Please help talk me out of it… TW Eating disorder

[OceanCoffeeLover]

can anyone help talk me out of this panic attack. I am trying SO hard not to make myself sick after eating .

I did it often 10 years ago during a period of poor mental health and I managed to stop witout anyone but a close friend knowing.

things are hard again now for many many reasons and the urges to do it are back but I just don’t want to go down that path again. I feel so sad and panicky . I have 3 kids now but I’m on my own at home and I just feel this HUGE guilt over what I just ate and I just want it out. I do need to lose a bit of baby weight but I know this isn’t the right way to.

I have done a 30 min hiit workout but it’s not helped and making me feel more panicked due to raised HR.

How can I deal with this feeling . Please be kind

I am seeing a therapist at the moment but not til Monday

Wait it out. If you get past half an hour or an hour then it will settle.

What has been going on that you are feeling out of control?

I’m sorry you feel this way.
i get periods of feeling like this too. I too suffered in my 20s and managed to recover with no outside help. I have had a few relapses over the years but nothing for a long time now. The feeling does catch me every now and again though. I just tell myself o unfortunately will always have moments like this as I believe it is a lifelong struggle unfortunately.
3 kids are no joke (I have 3 too).. it’s the summer holidays and the pressure is on.
I hope you start to feel better soon. Well done for the therapy.

I’m not happy at work, feeling strain in my marriage and arguing with my husband , the kids are beautiful but 3 under 7 at the moment which can be really full on and overstimulating, feel like I can’t keep up with the mess/noise/rush of it all. And I feel my self esteem is low , always has been but I need to lose about 8kg to get back to pre baby weight and feel good about myself

I crave carbs but after I eat them I feel this awful sense of guilt

Carbs are not the devil OP! It's ok to eat them. Can you eat more wholemeal carbs, that way they're more filling, more nutritious and maybe you won't give yourself such a hard time?

Can you get out the house to distract yourself? Go for a little walk or something?

Thank you for sharing . That’s helpful to hear and know I’m not alone

The feeling catches me like a simultaneous urge to do it and panic attack feeling at the same time which is so so horrible

and I also feel nauseous so that doesn’t help

Rationally I know that and I really REALLY want to set a good example for my girls. But I just can’t control the thoughts.

I ate a white bread roll just now with marmite and immediately felt horrendous
I’m aware I’ve started restricting too much as well and then binging when hungry
it’s so horrible

I’ve had a hot shower and that’s calmed me down a bit
Why is this happening after all this time? I feel so sad and like a total failure

Don't be sad. I'm 52 and have an eating disorder. It doesn't make you a bad person or faliure. If someone had depression would you call them a failure? Or diabetes? It's an illness. You are trying your best and congratulations for seeing someone on Monday. It takes guts to deal with and you might not feel brave but just by admitting you have a problem and are seeking therapy for it is brave.
For now, just try and go as easy on yourself as you can. Forgive yourself (Though there is nothing to forgive, again, it's the illness.) and treat yourself with as much kindness as you can muster. Very good lluck to you on your journey of recovery. X

Every minute you resist that urge your winning op. Bloody well done you!

I have this on my chat GPT when I feel anxious and panicky. I find the categories game particularly effective.

When anxiety spikes, your brain's alarm system (the amygdala) takes over, pulling your focus into hypothetical futures or racing thoughts. Grounding techniques act as a physical circuit breaker — they force your brain to redirect processing power away from fear and back into your physical senses in the present moment.
Here are four of the most effective, evidence-based grounding exercises to use depending on where you are and how intense the anxiety feels.

1. The 5-4-3-2-1 Sensory Method

Best for: Racing thoughts, public settings, or when you feel detached (derealization).
Look around your environment and mentally name:

• 5 things you can SEE: Look for tiny details (e.g., a scratch on a desk, a pattern on the wall, a shadow).
• 4 things you can TOUCH: Notice physical textures (e.g., the weave of your jeans, cool metal on a watch, the floor under your feet).
• 3 things you can HEAR: Listen for background sounds (e.g., a hum from the fridge, traffic outside, your own breathing).
• 2 things you can SMELL: Notice ambient scents (e.g., coffee, rain, soap, or even the air in the room).
• 1 thing you can TASTE: Pay attention to your current mouthfeel (e.g., lingering mint, coffee, or a sip of water). > Why it works: Your brain cannot easily maintain an intense threat response while actively cataloging detailed sensory inputs. >

2. Deep Breathing (4-7-4-4)

Best for: Physical symptoms like a racing heart, shallow breathing, or chest tightness.

1. Inhale slowly through your nose for 4 seconds.
2. Hold your breath at the top for 7 seconds.
3. Exhale steadily through your mouth for 4 seconds.
4. Hold at the bottom for 4 seconds.
5. Repeat for 3–4 cycles. > Why it works: Slowing your exhale activates the vagus nerve, which triggers your parasympathetic nervous system (the "rest and digest" mode) to manually lower your heart rate. >

3. The "Categories" Mental Game

Best for: High cognitive anxiety when sensory tricks feel overwhelming.
Pick a neutral category and try to name as many items in it as possible within 60 seconds:

• European cities
• Dog breeds
• Foods starting with the letter "B"
• Movies from the 2000s > Why it works: This engages your prefrontal cortex — the logical part of your brain — which naturally dials down activity in the emotional center. >

4. Temperature Shock (TIPP Skill)

Best for: Acute panic spikes or near-panic attacks.

• Grab an ice cube and hold it tightly in your hand.
• Splash freezing cold water on your face.
• Press a cold soda can or ice pack against the back of your neck or wrists. > Why it works: Cold temperature triggers the mammalian dive reflex, an involuntary reflex that rapidly drops your heart rate and redirects blood flow toward vital organs, interrupting a panic response almost instantly.