Trauma, Dissociation, and Binge Eating: Understanding the Connection

Trauma can deeply impact mental health, often leading to dissociation and disordered eating behaviors like binge eating. Understanding this connection is essential for effective treatment and support.

How Trauma Influences Emotional Regulation

Traumatic experiences disrupt the nervous system, making it harder to regulate emotions. For individuals with trauma, overwhelming feelings may lead to maladaptive coping strategies, such as binge eating. Food can act as a temporary escape from distress or intrusive memories, offering comfort but exacerbating problems in the long term.

Dissociation and Binge Eating

Dissociation—a feeling of being disconnected from reality—is common in trauma survivors and often occurs during binge eating episodes. It can:

  • Temporarily numb emotional pain.
  • Reduce self-awareness, making it harder to control eating behaviors.
    Research shows that dissociation may increase before binge eating and provide temporary relief afterward, though negative emotions return once the episode ends.

Studies reveal a strong link between trauma and eating disorders like binge eating. Many individuals with eating disorders report childhood maltreatment or other adverse experiences. Trauma can amplify emotional sensitivity, making it harder to cope with stress and increasing vulnerability to disordered eating.

Addressing both trauma and binge eating requires a trauma-informed approach that integrates emotional regulation techniques. Grounding exercises—like focusing on the present moment—can help manage dissociation and overwhelming emotions. Asking questions like “Where am I? Am I safe right now?” can reconnect individuals with their bodies during distressing episodes.

More Grounding Exercises:

Sensory Countdown: 5-4-3-2-1

  1. Find a Comfortable Spot: Sit or stand comfortably and close your eyes.
  2. Notice Your Breath: Focus on your breathing.
  3. Connect with Your Senses:
    • 5 Things You See: Open your eyes and name five things you see.
    • 4 Things You Feel: Notice four sensations in your body.
    • 3 Things You Hear: Identify three sounds around you.
    • 2 Things You Smell: Recognize two scents.
    • 1 Thing You Taste: Notice one taste.

Box Breathing

  1. Find a Comfortable Position
  2. Put one hand on your stomach and one on your chest.
  3. Breathe in a Box Pattern:
    • Breathe in for 4 seconds.
    • Hold your breath for 4 seconds.
    • Breathe out for 4 seconds.
    • Hold again for 4 seconds.
  4. Repeat: Continue until you feel calmer.

Holding an Ice Cube

  1. Hold an Ice Cube
  2. Focus on the Sensation: Notice the coldness and how it feels.
  3. Breathe: As you focus on the cold, pay attention to your breath.

Understanding the relationship between trauma, dissociation, and binge eating is vital for recovery. By addressing underlying trauma and improving emotional regulation, individuals can develop healthier coping mechanisms and regain control over their lives.

References:

Brewerton, T. D. (2018). An Overview of Trauma-Informed Care and Practice for Eating Disorders. Journal of Aggression, Maltreatment & Trauma, 28(4), 445–462. https://doi.org/10.1080/10926771.2018.1532940

Rijkers, Cleoa,b; Schoorl, Maartjec,d; van Hoeken, Daphnea; Hoek, Hans W.a,b,e,f. Eating disorders and posttraumatic stress disorder. Current Opinion in Psychiatry 32(6):p 510-517, November 2019. | DOI: 10.1097/YCO.0000000000000545

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