Disordered Eating vs. Eating Disorders: Differences and Similarities

Disordered eating is a term that describes a range of unhealthy eating behaviors that may or may not meet the criteria for a diagnosed eating disorder. Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge eating disorder, are serious mental illnesses that involve severe disturbances in eating habits, body image, and weight control. Disordered eating, on the other hand, is more common and less severe, but still harmful to one’s physical, mental, and emotional health.

Some examples of disordered eating behaviors are:

• A strong negative inner critic that causes distorted body image, or a negative perception of one’s appearance
• Avoiding certain foods or food groups without a medical reason
• Binge eating, or eating large amounts of food in a short time and feeling out of control
• Compensating for eating by exercising excessively
• Following strict food rules or rituals, such as cutting food into small pieces, eating only at certain times, or eating alone
• Feeling guilty, ashamed, or anxious about eating
• Having a preoccupation with food, calories, weight, and body shape
• Weighing oneself or measuring one’s body frequently

Many people think that disordered eating only affects certain groups of people or certain age ranges, but this is not true. Disordered eating can happen to anyone, no matter their age, gender, ethnicity, or body size.

According to the National Association of Anorexia Nervosa and Associated Disorders, an estimated 9% of the U.S. population, or 28.8 million Americans, will have an eating disorder in their lifetime. However, this number may not reflect the true prevalence of disordered eating behaviors, as many people may not meet the criteria for a diagnosed eating disorder, but still engage in unhealthy eating habits that affect their health and wellbeing. Some studies suggest that disordered eating behaviors are significantly underreported and underrepresented in the data, and may affect up to 50% of the general population.

Sometimes, disordered eating behaviors may seem like they come from a good or healthy place, especially when they are promoted by online fitness and health influencers who may or may not be adequately trained or qualified. However, disordered eating behaviors can have serious negative effects, such as:

• Nutritional deficiencies, dehydration, electrolyte imbalances, and gastrointestinal problems
• Hormonal imbalances, menstrual irregularities, infertility, and osteoporosis
• Increased risk of obesity, diabetes, heart disease, and some cancers
• Impaired immune system, increased susceptibility to infections, and slower wound healing
• Damage to the teeth, gums, throat, and esophagus
• Reduced brain function, memory, and concentration
• Mood swings, depression, anxiety, and low self-esteem
• Social isolation, relationship problems, and poor quality of life

What Causes Disordered Eating Behaviors?

There is no single cause of disordered eating, but rather a complex interaction of biological, psychological, and social factors. Some of the possible factors are:

• Genetic predisposition, or having a family history of eating disorders or other mental health issues. In the mental health field, we also consider how generational trauma can be passed from one generation to the next and how this process affects individuals’ relationships with eating and their self-image. 
• Individual personality traits or behaviors, such as perfectionism, negative inner criticism, low self-esteem, or difficulty coping with emotions.
• Biological factors, such as hormonal changes, brain chemistry, physical illness, or metabolic disorders.
• Psychological factors, such as trauma, abuse, stress, or life transitions.
• Social factors, such as peer pressure, media influence, cultural norms, or family expectations.

How Can Self-Compassion and Mindfulness Help?

Self-compassion and mindfulness are two practices that can help people with disordered eating to heal their relationship with food and their body. Self-compassion is the ability to treat oneself with kindness, understanding, and empathy, especially when facing difficulties or challenges. Mindfulness is the ability to pay attention to the present moment, without judgment or distraction.

Self-compassion and mindfulness can help you to recognize and cope with your emotions, without suppressing them or eating for emotional comfort. Mindfulness and self-compassion can also help you relearn how to nurture and care for yourself and allow you to feel comfortable seeking and receiving support from others, without feeling ashamed or isolated.

Self-compassion and mindfulness can help people with disordered eating to:

• Recognize and address feelings, thoughts, and needs, without criticizing or suppressing them. 
• Develop awareness so that they can challenge and change their negative self-talk, beliefs, and behaviors, and replace them with more positive and realistic ones.
• Create a more balanced and flexible approach to eating, without rigid rules or restrictions.
• Appreciate and respect their body, without comparing or judging it.
• Respect and care for themselves physically, without neglecting or harming themselves.
• Seek and receive support from others, without feeling ashamed or isolated.

Self-Compassionate Exercise for Disordered Eating Behaviors

One helpful suggestion based on the work of Dr. Kristin Neff that incorporates self-compassion and mindfulness is to practice the self-compassion break. This is a simple exercise that you can do anytime you feel stressed, overwhelmed, or triggered by food, eating, exercise, or your perception of your body. It involves three steps:

• Acknowledge that you are suffering, and say to yourself, “This is a moment of suffering” or “This is hard”
• Remind yourself that you are not alone, and say to yourself, “Suffering is part of being human” or “Others feel this way too”
• Offer yourself some kindness, and say to yourself, “May I be kind to myself” or “May I give myself what I need”
• You can also add a soothing touch, such as placing your hand over your heart, or a gentle tone of voice, to enhance the effect of the self-compassion break. This exercise can help you to calm your nervous system, reduce your emotional distress, and increase your self-compassion.

Read more here about How to Practice Healthy Eating During the Holidays. 

Where Can You Find More Resources and Help?

If you think you may have disordered eating behaviors or an eating disorder, or you are concerned about someone you know, you are not alone. There are many resources available for you. Some of them are:

• The National Eating Disorders Association (NEDA), provides information, support, and treatment referrals for people with eating disorders and disordered eating. You can visit their website here, call their helpline at 1-800-931-2237, or text “NEDA” to 741741.
• National Institutes of Health (NIMH), provides education and resources about eating disorders, including types (e.g., anorexia nervosa, bulimia nervosa), signs and symptoms, risk factors, and treatments and therapies.
• A therapist, counselor, or coach who specializes in eating disorders and disordered eating can help guide you through processing your emotions and healing any disordered beliefs or behaviors in favor of healthier options.
• A support group, either online or in person, where you can connect with others who share similar experiences and challenges to find emotional support, education, and awareness. 

Disordered eating is a common and complex issue that affects many people in different ways. It can have serious consequences for an individual’s physical and mental health, and it can interfere with overall happiness and wellbeing. However, there is hope and help available. Understanding and practicing compassion around disordered eating is a worthwhile endeavor that could reduce stress and add quality to your life. If you or someone you care about is struggling with disordered eating, know that you are not alone, help is available, and you deserve to heal and thrive.

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