anxiety keeps her up late, and even when she does get good grades, she feels like she should have done more.

How Perfectionism Holds Her Back:

• She struggles with procrastination because she doesn’t want to start assignments unless she’s sure they’ll be great.

• She overworks herself, but no matter how much she does, she never feels truly satisfied.

The Young Professional: Hustling for Approval

Now meet Jake. He’s a young marketing professional in his first full-time job. Every email he writes goes through multiple drafts because he’s terrified of sounding unprofessional. He volunteers for every project—even when he’s overwhelmed—because he wants to prove himself.

At meetings, he hesitates to share ideas in case they’re not “perfect.” He replays conversations in his head, wondering if he said anything that made him look incompetent.

How Perfectionism Holds Him Back:

• He’s constantly second-guessing himself, which slows down his work.

• He takes on too much, fearing that saying “no” will make him look bad.

• He’s afraid to take risks or speak up, even when he has great ideas.

The Parent: The Pressure to Be Everything

Finally, meet Lisa. She’s a mother of two who feels like she’s failing if she’s not doing everything “right.” She reads parenting blogs obsessively, trying to make sure her kids eat the healthiest meals, get the best education, and never experience any struggle.

She compares herself to other moms on social media, feeling guilty if she loses her patience or doesn’t plan picture-perfect family outings. If her child struggles in school or has a meltdown, she blames herself, wondering if she should have done more.

How Perfectionism Holds Her Back:

• She struggles to relax and feels like she’s “doing enough.”

• She’s hard on herself for things that are outside of her control.

• She puts everyone else first but never gives herself grace.

How to Challenge Perfectionism Through Self-Compassion

Perfectionism can feel like a heavy burden, but the good news is you don’t have to stay stuck in it. The antidote? Self-compassion.

Self-compassion means treating yourself with the same kindness, patience, and understanding that you would offer a friend. It’s about embracing imperfection and realizing that your worth isn’t tied to how “perfect” you are.

Here are a few practical ways to start challenging perfectionism with self-compassion:

1. Talk to Yourself Like You Would a Friend

Would you tell your best friend, “You’re such a failure because you made a small mistake”? No? Then why say it to yourself?

When you catch yourself in self-criticism mode, ask:
“What would I say to a friend in this situation?”
Then say that to yourself.

2. Embrace “Good Enough”

Instead of striving for 100% perfection, aim for 80% progress. Done is better than perfect. Improvement matters more than flawlessness.

Ask yourself:

• Is this actually not good enough, or am I holding myself to an impossible standard?

• What would happen if I let this be “good enough” and moved on?

3. Accept Mistakes as Growth Opportunities

Perfectionists fear failure, but mistakes are a normal part of learning.

Instead of saying “I failed”, try:
“I’m learning.”
“This didn’t go as planned, but what can I take from it?”

Mistakes don’t define you. They help you grow.

4. Challenge the “All-or-Nothing” Thinking

Perfectionists tend to see things in black and white—it’s either perfect or a failure. Challenge that by asking:

“Did I really fail, or did I just not meet my impossible standard?”
“Is this really a disaster, or is it just uncomfortable?”

There’s a whole gray area between perfect and failure—and that’s where real life happens.

5. Give Yourself Permission to Rest

You don’t need to earn rest by “doing enough.” You are worthy of rest and joy simply because you exist.

Ask yourself:

• Would I tell someone else they don’t deserve to take a break?

• How can I allow myself to rest without guilt?

Final Thoughts: Progress Over Perfection

Perfectionism might feel like a badge of honor, but in reality, it’s a heavy chain that keeps you stuck. Real success comes from embracing imperfection, taking risks, and giving yourself grace.

So today, take a deep breath and remind yourself:
You are already enough.
You are allowed to be a work in progress.
You don’t have to be perfect to be worthy, loved, and successful.

Because you are.

Start Overcoming Perfectionism and Anxiety With Therapy for Anxiety in Utah

If you struggle with perfectionism, anxiety, or just feel like you’d like some help learning how to put self-compassion into action, reach out and give us a call at 801-699-6161. Our team is ready to provide support in overcoming perfectionism, you don’t have to navigate it alone. You can start your therapy journey with Inside Wellness by following these steps:

1. Contact us or give us a call at 801-699-6161

2. Meet with a caring therapist

3. Start coping with your anxiety in more healthy ways!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service that is offered by Inside Wellness. Our team is happy to offer support with other forms of mental health support including eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Overcoming A Specific Anxiety Trigger: How Different Therapy Approaches Can Help

In this blog, we will be choosing one example of a common anxiety trigger to show how the varying therapy modalities would approach the treatment of this type of anxiety. 

There are many ways in which we can all have specific things in our lives that can bring in mild, moderate, severe, or even debilitating levels of anxiety.  Learning ways to help your fears & negative experiences fade into the background is always worth pursuing.  Most of the time, people want to understand what type of therapist to see & what approach they think may work best for them with anxiety.  

Different approaches may be better for some situations than others.  Some anxiety is more general, and some is more specific.  We will be outlining the different modalities specific to a singular trigger, the fear of dogs. If just reading that evokes high emotion, give yourself permission to stop reading, seek support, and reach out for help.  Therapy can make things easier; you do not have to suffer in fear & avoidance.

If you've ever found yourself crossing the street to avoid a dog or feeling your heart race at the sound of barking, you're not alone.

Anxiety around dogs—whether from a past negative experience or an unexplained fear—can be overwhelming and limiting. The good news? There are several effective therapy approaches that can help you regain control and feel more at ease.

Let’s break down some of the most effective therapeutic methods for anxiety and how they might be used to help someone overcome their fear of dogs.

Cognitive-Behavioral Therapy (CBT): Changing Fear-Based Thoughts

CBT is one of the most well-researched and effective treatments for anxiety. It works by identifying and challenging unhelpful thought patterns that fuel fear.

Example: Imagine someone has an ingrained belief that “All dogs are dangerous and will bite me.” A CBT therapist would help the person recognize that while some dogs can bite, the majority are friendly. The therapist might introduce evidence to counter this fear, such as statistics on how rare dog attacks are or stories of positive dog encounters. Over time, the person learns to replace fearful thoughts with more balanced ones, such as, “Most dogs are friendly, and I can learn how to read their body language to feel safer.”

Exposure Therapy: Facing the Fear Gradually

This therapy is all about slowly and systematically exposing a person to their fear in a controlled way so their brain stops perceiving it as a threat.

Example: A therapist might first ask the person to look at pictures of dogs, then watch videos of calm dogs, and then observe a real dog from a distance. Step by step, the exposure increases—maybe walking near a leashed dog in a park or eventually petting a small, well-trained dog. The goal? To retrain the nervous system to stop reacting as if every dog encounter is life-threatening.

Acceptance and Commitment Therapy (ACT): Making Peace with Fear

ACT takes a different approach—it doesn’t try to get rid of anxious thoughts but instead teaches people how to make peace with them. The focus is on values-based action: living life fully despite fear.

Example: Someone who loves hiking may have avoided trails because they fear running into dogs. In ACT, the therapist would help them recognize, “I don’t want my fear to control my life—I value adventure and spending time outdoors.” Instead of battling anxiety, the person learns to acknowledge their fear (“I notice that I feel anxious about dogs”) while still choosing to go on the hike. With mindfulness techniques, they practice allowing the anxiety to be there without letting it dictate their actions.

Dialectical Behavior Therapy (DBT): Regulating the Fear Response

DBT is particularly helpful for people who experience strong emotional reactions to their fears—like full-blown panic when a dog walks by. It teaches emotional regulation skills to calm the nervous system.

Example: If someone’s anxiety spikes from zero to ten at the mere sight of a dog, a DBT therapist might teach distress tolerance techniques like paced breathing (inhaling for four counts, exhaling for six) or grounding exercises (naming five things they see, four things they hear, etc.). Over time, these skills help the person regain a sense of control instead of being overwhelmed by fear.

Eye Movement Desensitization and Reprocessing (EMDR): Healing Past Trauma

For those whose dog anxiety stems from a traumatic experience—like a childhood dog bite—EMDR can be incredibly effective. This therapy uses guided eye movements (or other forms of bilateral stimulation) to help the brain reprocess distressing memories.

Example: Someone bitten by a dog as a child might still have a visceral fear response whenever they see a dog, even if it happened years ago. In EMDR, the therapist helps the person revisit the memory in a safe way, allowing the brain to process it so it no longer triggers an intense fight-or-flight response. This can significantly reduce fear over time.

Brainspotting (BSP): Accessing the Subconscious Fear Response

Brainspotting is a relatively new but powerful therapy that helps process deep emotional and traumatic memories by using eye positioning to access where fear is “stored” in the brain.

Example: A therapist might guide a client to focus on a specific eye position while thinking about their fear of dogs. This helps pinpoint where the fear is held in the brain and allows deeper emotional processing to occur. Over time, this can help the person move past their anxiety in a way that feels natural rather than forced. Many people report that after Brainspotting, their fear feels less intense or even completely neutralized.

Accelerated Resolution Therapy (ART): Rewriting the Fear Memory

ART combines elements of EMDR, guided imagery, and memory reconsolidation to rapidly process and “rewrite” distressing memories. It helps the brain detach the intense emotional charge from past experiences so that they no longer feel overwhelmed.

Example: If someone’s fear of dogs stems from a past bite, an ART therapist might guide them through visualizing the memory while using rapid eye movements to process and neutralize the fear. The unique part? The person can “rewrite” the memory, replacing the scary parts with a new, peaceful image. For example, instead of replaying a traumatic dog bite, they might visualize safely petting a calm dog. The brain accepts this new image, helping to reduce fear at the subconscious level.

Final Thoughts: There's No One-Size-Fits-All Approach

Anxiety—whether about dogs or anything else—doesn’t have to control your life. Therapy offers multiple paths to healing, and the best approach depends on your unique experience. Whether you prefer changing your thought patterns (CBT), gradually facing your fear (Exposure Therapy), or processing trauma at a subconscious level (Brainspotting, ART, or EMDR), there’s a way forward.

Start Therapy for Anxiety in Salt Lake City, UT

If anxiety is holding you back, reaching out to a therapist could be the first step toward feeling more empowered. You deserve to live a life that isn’t dictated by fear! Reach out & give us a call, we can help. Start your therapy journey with Inside Wellness by following these simple steps:

1. Contact us or give us a call 801-699-6161

2. Meet with a caring anxiety therapist

3. Start changing your story!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service that Inside Wellness offers. We are happy to offer support with other mental health services, including eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Exploring Body Image Through the Lens of HAES®

Body image plays a profound role in how we perceive ourselves and navigate the world. It influences our mental health, relationships, and overall quality of life. While it’s a topic often discussed in popular media, understanding why body image issues exist, who is most affected, and how to improve body image requires deeper exploration. This blog approaches the subject using the Health at Every Size® (HAES®) framework, which promotes body diversity, respect, and overall well-being rather than weight-focused ideals.

Why Does Body Image Exist?

Body image refers to an individual’s perceptions, thoughts, and feelings about their body. It’s shaped by a multitude of factors:

1. Cultural Influences

Societal standards of beauty are pervasive and powerful. From advertisements to social media, individuals are bombarded with images of idealized bodies—often thin, muscular, or otherwise unattainable for most people. These standards perpetuate the notion that one’s worth is tied to physical appearance.

2. Family and Peer Dynamics

Family attitudes and peer interactions also play a significant role. Comments about weight or appearance, even when well-intentioned, can profoundly impact one’s body image. Children who grow up in environments where dieting or body dissatisfaction is normalized are more likely to internalize those feelings.

3. Media and Technology

The rise of social media has amplified body image issues. Filters, photo editing, and curated portrayals of “perfect” lives create unrealistic expectations. Constant comparison to others on platforms like Instagram or TikTok can lead to feelings of inadequacy.

4. Intersectionality

Factors such as gender, race, socioeconomic status, and ability intersect to shape unique body image experiences. For instance, marginalized groups may face additional pressures to conform to dominant beauty norms while grappling with systemic discrimination.

Who is Most Impacted by Body Image Issues?

While anyone can experience body image concerns, certain groups are more vulnerable:

1. Adolescents and Young Adults

Adolescence is a critical time for self-concept development. Rapid physical changes, coupled with societal pressures, make young people particularly susceptible to body dissatisfaction.

2. Women and Girls

Research consistently shows that women and girls are disproportionately affected by societal beauty standards. The pressure to conform to thin ideals can lead to harmful behaviors such as dieting, disordered eating, and low self-esteem.

3. Men and Boys

Though less often discussed, men and boys also face body image challenges. The rise of muscularity-focused ideals has led to increased rates of body dissatisfaction, exercise addiction, and use of performance-enhancing substances.

4. LGBTQIA+ Individuals

Members of the LGBTQIA+ community often face unique body image pressures, compounded by experiences of stigma and discrimination. For example, gay men report higher levels of body dissatisfaction compared to their heterosexual counterparts.

5. Individuals with Larger Bodies

Weight stigma and anti-fat bias exacerbate body image concerns for individuals in larger bodies. They often face discrimination in healthcare, employment, and social settings, reinforcing the harmful belief that body shape equates to health and worth.

Improving Body Image Through the HAES® Framework

The HAES® philosophy challenges weight-centric approaches to health and promotes body acceptance and holistic well-being. Here are actionable strategies to improve body image through this lens:

1. Shift Focus Away from Weight

• Reframe Health Goals: Instead of striving for weight-centric goals, focus on behaviors that enhance overall well-being, such as nourishing your body, moving in ways that feel good, and getting adequate rest.

• Challenge Myths: Educate yourself on the science of body diversity and the limitations of BMI as a measure of health.

2. Practice Body Neutrality and Acceptance

• Body Neutrality: This approach emphasizes appreciating your body for what it can do rather than how it looks. For example, focus on the strength of your legs for carrying you through the day.

• Body Gratitude: Cultivate gratitude for your body’s functionality, such as its ability to heal, breathe, or experience pleasure.

3. Set Boundaries with Media

• Curate Your Feed: Unfollow accounts that promote unrealistic beauty standards and follow those that celebrate body diversity and self-acceptance.

• Limit Screen Time: Reducing exposure to appearance-focused content can lessen comparison and improve mental well-being.

4. Engage in Mindful Movement

Instead of exercising to burn calories or alter your appearance, explore activities that bring joy and connection to your body, such as dancing, yoga, or hiking.

5. Foster a Supportive Environment

• Positive Language: Be mindful of how you speak about your own and others’ bodies. Avoid appearance-based compliments and focus on qualities unrelated to physicality.

• Seek Community: Surround yourself with people who value you for who you are, not how you look.

Treatment Options for Body Image Concerns

For those struggling with significant body image issues, professional help can be transformative. Here are some common approaches:

1. Cognitive Behavioral Therapy (CBT)

CBT helps individuals identify and challenge negative thought patterns about their bodies. Techniques include:

• Reframing unhelpful beliefs about appearance.

• Reducing behaviors like body checking or avoidance.

• Building self-compassion and resilience.

2. Body Image-Specific Therapy

Some therapists specialize in body image work, using approaches like:

• Acceptance and Commitment Therapy (ACT): Encourages individuals to accept their thoughts and feelings about their body without judgment and commit to values-driven actions.

• Compassion-Focused Therapy (CFT): Focuses on cultivating self-compassion to combat shame and self-criticism.

3. Support Groups

Connecting with others who share similar experiences can reduce feelings of isolation. Groups focused on body positivity or eating disorder recovery often provide a safe space to share and heal.

4. Art and Somatic Therapies

Creative and body-based therapies, such as dance or expressive arts, can help individuals reconnect with their bodies in non-judgmental and affirming ways.

A Path Toward Body Peace

Improving body image is a journey, not a destination. It requires unlearning societal messages, embracing body diversity, and cultivating self-compassion. The HAES® framework reminds us that health and worth are not determined by size or shape but by our holistic well-being and lived experiences.

Start Addressing Body Image Issues in Provo, UT

If you’re struggling with body image, know that support is available. Therapy, community, and small, intentional steps toward self-acceptance can make a world of difference. Remember: your body is inherently valuable, exactly as it is. For more information or support for body image concerns, contact our team of caring therapists. You can start your therapy journey with Inside Wellness by following these steps:

1. Contact us or give us a call 801-699-6161

2. Meet with a caring anxiety therapist

3. Start changing your story!

Other Services Offered with Inside Wellness

Body image therapy isn’t the only service Inside Wellness offers support with addressing. Our team is happy to offer support with other forms of mental health support including anxiety treatment and eating disorder treatment. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Understanding ARFID: An Atypical Eating Disorder

When people think of eating disorders, conditions like anorexia nervosa or bulimia nervosa often come to mind. These disorders are typically characterized by body image concerns, intense fear of body shape & size, and behaviors aimed at minimizing weight or food consumption. However, there is another eating disorder that significantly impacts individuals but is often misunderstood or overlooked: Avoidant/Restrictive Food Intake Disorder, or ARFID. 

What is ARFID?

 ARFIDS often presents in early childhood and is often seen as “picky” eating.  At first, this may not raise too much alarm since most children have strong food preferences and/or need multiple exposures before they actively choose a wide variety of foods.  This is why it is often not identified as a problem until the child's food amount is lacking or parents start to get worried about the lack of nutrients the child has given the narrow group of foods they typically feel drawn towards. An individual with ARFIDS will select food or avoid foods based on taste, textures, and sensory sensitivities, fear of aversive consequences (such as choking or vomiting). 

The criteria for ARFID include:

• Persistent failure to meet nutritional or energy needs, leading to one or more of the following:

• Significant weight loss or failure to achieve expected weight gain 

• Nutritional deficiencies

• Dependence on supplements or tube feeding

• Significant interference with daily life and social functioning

• The avoidance or restriction is not due to a lack of available food or cultural practices.

• It is not better explained by another medical condition or a mental health disorder, and it occurs without fears related to body image.

How is ARFID Different from Anorexia and Bulimia?

ARFID is distinct from anorexia and bulimia in several key ways:

1. Body Image Concerns

• Anorexia and Bulimia: Both disorders are deeply rooted in concerns about body image and weight. People with these conditions typically engage in behaviors to lose weight or prevent weight gain, such as restrictive eating, excessive exercise, or purging.

• ARFID: Individuals with ARFID are not driven by body image issues. Instead, their food avoidance stems from sensory sensitivities, fear of choking or vomiting, or a lack of interest in food.

2. Behavioral Triggers

• Anorexia and Bulimia: Triggers often include societal pressures, personal experiences of body shaming, or internalized perfectionism.

• ARFID: Triggers are more likely to involve specific sensory experiences (e.g., texture or smell of food), traumatic experiences with eating (e.g., choking or severe vomiting), or innate low appetite.

3. Physical and Emotional Manifestations

• Anorexia and Bulimia: These disorders often lead to extreme weight or nutritional changes and medical complications related to malnutrition, as well as emotional distress from body dissatisfaction.

• ARFID: While ARFID also causes significant physical and nutritional concerns, emotional distress is more likely to stem from social or functional impacts (e.g., difficulty eating in public or with family).

Who is Affected by ARFID?

ARFID can affect individuals of all ages, but it is particularly common in children and adolescents. Some adults may also experience ARFID, especially if their symptoms were not recognized or treated earlier in life. People with ARFID often have co-occurring conditions, such as:

• Anxiety disorders

• Autism spectrum disorder

• Attention deficit hyperactivity disorder (ADHD)

• Gastrointestinal disorders

Recognizing the Signs

Early recognition of ARFID is crucial for effective intervention. Signs may include:

• A highly limited range of accepted foods, often described as "picky eating" persists into adolescence or adulthood.

• Avoidance of foods based on texture, smell, or appearance.

• Fear of choking, gagging, or vomiting when eating.

• Significant weight loss, failure to grow as expected, or reliance on nutritional supplements.

• Difficulty participating in social or family meals.

Treatment Options for ARFID

Effective treatment for ARFID requires a multidisciplinary approach tailored to the individual’s needs. Here’s an overview of common treatment options:

1. Nutritional Counseling

A registered dietitian with experience in eating disorders can help create a balanced meal plan that gradually introduces a wider variety of foods. Nutritional counseling also addresses deficiencies and ensures that the individual’s energy needs are met.

2. Cognitive Behavioral Therapy (CBT)

CBT is a widely used therapeutic approach for ARFID. It helps individuals identify and challenge distorted thoughts about food and eating, and gradually reduces food-related anxieties. Exposure therapy, a component of CBT, can be particularly effective in helping individuals face and overcome food-related fears.

3. Occupational Therapy

For individuals with sensory sensitivities, occupational therapy can help desensitize them to challenging textures, smells, or other sensory triggers. Therapists use structured exposure and sensory integration techniques to make eating less stressful and more enjoyable.

4. Medical Management

In severe cases, individuals may require medical interventions to address malnutrition or weight loss. This might include temporary reliance on feeding tubes or specialized supplements to stabilize their physical health while they engage in therapy.  The MD may also recommend a speech pathology assessment to make sure that there is not a swallowing problem the child is responding to when faced with food fears.

5. Family-Based Therapy (FBT)

For children and adolescents, involving the family in treatment is essential. Parents and caregivers learn strategies to support their child’s eating and create a positive, pressure-free mealtime environment.

6. Psychiatric Support

For those with co-occurring anxiety, depression, or other mental health concerns, psychiatric support, including medication, maybe a part of the treatment plan.

Overcoming Stigma and Misconceptions

ARFID is often misunderstood as "extreme picky eating," but it is a serious and diagnosable eating disorder. The stigma surrounding ARFID can prevent individuals and families from seeking help, especially when others dismiss their struggles as mere preferences or habits. Educating the public about ARFID can reduce this stigma and ensure that those affected receive the compassion and support they need.

A Message of Hope

Living with ARFID can be challenging, but recovery is possible with the right support and treatment. Whether it’s a child learning to enjoy a wider variety of foods or an adult overcoming long-standing fears, small, consistent steps can lead to significant progress. Remember, seeking help is a sign of strength, and no one has to navigate this journey alone.

Start Eating Disorder Treatment in Provo, UT, and Across Utah

If you or someone you love is struggling with ARFID, reaching out to a therapist or medical professional experienced in eating disorders is a critical first step. With patience, understanding, and comprehensive care, a healthier relationship with food is within reach. You can start your therapy journey with Inside Wellness by following these simple steps:

1. Contact us or give us a call at 801-699-6161

2. Meet with a caring therapist

3. Start improving your relationship with different foods!

Other Services Offered with Inside Wellness

Eating disorder treatment is not the only service offered by Inside Wellness Our team is happy to offer support with other forms of mental health support including anxiety treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Types of Eating Disorders Part IV: What Is Binge Eating Disorder?

Binge Eating Disorder is a serious but treatable mental health condition.

It involves recurring episodes of eating large amounts of food in a short period while feeling out of control. These episodes are often accompanied and or preceded, by intense feelings of shame, guilt, distress, or any other difficult emotion we humans experience.  

Binge eating isn't just eating a little more than usual during a holiday or eating dessert when you're already full. It's characterized by specific patterns, such as:

• Quantity of Food: Consuming an objectively large amount of food in a short time frame (for example, what most people would consider more than "normal" to eat in those circumstances).

• Feeling Out of Control: Experiencing a sense of being unable to stop eating or control what or how much you're eating.

• Emotional Distress: Feelings of shame, guilt, or self-criticism often follow an episode.

• Eating Alone: Many people with BED eat in secrecy due to embarrassment.

• No Compensatory Behaviors: Unlike bulimia nervosa, binge eating is not followed by purging, excessive exercise, or fasting.

It’s important to emphasize that BED is not about lack of willpower or discipline—it’s a complex interplay of biology, psychology, and societal factors.

What Binge Eating Disorder Is NOT

Now, let’s clear up some misconceptions:

1. BED is not simply overeating. Overeating happens to everyone at times—think about Thanksgiving or a celebratory meal. BED, on the other hand, involves compulsive, repetitive episodes of eating that feel unmanageable and emotionally distressing.

2. BED is not a diet failure. Often, people with BED have a history of chronic dieting, which can actually contribute to the disorder. Dieting creates a cycle of restriction, deprivation, and eventual overcompensation.

3. BED does not discriminate. This disorder affects individuals of all ages, genders, races, and body sizes. 

4. BED is not about vanity or a lack of self-control. It’s deeply rooted in emotional, psychological, and physiological factors, and a biological drive to survive after periods of restriction.  

When someone who struggles with BED seeks treatment, they often feel very anxious & are dripping in shame.  The burden of shame is sometimes so intense that they have put off getting help.  They would prefer to disclose almost any other private information instead of this because they fear the judgment that is pervasive in our culture.  Since they do not understand why they can’t “make it stop”, it can feel like there is not a path forward for healing.  Once again, if this was about willpower or being disciplined, then they would not be struggling.  In many aspects of their lives, those core values & attributes are evident in their lives.  Engaging with food in this way can feel overwhelming, frustrating, terrifying, and debilitating. 

Treating this eating disorder follows a very similar path as treating all other eating disorders. 

We want to help them heal their relationship with food because it is often a love-hate relationship at best.  Healing the relationship with food takes time & work, and that will likely happen with a multidisciplinary team consisting of an eating disorder therapist & an eating disorder dietitian.   A few key elements will be addressed in both arenas:

Body Attunement & Body Trust

Learning how to listen to one's body cues and honor them, is critical to healing one's relationship with food.  Our culture tends to have a misguided belief that we cannot and should not trust our bodies.  This is primarily rooted in diet or wellness culture which is not infused with comprehensive data that is devoid of weight bias. We have adopted a belief that if we don’t overcontrol food, we will have awful health & gain weight ongoingly.  However, science shares a different perspective that learning to honor our body’s internal wisdom will lead to weight stability over our lifespans.  It also shows that bodies of all shapes & sizes can have positive health metrics. 

Emotional Awareness

A binge episode will begin with a biological trigger such as undereating or restricted eating, or by an emotional trigger.  A therapist will assist their client in looking for triggers that activate uncomfortable sensations or emotions or emotions themselves that are too overwhelming for the client’s nervous system.  They will then work on understanding how emotions work & find tools to help reduce emotional distress.  When emotions are more easily recognized & regulated in more effective ways, the relationship with food will shift more easily or fully resolve. 

Decreasing shame

Shame is the emotion that tries to convince us that parts of who we are or what we have done will render us unworthy or undeserving of good things or that others will reject or think less of us if they knew ___________(fill in the blank). It is the emotion that we all try hard to avoid because it makes us feel vulnerable & exposed.  And those people who experience binging eating episodes feel intense levels of shame. During the course of treatment, we will focus on challenging shame and replacing it with curiosity, self-compassion, and connection.  If we assume that binging (or any other thing a human may struggle with)  “shouldn’t happen” or is “our fault” then we will likely stay stuck in our patterns because we are trying to shame or judge our way out of the behavior. And while this may result in a temporary fix, it never leads to long-term solutions or good mental health. 

Self Trust

Oftentimes individuals who are struggling with BED have lost a sense of self trust over time, because of how our culture approaches body shape/size & has many false assumptions that have been placed on them.  When we are in a place of fear, shame & self-judgement our sense of self can often diminish over time.  When people re-establish a way to understand and support themselves more, their self-trust improves.  When they learn to honor their body's needs, body trust & self-trust grow even stronger.  

Start Eating Disorder Treatment in Provo, UT

Binge eating disorder can feel overwhelming & complicated. Please don’t go it alone, you deserve help.  Working with an eating disorder specialist who understands your fears & challenges can help you feel less alone.  You can get help, and you can heal. Our team is happy to serve clients who are living in Utah through virtual therapy services. Start your therapy journey with Inside Wellness by following these simple steps:

1. Reach out or give us a call at 801-699-6161. 

2. Meet with an eating disorder therapist

3. Start developing more trust in yourself, and cultivate a healthier relationship with food!

Other Services Offered with Inside Wellness

Eating Disorder Treatment isn’t the only service that is offered by Inside Wellness. Our team is happy to offer support with other forms of mental health support including anxiety treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

5 Tips for Managing Anxiety During the Holidays

The holiday season often brings joy and connection but can also come with a significant amount of pressure, anxiety & stress. 

You want to have a relaxed holiday season without anxiety or worry, because after all “it’s the happiest time of the year” right?  AND yet some moments is can feel like it’s the most “stressful time of the year”.   You’re never sure how to strike the balance of managing your needs, the needs of others, the activities, making memories, and buying the perfect gift for those you love. If you're feeling overwhelmed by unrealistic and unrelenting self-expectations, then consider trying a few of these tips to help you soften those expectations & keep your anxiety from hijacking your joy.

1. Focus on Connection, Not Perfection

It’s easy to get caught up in wanting the holidays to look like a picture-perfect Instagram post, complete with the perfect outfit and Pinterest-worthy presentation of your holiday gifts & goods. It’s totally understandable to want to have the ambiance or vibes that will allow for connection & fun.  But if the expectation & realities can’t be in alignment you will likely find yourself stressed out, agitated, and in your head worrying about the details that only you might notice.  While this is well intended, focusing on perfection will keep you from enjoying connections that are right in front of you.   

Tip:

Identify the top 2 traditions or memories you’d like to make with your friends & family. With these two in mind, consider how you are going to feel if you are aiming for Pinterest-level performance.  Will you be present, calm, and connected or will you be stressed, distracted, and overwhelmed in advance? Instead, consider which parts of the activity could be forfooted without much consequence.  This is really hard to do because we want it all, so our initial instinct may be to resist that question altogether.  So ask a friend or family member who can offer a different perspective on how to take your vision & scale it down a bit.   

Example:

If you are decorating cookies, consider not decorating the kitchen area & let the cookies be the star of the show.  Or assign people different items to bring to contribute so that you are not the only one preparing for the event.  Is there anything that you can get that’s pre-made such as frosting instead of making it from scratch? 

2. Set Boundaries Around Your Time and Energy

The holidays often come with packed schedules, but you don’t have to say yes to everything. Overcommitting can lead to burnout, resentment, and stress. It may make you anxious to decline an invitation or kick up a little guilt.  But if you’re overextended your mood will take a turn for the worse, and things may start to unravel. . It's okay to decline invitations or delegate tasks.

Tip:

When you are responding to an invitation to a holiday event, state the bottom line, do not explain the bottom line.

Example: 

“I’d love to help, but I’m at capacity right now.”  or “Sounds fun, we won’t be able to make it this time, thanks for the invite”.   When we try to explain things, we often end up in people-pleasing mode or caretaking other people’s feelings.  This brings anxiety levels up quickly.  Most of the time, people accept the bottom line more easily than we might predict.

3. Release the “Shoulds”

The idea that you "should" be doing certain things—sending cards to everyone you know, decorating every corner of your home, or attending every event—can create unnecessary anxiety and stress. Your holiday season doesn’t have to look like anyone else’s. It doesn’t have to look like the ones you’ve had in the past.  My favorite childhood Christmas Eve was the year the power went out & we ate pizza by candlelight.  It was not the evening my parents had in mind, but it was one for the books!

Tip:

Take inventory of your "shoulds" and ask yourself which ones align with your values and bring the most joy. Then release the rest. 

Example:

If writing dozens of holiday cards feels like a chore, consider sending a heartfelt email or message to your closest loved ones instead. One year I got a Valentine’s Day card with a family photo from a friend who decided it was in her best interest to postpone her annual photo/card tradition during the holidays.  

4. Practice Self-Compassion

The holidays can amplify feelings of inadequacy, especially when comparing yourself to others. If things don’t go as planned, remind yourself that you’re human and doing the best you can.

Tip:

Replace critical self-talk with kinder language. Ask yourself, “What would I say to a friend in this situation?” Another way to look at it is to apply the “reasonable” yardstick.  Meaning, did you do your reasonable best with the circumstances & stressors at the time?  When we take an honest inventory of our energy, mood, stressors and such, we almost always do our reasonable best. 

Example:

If you forget a gift or make a mistake, focus on the effort you’ve made rather than what you perceive as a shortfall. 

5. Create Moments of Calm

The hustle and bustle of the holidays can leave little room for rest. Prioritize moments of calm to recharge your mind and body, even if it means stepping away from the festivities for a while.

Tip:

Schedule downtime into your holiday plans. Think back to years prior to see where you feel like you overbooked your energy or nervous system. Sometimes we find a better path forward when we look back at what didn’t serve us in the past.

Example:

Ideally, carving out time to relax with a favorite book or movie sounds dreamy.  And sometimes that seems unrealistic during this season. So plan on some mini-breaks.  In moments of high stress, put on a 1-3 min breathing app or meditation on an app such as Calm or Headspace.  Even if the party is going on & you are the host. You can slip out for a “bathroom break” and help yourself get re-centered. 

Start Working With an Anxiety Therapist in Salt Lake City, UT

Remember, the holidays are about celebrating in a way that feels meaningful to you. By managing self-expectations, setting boundaries, and embracing imperfection, you can enjoy the season with less stress and more fulfillment. If you struggle with being able to juggle it all, know you are not alone. Our team can offer support & new tools to help you manage your anxiety & expectations, you can follow these steps to get support from Inside Wellness:

1. Contact us or give us a call at 801-699-6161

2. Meet with a caring therapist

3. Start making the most of the holiday season!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service that is offered by Inside Wellness. Our team is happy to offer support with other forms of mental health support including eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Types of Eating Disorders Part III: Bulimia Nervosa

What is Bulimia Nervosa?

Bulimia nervosa is an eating disorder that’s characterized by cycles of binge eating followed by purging. What does this really mean? Essentially, someone with bulimia will eat a large amount of food (think 2-3x the amount of food as someone who is in the same situation),  in a short period of time.  It must be characterized by eating well beyond the feelings of fullness and usually the person feels like they can’t stop even when they want to stop.  After said type of episode, it is quickly followed by intense feelings of guilt, shame, or fear of gaining weight.  Those feelings flood through you and then lead to purging. Purging can have various forms, most commonly vomiting or overexercising. Purging can also happen via laxatives, diet pills, diuretics or even fasting in an attempt to “make up for” the binge.

The binge-purge cycle can feel overwhelming and makes the person feel out of control.

Often, people with bulimia feel stuck in this pattern.   At the start of the binge, the person will experience some form of temporary relief from obsessive thoughts about food & body image.  They will also feel relief from any uncomfortable emotion that was present before those obsessive thoughts began. Thus providing relief from two significantly challenging sets of thoughts and emotions. 

What’s important to understand is that bulimia doesn’t always look the way you might expect. People with bulimia, just like the majority of eating disorders,  can be at any weight, shape, or body size. They contribute to those around them. They achieve milestones & successes just as their friends & family do who do not have eating disorders. The likelihood that someone in your life or that several people in your life struggle from an eating disorder is very high.

The Physical and Emotional Impact of Bulimia

On a physical level, bulimia can have serious consequences. The repeated cycle of binging and purging takes a toll on the body. Frequent vomiting can erode tooth enamel, cause throat damage, and lead to electrolyte imbalances that can be life-threatening. Overuse of laxatives can harm the digestive system, while excessive exercise can cause injury or extreme fatigue.

But beyond the physical effects, the emotional toll is significant. It can leave you feeling trapped, isolated, and out of control. Many people with bulimia feel like they are living in secrecy, constantly worried that someone will find out what’s going on. All individuals with eating disorders, fear being judged for their bodies & their behaviors.  They have a very strong inner critic that dishes out self-criticism in a rapid-fire manner.  They can look very confident at times but are suffering silently in self-judgment & fearing judgment from others all day long.

What is Anorexia Nervosa (Binge-Purge Type)?

Now, let’s talk about anorexia nervosa, particularly the binge-purge subtype, which shares some similarities with bulimia but is distinct in key ways. Anorexia nervosa is primarily known for the extreme restriction of food intake, leading to significant malnutrition and weight loss. But in the binge-purge type of anorexia, there is also a pattern of binge eating followed by purging, much like with bulimia.

However, the main difference between anorexia nervosa binge-purge type and bulimia nervosa lies in the person’s weight and overall relationship with food. With anorexia, the person usually maintains a low body weight for what is considered healthy for their age and height. The primary goal is weight loss and refusal to maintain an appropriate weight. The binge episodes, while they do occur, are often smaller amounts of food, and they may not involve the same feeling of being “out of control.” Anorexia has an “over-control” or highly rigid energy, even within the context of the binge. The amount of food may not reach the full criteria of binge but has the compulsive push behind it as with bulimia. 

In contrast, people with bulimia nervosa may be at a weight or size that is normal for the person’s body history & genetic makeup, be that large or small. The focus of bulimia is more on managing the distress of binge eating through purging, rather than the constant refusal to maintain an appropriate weight. However, body image distress & fear of weight is a key feature for those with bulimia nervosa. 

How Does It Feel to Have Bulimia vs. Anorexia (Binge-Purge Type)?

If you’re reading this and some of these behaviors sound familiar, you might be wondering which disorder you identify with, or whether you’re struggling with disordered eating at all. It’s important to remember that eating disorders exist on a spectrum, and the labels we use (like bulimia or anorexia) are there to help identify patterns, but they don’t define you.

If you have bulimia, you might feel like food is both a comfort and a source of guilt. The binge episodes can feel uncontrollable like you’re eating faster than you can think, and the purging may bring a brief sense of relief. But afterward, that relief is often replaced by shame and regret. You might feel like you’re constantly swinging between these extremes—eating too much and then punishing yourself for it.

On the other hand, if you have anorexia binge-purge type, you might experience a similar cycle of binging and purging, but it is often within the context of extreme restriction and an intense fear of gaining weight. The binge episodes might be smaller, and your primary focus may still be on restricting your food intake, keeping your body weight dangerously low.

Bulimia Nervosa Vs. Atypical Anorexia, binging purging type

These two disorders will look more similar in nature in that their commonality is that weight, shape, and size are devoid of being underweight according to the medical standards that utilize the BMI.  The nuances between the two disorders are tied to the intention behind the behaviors, emotional triggers for the behaviors, and the type of nutritional deficits in each type of eating disorder.  In short, it is best to have an eating disorder therapist & dietician help you understand which diagnosis best fits your current struggles when you begin treatment.  To your treatment team, all eating disorders are taken seriously, and not one is less severe than the other.  Often clients are really anxious to disclose binging or purging in any form because they fear being misunderstood or judged for the behaviors.  This is often because self-judgment or shame is so high and that restriction or exercise is often culturally rewarded and happens in plain sight, where binging and or purging often carry more secrecy and happen in private. 

The Emotional Experience

Whether you’re dealing with bulimia or anorexia binge-purge type, the emotional struggles are real and valid. Both disorders are often driven by feelings of inadequacy, anxiety, or and to feel like some part of your life feels predictable.  

It’s also not uncommon to feel like you’re not “sick enough” to seek help. Maybe you’ve told yourself, “I’m not ________ enough to have an eating disorder,” or “I can stop anytime I want.” But the truth is, eating disorders don’t have to look a certain way to be harmful. If your relationship with food is causing you distress, if you feel trapped in a cycle of binging and purging, or if you’re constantly consumed with thoughts about your body and weight, those are signs that something is wrong.

Seeking Help: It’s Never Too Early Nor Too Late

If you’re struggling with bulimia or anorexia binge-purge type or any other type of food or body image difficulty, know that you are not alone, and you are not beyond help. These disorders can feel isolating, but many people have found recovery through reaching out for support. Whether you turn to a therapist, a doctor, or even a trusted friend, the first step is acknowledging that you don’t have to do this alone.

Start Working with An Eating Disorder Therapist in Provo, UT

Your emotions and your behaviors do not define you, even if you feel like they are consuming you.  You can find peace again.  You can find a connection again, and you can feel like yourself again.  

Stop trying to go it alone.  You deserve more to heal in a supportive setting.  Whether you live in Logan, Salt Lake City, Provo, St.George, or anywhere in between, a caring therapist is here to help. Start your therapy journey with Inside Wellness by following these simple steps:

1. Visit our contact page, call or text 801-699-6161 or message us at insidewellness.com

2. Meet with a caring therapist

3. Start finding support and lasting recovery!

Other Services Offered with Inside Wellness

Eating disorder treatment isn’t the only service offered by Inside Wellness. Our team is happy to offer support with other forms of mental health support including anxiety treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

When Anxiety Feels Like Your "Plus 1" for the Holidays

You are so excited to get out of dodge and spend a long weekend away from the daily grind of school. 

You’re tired of top ramen and the million decisions you feel you need to make about your major, your social life, and your relationship status, or lack thereof.  You can almost feel the stress melt away as you pull out of town and head home.  You’re feeling relaxed and hopeful that this weekend will allow you to rest and reset with your family & friends.  And then you wake up on Thanksgiving morning, only to find out that the anxiety you thought you left behind hitched a ride home with you and will now be your weekend “plus one”. Ugh, dread and worry start to set in and suddenly the thought of seeing the extended family brings on the overwhelm. You really want to be real and connected but you fear that your anxiety will be the worst plus one at the party. 

Instead of panicking or trying to run from this uninvited guest, it will be a smoother day if you can quickly attend to it and befriend it. So just like a dinner guest, you get to set the ground rules.

1. A Good Host Has Boundaries

A typical host will welcome everyone who shows up to dinner, even the uninvited ones.  They acknowledge the guests and their needs and then set expectations as to what is going to happen or not happen during their stay.  So just like that host, when your anxiety pulls up a chair and starts running through worst-case scenarios or the shoulda, coulda, woulda’s you can kindly let your anxiety know that this is not the time or place for that conversation, but that it is definitely one you are willing to have at another time. 

You are setting a mental boundary with the anxiety- not shunning it nor soaking it all in.  Anxiety, after all, is a signal that is trying to warn us of any & all outliers or bad outcomes so that we can try to prevent any pain.  While it has good intentions, it certainly has poor timing.  If acknowledging it, thanking it, and inviting it to come back later fails to work.  You can write it down on your phone or quickly text a friend or family member what you are anxious about to ask for some support.

2. Practice Mindfulness as You Pass the Mashed Potatoes

Since anxiety is the ultimate champion of reciting future tragedy and past crimes, it will often throw you out of the moment in a hurry.  You can bring yourself back into the moment as you are talking to a loved one or passing eyeing your favorite Thanksgiving day food.  Imagine you’re passing a dish of mashed potatoes, staying fully present, aware of the warmth of the dish, the scent, the comfort. Focusing on the positive attributes of those around you or the food items you enjoy can be a way of getting all of your senses into the moment. And the more our bodies are in the moment, the more our minds will be too.   

3. See Anxiety as a Sympathetic Guest, Not a Critic

When anxiety arrives, it often feels like an overbearing critic, nitpicking and judging everything about you. But what if you could shift your perspective and see it as a somewhat misguided friend who’s just trying to keep you safe? Anxiety’s job is to help you be alert and prepared, even if it overdoes it.  

Instead of fighting or resenting your anxiety, consider thanking it. Say to yourself, “I see that you’re here because you’re trying to protect me. I appreciate that, but I don’t need you to handle everything right now.” Or “Even though there is tension between family members right now, it is not your job to fix it. People can work through their feelings without your help”.  This shift can soften the emotions because once we understand the WHY an emotion is activating, we can help empower our brains to recognize that it is normal, even if it is uninvited and being “over generous” in how much it is sharing or encouraging you to do.  

4. Redirect Your Focus to the People Around You

Have you ever been to a party or event with a friend who is very social and can hold their own, so to speak?  The kind who talks to everyone and is okay to sit by people they just met?  Let’s treat your anxiety as this type of friend. You can step into any conversation or help with any part of the preparation and trust that your anxiety doesn't need you to entertain it. When it tries to jump into a conversation, quickly introduce it to your family member or politely ask it to circle back once you’re done talking or with that task. 

Anxiety has a sneaky way of drawing attention inward. Letting others know that anxiety coming up can often help us feel less alone. If you don’t feel comfortable sharing your anxiety with others, you can let them know that your mind is struggling to detach from school & being busy and ask them to help you stay in the moment by asking you more questions, or giving you a task that gets you fully immersed in the moment. 

Another idea is that you can shift into active listening mode if that’s a better fit.  You could pretend you are a reporter.  Try to listen to the story in a way that you can recall the details or the emotions.  Anything that will help you be out of your head and into the moment will do.  When you’re present with others, you’re less available for anxiety to dominate your thoughts.

5. Give Yourself Permission to Take a Break

Thanksgiving gatherings can be intense, and it’s natural to feel a mix of emotions in these settings. If you’re feeling overwhelmed, give yourself permission to step away. You can head to the bathroom and do some box breathing or a quick meditation from any app that can help soothe you.  Maybe even a favorite song that helps soothe your nerves or really pulls you into the moment because it just makes you want to dance. Sometimes just intentionally changing locations or scenery will help your body & mood reset a little and give you time to choose a new game plan to offload what you're feeling and find a new path forward to connect to others. 

Taking breaks doesn’t mean you’re letting anxiety win—it means you’re taking care of yourself. If you find that stepping outside to breathe, stretch, or simply sit in silence helps, then do it. By respecting your needs, you’re showing anxiety that you’re in charge of your well-being and that it doesn’t have the final say.

Embracing the Thanksgiving Plus One

It might feel odd to think of anxiety as a guest rather than an intruder, but when we resist anxiety, it often digs in its heels. By acknowledging it—seeing it, setting boundaries, and allowing it to be part of your experience without dictating every part of your day or weekend, it will allow you to take your power back. 

Remember, anxiety might not always be the most graceful guest, but with a little patience and self-compassion, you can share the table with it. The goal isn’t to get rid of anxiety entirely; it’s to let it join without letting it run the show.

This Thanksgiving, give yourself permission to feel however you feel, knowing that you have the tools to navigate the complex landscape of emotions that come with it. And when anxiety inevitably pulls up a chair, face it, take a breath, and remember that you are not your anxiety.  You will get through this, and you will be okay.

Start Therapy for Anxiety in Salt Lake City, Ut

If you need help coping with your anxiety & overwhelm, you do not have to do it alone. Our caring therapists at Inside Wellness are here to help. You can start your therapy journey and start working through your anxiety this holiday season by following these simple steps:

1. Contact us through our online form or by calling 801-699-6161.

2. Meet with a caring therapist

3. Be more present this holiday season!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service Inside Wellness offers. Our team is happy to offer support with other mental health services, including eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.