生活在灰色

无论是全无思考有时被称为黑白思维或dichotomous thinking，是饮食障碍患者中观察到的最常见类型的认知扭曲之一神经性贪食症那暴饮暴食症那and anorexia nervosa. In感觉良好：新的情绪治疗（1980），大卫伯恩斯确定了十种不同类型的认知扭曲或观察自己和世界的不准确性和有问题的方式。认知扭曲可能导致负面情绪和有问题的行为。出于这个原因，它们是主要目标cognitive-behavioral therapy.

让我们来看看这种类型的思维如何导致问题，例如暴饮暴食，患有饮食障碍的患者。

简：好食物与坏食物

Jane has a food rule that she doesn’t eat candy because it is a “bad food.” Jane gets a surprise delivery for Valentine’s Day—of a box of chocolates. Jane believes that chocolate is forbidden, but she decidesjust this once那to indulge.

She has one chocolate, and then another. It is so enticing partially because she is normally "not allowed" to eat chocolate. After two pieces of chocolate, Jane feels upset with herself. She knows she has broken her food rule – she’s “been bad.” Then Jane thinks, “Oh well, I’ve already blown it, I might as well give up and eat more of them.” She might even think, “I’d better finish the box because then they won’t be here to tempt me tomorrow. I will go back to being good on my diet tomorrow.”

听起来有点熟？

吉姆：善良的饮食行为与糟糕的饮食行为

Jim often goes out for a burger with his friends from work. When he does, he either gets a green salad (when he is dieting and being “good”), or he has a double cheeseburger, fries, and a shake (when he is not dieting). He notices that when he is dieting and has only the green salad while all his buddies eat burgers, he ends up feeling sad and deprived and sometimes goes home and binge eats ice cream. On the other hand, at the times he eats the double cheeseburger, fries, and shake, he feels ill and berates himself for eating unhealthy. Either way, his rules leave him feeling distressed.

学会生活在灰色

从饮食失调中恢复涉及学习思考和生活在灰色的色调中。生活在灰色区域意味着接受所有适度的食物都可以成为平衡和健康的饮食的一部分。这意味着学习融合恐惧食物。这意味着以足够灵活的方式进食，足以成为可持续性的。这意味着拥抱歧义。

What would this look like for Jane and Jim?

简可以努力放松巧克力的僵化，巧克力“坏”，并努力向所有道德中立的食物努力。她可以承认，不同的食物具有不同的营养价值，但所有食物都可以包含在均衡的饮食中。一旦允许所有食物，在正常部分后会变得更容易停止，并且她不必面对违反规则的痛苦。她可以学习有几块巧克力，享受它们。

吉姆可以得知他没有动摇between restricting or overindulging when he is out to eat with his friends. If he wants to have a cheeseburger, he can have a single cheeseburger with a side salad. This way he will likely not feel deprived but will be able to enjoy a more balanced and satisfying meal. He will ultimately be relieved of the shame of binge eating.

从幸免深处的一个词

挑战全部或无思想可能是可怕的，但这是复苏的重要因素。重要的是要注意解决功能障碍思想，例如全无思维，而是一种认知行为治疗的一个元素，是一种饮食障碍的主要证据治疗。如果您或亲人正在经历饮食障碍，请伸出帮助。训练有素的吃障碍专业人士可以帮助您开发更加平衡的思维和健康的饮食行为。