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Like other eating disorders, bulimia nervosa (BN) has the power to significantly affect a person’s life and health. Bulimia self-help techniques, when used alongside or after professional treatment, can be a helpful tool for addressing symptoms, and promoting healing from the eating disorder.
Self-help is the process of the individual taking an active role in their recovery by finding useful tools to improve their everyday life. People can use self-help techniques (also known as self-care), to help navigate a variety of mental or medical issues.1
Bulimia self-help may involve learning and using interventions to manage symptoms of the eating disorder. Bulimia self-help may include methods like exploring ways to eliminate binge eating and the compensatory purging behaviors that follow.2
Bulimia self-help can take many forms. Talking to other people, exploring resources online, and a variety of activities related to the condition may be considered a part of self-care.
Self-help methods usually do not include the direct guidance of a mental health clinician, but can occur alongside professional care. For example, someone may attend a treatment program during a part of the day, and then will have to apply self-help techniques once they are at home for the night, outside of the guidance of professional providers.
Many self-help measures complement professional services. People who have successfully completed eating disorder treatment programs may lean on self-help techniques and things they learned from treatment when they are at home in recovery.
Research is showing that bulimia nervosa self-help can be an effective way to address symptoms and reduce their impact.3,4 It is important to note, though, that self-help alone may not be enough support for some people. Those with severe symptoms of BN should primarily focus on getting professional help. Self-help is not a substitute for qualified treatment.
A study comparing traditional family therapy with guided self-care plans based on cognitive behavioral therapy (CBT) saw both groups experience a reduction in their symptoms, but the self-care group had fewer symptoms than the family therapy group over six, eight, and ten-month follow-ups.3 This seems to point to self-help being a viable supplemental recovery option to help people with aftercare support.
Additional studies found great results from an internet-based intervention for eating disorders and a guided self-help form of CBT specifically aimed at reducing symptoms associated with eating disorders like bulimia nervosa and binge eating disorder (BED).4,5
Although self-help methods for BN can be quite healing, people must remember that each self-help tool could be very different from the others. Just because a specific book, or a support group, or an internet guide, or another option is effective for you, does not mean that all self-help tools are equally helpful for all people. The individual’s needs must always be considered.
People exploring self-help options should consider starting with some simple tips that can help relieve some symptoms and conditions. Some self-help strategies for bulimia include:1
For most people, self-help options for bulimia nervosa are not a substitute for professional eating disorder treatment. Anyone experiencing any of the symptoms or signs of bulimia should consider first getting an evaluation for the eating disorder and following through with the recommended treatment options from the professional.
Disclaimer about "overeating": Within Health hesitatingly uses the word "overeating" because it is the term currently associated with this condition in society, however, we believe it inherently overlooks the various psychological aspects of this condition which are often interconnected with internalized diet culture, and a restrictive mindset about food. For the remainder of this piece, we will therefore be putting "overeating" in quotations to recognize that the diagnosis itself pathologizes behavior that is potentially hardwired and adaptive to a restrictive mindset.
Disclaimer about weight loss drugs: Within does not endorse the use of any weight loss drug or behavior and seeks to provide education on the insidious nature of diet culture. We understand the complex nature of disordered eating and eating disorders and strongly encourage anyone engaging in these behaviors to reach out for help as soon as possible. No statement should be taken as healthcare advice. All healthcare decisions should be made with your individual healthcare provider.
Bulimia nervosa recovery is an individualized process that has different timelines based on the duration, intensity, and frequency of a person's disordered eating behaviors. One study showed rapid declines in binge-eating and purging behaviors in the first two months of treatment, with maximum benefit being achieved at eight months.3
Help for bulimia nervosa is available through a number of traditional and online service providers. You can find options that include inpatient, outpatient, or virtual treatment programs. If you are in need of treatment for bulimia nervosa, reach out to our team at Within to learn more.
One of the best bulimia recovery tips is to be honest with yourself and your loved ones about the condition. Rather than being secretive and minimizing your symptoms, let others know about your struggles and seek assistance and support. No one needs to battle bulimia alone, and help is available now.
