How Does Past Trauma/Adverse Childhood Events Affect Your Relationship with Foods?
The link between past trauma or childhood adverse events and binge eating behaviors is a topic that resonates deeply with many individuals struggling to overcome disordered eating patterns. This is the reason why 95% of weight loss diet does not work because it is addressing the wrong problem.
Food is not your problem, but food is what you use to distract from painful reality and numb your painful emotions. Your weight is not your problem, either. Your weight is a reflection of the emotional baggage that you carry in your life. When you resolve the underlying emotional baggage, your weight and eating issues will resolve as a side effect.
As an experienced dietitian with a background in hypnotherapy, I've witnessed firsthand the profound impact that past trauma can have on one's relationship with food. In this article, I aim to explore the intricate connection between past experiences and binge eating behaviors and offer insights and healing strategies to support your journey toward recovery.
First, let’s talk about what trauma is.
Many people assume that they have never experienced any trauma during childhood because most people often think trauma is something dramatic, such as fatal accidents, physical abuse, sexual abuse, war, etc. These are what’s called “Big-T trauma.” “Big T trauma” refers to significant, major traumatic events that pose an immediate threat to a person's physical or psychological well-being.
Think of Big T traumas as "a slap in the face.” These events are often singular or occur infrequently, sudden, but are highly distressing and potentially life-threatening. Examples of Big T traumas include natural disasters (e.g., earthquakes, hurricanes), severe accidents, physical or sexual assault, combat war exposure, terrorist attacks, and witnessing a death or serious injury.
But these are not the only traumas that can affect someone’s life. When there’s “Big T,” that means there’s also “small t” trauma.
“Small t trauma” refers to less severe but still devastating events that can have a cumulative effect on an individual's well-being over time. These events may not pose an immediate threat to life but can still result in significant emotional or psychological distress.
Think of small t trauma as “being poked or provoked constantly.” Small t traumas are often more subtle, chronic, or pervasive in nature. They may involve experiences of parental neglect, emotional abuse, bullying, loss of a loved one, chronic illness, divorce, poverty, betrayal, or ongoing stressors in the family or social environment.
While each individual incident of “small t trauma” may not be as intense as a “Big T trauma,” the cumulative impact of multiple “small t traumas” over time can lead to significant emotional and psychological consequences, particularly if they occur during critical periods of development.
It's important to recognize that the distinction between “Big T” and “small t” trauma is not about diminishing the significance of one's experiences but rather understanding the different ways in which trauma can manifest and impact individuals. Both “Big T” and “small t” traumas can have profound effects on one’s mental health.
When it comes to trauma, people often focus on the event or “what happened” instead of “what happened to the person experiencing the event.” In fact, a better explanation of trauma is “any event or series of events that changes a person’s perception of the world around them and/or their identity.”
Signs and Symptoms of “small t trauma”
Signs and symptoms of small t trauma, also known as psychological trauma, may not always be as overt or immediately identifiable as those associated with "big T" traumas like physical or sexual abuse, but they can still have a significant impact on an individual's mental and emotional well-being. Here are some common signs and symptoms:
Emotional Dysregulation: Individuals may experience heightened emotional sensitivity, mood swings, or difficulty regulating their emotions. They may feel overwhelmed, anxious, or irritable without a clear external trigger.
Avoidance Behaviors: Avoidance of situations, places, or people that remind them of the traumatic experience. This avoidance may extend to activities they once enjoyed or places they used to feel safe.
Hypervigilance: Being constantly on guard or hyperaware of potential threats in the environment or feeling of “walking on eggshells.” This heightened state of arousal can lead to difficulty relaxing, trouble concentrating, and disturbed sleep patterns.
Flashbacks or Intrusive Thoughts: Repeatedly experiencing distressing memories, images, or sensations related to the trauma. These intrusive thoughts may intrude upon daily life and cause significant distress.
Emotional Numbing or Dissociation: Feeling emotionally numb or disconnected from oneself and others. Individuals may describe feeling as though they are "shutting down" emotionally as a way to cope with overwhelming feelings.
Increased Startle Response: Being easily startled or jumpy in response to unexpected noises or movements. This heightened startle response is a common symptom of hyperarousal and can contribute to feelings of anxiety and hypervigilance.
Changes in Self-Perception: Negative changes in self-perception, self-esteem, or beliefs about oneself and the world. As a result of the traumatic experience, individuals may develop feelings of shame, guilt, or worthlessness.
Interpersonal Difficulties: Struggles with trust, intimacy, and forming or maintaining close relationships. Trauma can lead to difficulties in communicating effectively and establishing boundaries with others.
Physical Symptoms: Chronic body aches, joint pain, headaches, gastrointestinal issues, skin rashes, fatigue or other unexplained physical symptoms may manifest as a result of the trauma and ongoing stress.
Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restful sleep. Nightmares or vivid dreams related to the traumatic experience may also disrupt sleep patterns.
It's important to note that the signs and symptoms of small t trauma can vary widely among individuals and may not always be immediately apparent. Additionally, the impact of small t trauma can accumulate over time and may not be fully recognized until later in life.
Understanding the Impact of Past Trauma: Past trauma, whether it be physical, emotional, or sexual, can leave lasting scars that reverberate through every aspect of our lives, including our relationship with food. For many individuals, food becomes a coping mechanism—a way to soothe painful emotions, regain a sense of control, or fill voids left by unmet emotional needs. Binge eating may provide temporary relief from overwhelming feelings of anxiety, depression, or shame stemming from past traumatic experiences.
Trauma can have significant effects on brain structures and functions, particularly those involved in stress response, emotion regulation, and reward processing. These changes in the brain can contribute to the development of binge eating disorder (BED) and obesity in several ways:
Hypothalamic-Pituitary-Adrenal (HPA) Axis Dysregulation: Trauma can dysregulate the HPA axis, which is the body's central stress response system. Chronic activation of the HPA axis can lead to increased production of stress hormones like cortisol, which can disrupt appetite regulation and metabolism, potentially leading to overeating and weight gain.
Altered Reward Processing: Trauma can impact the brain's reward circuitry, including areas such as the ventral striatum and prefrontal cortex. Dysregulation of reward processing can lead to alterations in food-related behaviors, including increased cravings for high-calorie comfort foods and a heightened tendency to seek out food as a coping mechanism to alleviate distress.
Changes in Emotional Regulation: Trauma can affect brain regions involved in emotional regulation, such as the amygdala and prefrontal cortex. Dysregulation in these areas can lead to difficulties in managing emotions effectively, increasing the likelihood of engaging in maladaptive coping strategies like binge eating to numb or suppress negative emotions.
Alterations in Appetite Regulation Hormones: Trauma-induced changes in stress hormones and neurotransmitters can disrupt the body's regulation of appetite-controlling hormones such as leptin and ghrelin. This imbalance can lead to dysregulated hunger and satiety signals, contributing to overeating and weight gain.
Development of Coping Mechanisms: Trauma survivors may develop maladaptive coping mechanisms, such as binge eating and food/drugs/alcohol addiction, as a way to cope with distressing emotions, memories, or triggers associated with their traumatic experiences. Binge eating can provide temporary relief from emotional pain or numbness but can ultimately exacerbate feelings of guilt and shame and further perpetuate the cycle of trauma.
Psychological Factors: Trauma can contribute to the development of psychological symptoms such as depression, anxiety, and post-traumatic stress disorder (PTSD). These conditions are associated with an increased risk of disordered eating behaviors, including binge eating, as individuals may use food as a way to self-soothe or regain a sense of control in the face of psychological distress.
Examples of adverse childhood events or environments can significantly impact an individual's risk of developing binge eating disorder (BED) and/or poor emotional coping mechanisms include:
Childhood Trauma: Experiencing physical, sexual, or emotional abuse during childhood can increase the risk of developing BED later in life. Trauma can lead to maladaptive coping mechanisms, such as binge eating, as a way to manage distressing emotions or memories.
Neglect or Emotional Deprivation: Growing up in an environment where emotional needs are not met or where there is a lack of emotional support can contribute to the development of BED. Binge eating may serve as a way to cope with feelings of loneliness, emptiness, or low self-worth.
Unstable Family Environment: Living in a household characterized by conflict, dysfunction, or inconsistent parenting practices, foster care system, incarcerated parents, and parental divorce can create a stressful environment that contributes to disordered eating behaviors, including binge eating.
Food Insecurity: Growing up in an environment where there is limited access to adequate and nutritious food can lead to dysfunctional eating patterns, including binge eating, as a response to periods of food scarcity.
Weight Stigma or Teasing: Experiencing weight-related teasing, bullying, or discrimination during childhood can negatively impact body image and self-esteem, increasing the risk of developing disordered eating behaviors, including binge eating, as a way to cope with distress.
Parental Modeling of Disordered Eating: Growing up in a household where parents or caregivers engage in disordered eating behaviors, such as binge eating or restrictive dieting, can normalize these behaviors and increase the likelihood of their adoption by children.
Cultural or Societal Pressures: Living in a culture or society that places a strong emphasis on thinness, beauty standards, or dieting can contribute to body dissatisfaction and disordered eating behaviors, including binge eating, particularly in vulnerable individuals.
It's important to note that while these adverse childhood events or environments can increase the risk of developing BED, not everyone who experiences them will develop the disorder. BED is also influenced by a combination of genetic, psychological, social, and environmental factors, and individuals may have different vulnerabilities and resilience factors that contribute to their risk. Early intervention and appropriate support are crucial for addressing both the underlying factors contributing to BED and promoting recovery.
Overall, trauma-induced changes in brain structures and functions can create a complex interplay of biological, psychological, and behavioral factors that increase the risk of developing binge eating disorder and obesity. Effective treatment approaches for individuals with a history of trauma and disordered eating should address both the underlying trauma-related symptoms and the associated eating behaviors to promote long-term recovery and well-being.
The journey to healing from past trauma and overcoming binge eating behaviors is a deeply personal and transformative process. By acknowledging the role that past experiences play in your relationship with food, you can begin to untangle the emotional knots that keep you trapped in the cycle of binge eating.
Exploring the Root Causes: As a dietitian and hypnotherapist, I've worked with clients to dig deep into the underlying emotions and beliefs driving their binge eating behaviors. Through hypnotherapy, we can uncover and address deeply ingrained patterns and beliefs that may be linked to past trauma. By exploring the root causes of your binge eating behaviors, you can gain insight into how past experiences have shaped your relationship with food and begin to heal from the inside out.
Breaking Free from the Cycle: Breaking free from the cycle of binge eating requires a multifaceted approach that addresses both the emotional and physiological aspects of the problem. By acknowledging the role that past trauma plays in your binge eating behaviors, you can begin to release yourself from feelings of guilt, shame, and self-blame. Through therapy and counseling, we help you work through unresolved emotions and develop healthier coping strategies to manage difficult feelings without turning to food.
Healing from past trauma and overcoming binge eating behaviors requires patience, self-compassion, and a commitment to self-care and self-love. As a dietitian and hypnotherapist, I offer a holistic approach to healing that blends nutritional therapy and emotional support to help you heal from past trauma and overcome binge eating behaviors. Together, we help you explore the underlying emotions and beliefs driving your binge eating behaviors, empowering you to cultivate healthier strategies for managing triggers, cultivate a more compassionate and nurturing relationship with yourself, and a more harmonious relationship with food.
I am here to support you on your path to healing and liberation from disordered eating patterns.
