Helpful Information

Healthy Meal Rituals and Meal Containment

Containing a meal means eating according to a plan which involves healthy eating habits. It is called containment because many people with eating problems fear loosing control of their eating. These habits will increase your ability to contain a meal and increase trust in yourself.

Meal Containment involves several Rituals. Rituals are ways to recognize important things that happen and to honor them. The three categories of healthy meal rituals are:

I. OPENING RITUALS

A. Meal Planning.

  • What to eat
  • Where to eat
  • Meal closing activity

B. Arranging food on plate.

C. Self-statements regarding chosen food with the focus of increasing self honesty.

  • "I have chosen satisfying foods"
  • "I am not depriving myself"
  • "This looks like enough food to take me to my next meal"

II. EATING RITUALS

A. Eating slowly, relaxing and putting your fork down between bites.

B. Using all five senses.

C. Avoiding other distractions.

III. CLOSING RITUALS

A. Making self-statements about food eaten with a focus on increasing self awareness.

B. Engaging in a meal-closing activity.

  • Brushing teeth
  • Chewing gum
  • Going for a walk
  • Calling a friend

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Skills to Decrease Purging

I. The journaling technique described on the Skills to Decrease Overeating or Bingeing section ("Emotional Depriviation" section) may help increase your self-awareness and control related to purging. When you feel the desire to purge, wait and journal for 15 minutes. Suggested topics include:

  • How am I feeling both physically and emotionally?
  • Has anything happened to make me feel sad, disappointed, etc.?
  • When I feel this way, what do I need?
  • When have I felt this way in the past?
  • When is the first time that I remember feeling this way?
  • Is there anything (other than purging) that will make me feel better?
  • When I feel this way, what changes occur in my body (tense shoulders, tight stomach, tight jaw, etc.)?
  • How will I feel if I purge?
    • physically (short term)
    • emotionally (short and long term)
  • How will I feel if I don't purge?

II. Make a list of things you could do to prevent a purge:

  • Call a friend
  • Take a walk
  • Play a relaxation tape

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