有助于防止叮咬和清洗的替代品 - 万博manbetx是正规公司吗,万博ManBetX原生app,万博maxbetx官网登陆

Delays and alternatives are two important tools for recovery frombulimia nervosaand暴饮暴食症和变体。请注意，这些工具适用于已建立A的患者regular eating pattern, which most commonly means eating three meals plus two to three snacks per day.

对于许多患有饮食障碍的患者，叮咬和清洗通常遵循负面情绪，例如焦虑，悲伤，愤怒或无聊。在注意到消极情绪的浪涌时，锻炼延迟意味着，试图阻止，等待和管理这种情绪。与替代方案配对时，延迟最佳：占地或围绕狂欢的活动purging.

这些工具，它源于cognitive-behavioral therapy(CBT), are also a component of辩证行为治疗(DBT) commonly referred to as distress tolerance. You may also think of alternatives as应对技巧。Many patients with eating disorders can benefit from increasing their repertoire of coping skills. It is always beneficial to have more tools in one’s toolbox for coping with distress.

你曾经有一个冲动狂欢或清洗was unexpectedly interrupted so that you could not carry out the intended behavior? Maybe you had planned a binge but then were interrupted by the arrival of a family member? Or maybe you intended to purge, but could not due to unexpected lack of privacy.

如果你有这种经历，你发现狂欢或清除的冲动越来越强烈，无限期坚持持续存在？更有可能，您发现即使您没有执行行为，最终会消退。

如果是这样，您已经有经验，您可以参考帮助您开发减少狂暴和清除的技能。如果没有，不要担心;他们仍然可以通过练习学习。

练习延误

Urges and anxiety commonly mount and then subside like a bell curve. During the time they are mounting, they often feel like they will increase indefinitely. This is an illusion: when time elapses, these feelings and urges usually gradually subside on their own.

The person who binges or purges, however, tends to surrender to their behavior at the point at which they feel most distressed (near the apex of the curve), and immediately starts to feel some brief relief from anxiety. This experience prevents them from discovering that the anxiety and urge would have subsided on its own in the absence of the binge or purge.

Responding to the urge time and time again reinforces the belief that the problematic behavior is the only way to feel better.

由于如何自动响应变为，它甚至可能觉得这种行为不受控制。行为加固然后导致人们在负面情绪或冲动威胁时重复这些行为。他们变得习惯性。

通过对比，每次对你都有强烈的负面情绪或强烈的狂暴或吹扫的强烈冲动时，你就会站在你的头上。你可能会喜欢站在你的脑海里，因为它总是与焦虑的堕落相关联！

进一步的并发症是，在狂欢和/或吹扫后，您可能会感到内疚，羞耻或自我蔑视。这是适应不良应对技能的问题之一;他们可能会提供一些暂时的救济，但他们通常会让你在长远来看感觉更糟。感到糟糕可能会增加你以前让你变得容易受到未来叮叮当的水平的焦虑，所以循环重复。

练习替代品

制定替代行为列表以狂欢进食和清洗是有帮助的。这些替代行为可以分散注意力，以积极舒缓。有一个不同的活动列表是有助于，以便您有选择根据情况考虑，您在那里，一天中的时间等等。

例如，如果是中间的夜晚，并且打电话给朋友在您的列表中，可能无法拨打电话;如果您在工作中，淋浴可能不会是一种选择。

It is best to choose an activity that is incompatible with the behavior you are trying to prevent. Thus, if you tend to binge eat in front of the television, watching television would not be a good choice.

For people who purge, painting their nails is often a good option because it is not physically possible to purge at the same time. Here are some alternative behaviors that some patients with eating disorders have found helpful:

打电话a friend
Listeningto music
服用a bath or shower
Painting你的指甲
Lightinga scented candle
Knitting，钩针编织或做珠饰
Painting在帆布上
Listeningto a guided meditation
Coloringin a coloring book
Pinningon Pinterest
玩video games
Doing谜题 - 填字游戏，数独或拼图
去for a walk
玩with a pet
Cleaning洗手间
玩愚蠢的腻子
Doingsimple relaxing yoga poses
Puttingon essential oils or scented lotion

How to Implement

Rather than trying to prevent a binge entirely, some people like the idea of delaying the binge for a specific period of time and then retaining the option to still binge if they want following the delay.

Practice delaying the binge (or purge) for a specific period of time, i.e. two minutes. Set a timer. Do one of the above activities for two minutes and then check back in. Over time you can practice delaying the urges for increasingly longer periods of time. By the time that you can delay the urge for 20 minutes, you will likely find that the urge has entirely passed.

Practice delaying the binge at least 15 minutes with the goal of preventing the binge entirely and substituting an alternative behavior whenever you have an urge. Attempt to substitute one alternative activity. If that activity does not seem to be working, try another from your list.

它有助于记录你的使用的ys and alternatives so you can see what works and what doesn’t. Over time you may want to add or delete activities from your alternative list.

Using delays and alternatives takes practice. Because the binge and purge behavior is something you have been doing for a while, it is ingrained. Using delays and alternatives will take a lot of effort at first. It is like building a muscle.

每次你站起来兴奋而不屈服，即使只有几分钟，你也在建造肌肉来忍受痛苦。随着时间的推移，随着肌肉变得更强壮，促使敦促将变得更加容易，最终是自动的。