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Eating Disorders

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I help myself?

Eating problems can be overcome. Many people find that, once they have found support and help, they begin to learn how to tackle their eating problem, cope with the causes of their eating problem, and improve their relationship with food.

Talk to people you trust

While people around you may find your eating problem, or eating problems in general, difficult to understand, they will usually want to help you however they can. You may find it helpful, when you feel able to, to discuss with the people around you things that they can do to help, and things that they should try to avoid doing when with you. They may want to look at the ‘For Friends and Family’ section.

It is important to be open with the people closest to you; they may not completely understand, but they will usually be willing to learn and want to help however they can.

Peer support

If you experience eating problems, you may feel extremely ashamed, isolated, and misunderstood, especially if you are used to hiding your behaviour. There are great benefits from talking to others with the same problem.

Online peer support

If you find it hard to open up about your eating problem to people around you, you could use an online forum.

However, it is important to make sure that you stay safe online. There are lots of websites and forums which promote eating problems, and getting involved with them may make it harder for you to get better. Below are some tips for if you decide to look for or use an online forum to discuss your eating problem.

  • Be aware of how you feel when you are online and adjust the places you visit and the people you follow if you need to. It is ok to take a break from social media, or to adjust your lifestyle, so that this plays less of a part in how you spend your time
  • Remember that many pictures have been manipulated to make the person look different. Even pictures on social media may have been filtered or photoshopped
  • Think about how you deal with pictures of yourself. Do they make you feel bad or do you feel you need to change them to hide how you really look?
  • Think about whether you are following anyone whose pictures make you feel bad or trigger problematic thoughts. Unfollow them if you can
  • Block or avoid any websites that promote eating disorders
  • Look for positive communities around eating, recovery and body positivity

You could also ask a friend or family member to help if you’re concerned about what you might find online.

Practise mindfulness or relaxation techniques

Mindfulness is a therapeutic technique that involves paying attention to what’s happening in the present moment in your mind, body, and surroundings, acknowledging the environment around you, your feelings and how your body feels. When you slow down and pay attention to the present, you can catch sight of certain things that help you better understand and therefore manage your own reactions and moods.

“I use mindfulness when I eat. It helps me to realise that I deserve food, and to eat it in the right way.”

You may also want to try relaxation techniques like meditation or yoga. These aim to quieten your mind and put you into a state of calm, stillness and rest. Some type of relaxation techniques may also involve mindfulness.

You may attend a yoga or guided meditation class in your area. Alternatively, if you can’t attend physical classes, you may search online for videos or apps that provide guided relaxation instructions. Below are some recommended apps for guided meditation or yoga:

  • Insight Timer
  • Yogaglo
  • Headspace
  • Ensō
  • Calm
  • 10% Happier: Meditation for Fidgety Skeptics
  • Stop, Breathe & Think
  • Omvana

Learn to be kind to yourself

Eating problems can be a really big part of your life, and changing how you feel and behave can take time. You may need to make slow changes.

Your first changes may not even be about eating – you might want to do things that help you feel good about your body, like having a massage, or boost your confidence, like asking friends to write down their favourite things about you.

Sometimes you may feel that you have taken steps backwards, or relapsed, and this can be discouraging. It’s important to accept this as part of the process, and it’s worth finding a way to focus on what you have achieved. Being kind to yourself can be hard if you feel bad about yourself or feel worthless. Mind’s booklet How to increase your self-esteem has information that can help you change these feelings.

Take practical steps to change unhealthy routines

Your routines around eating and food can be hard to break, especially if you’re experiencing eating problems. You might find that putting some small, practical solutions in place can help you avoid eating patterns that you find problematic. This might mean buying smaller amounts of food if you’re overeating, or making sure you do something fun after meals if you’re worried about purging, or setting goals unrelated to weight or calories if you’re worried about obsessive dieting.

“I do better with buying food in single servings so I only have around what I’m intending to eat there and then. Distractions after a meal are key for me! Going online, watching a movie, reading, working, etc.”

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Recovery and Self-care

How can I help myself?

Eating problems can be overcome. Many people find that, once they have found support and help, they begin to learn how to tackle their eating problem, cope with the causes of their eating problem, and improve their relationship with food.

Talk to people you trust

While people around you may find your eating problem, or eating problems in general, difficult to understand, they will usually want to help you however they can. You may find it helpful, when you feel able to, to discuss with the people around you things that they can do to help, and things that they should try to avoid doing when with you. They may want to look at the ‘For Friends and Family’ section.

It is important to be open with the people closest to you; they may not completely understand, but they will usually be willing to learn and want to help however they can.

Peer support

If you experience eating problems, you may feel extremely ashamed, isolated, and misunderstood, especially if you are used to hiding your behaviour. There are great benefits from talking to others with the same problem.

Online peer support

If you find it hard to open up about your eating problem to people around you, you could use an online forum.

However, it is important to make sure that you stay safe online. There are lots of websites and forums which promote eating problems, and getting involved with them may make it harder for you to get better. Below are some tips for if you decide to look for or use an online forum to discuss your eating problem.

  • Be aware of how you feel when you are online and adjust the places you visit and the people you follow if you need to. It is ok to take a break from social media, or to adjust your lifestyle, so that this plays less of a part in how you spend your time
  • Remember that many pictures have been manipulated to make the person look different. Even pictures on social media may have been filtered or photoshopped
  • Think about how you deal with pictures of yourself. Do they make you feel bad or do you feel you need to change them to hide how you really look?
  • Think about whether you are following anyone whose pictures make you feel bad or trigger problematic thoughts. Unfollow them if you can
  • Block or avoid any websites that promote eating disorders
  • Look for positive communities around eating, recovery and body positivity

You could also ask a friend or family member to help if you’re concerned about what you might find online.

Practise mindfulness or relaxation techniques

Mindfulness is a therapeutic technique that involves paying attention to what’s happening in the present moment in your mind, body, and surroundings, acknowledging the environment around you, your feelings and how your body feels. When you slow down and pay attention to the present, you can catch sight of certain things that help you better understand and therefore manage your own reactions and moods.

“I use mindfulness when I eat. It helps me to realise that I deserve food, and to eat it in the right way.”

You may also want to try relaxation techniques like meditation or yoga. These aim to quieten your mind and put you into a state of calm, stillness and rest. Some type of relaxation techniques may also involve mindfulness.

You may attend a yoga or guided meditation class in your area. Alternatively, if you can’t attend physical classes, you may search online for videos or apps that provide guided relaxation instructions. Below are some recommended apps for guided meditation or yoga:

  • Insight Timer
  • Yogaglo
  • Headspace
  • Ensō
  • Calm
  • 10% Happier: Meditation for Fidgety Skeptics
  • Stop, Breathe & Think
  • Omvana

Learn to be kind to yourself

Eating problems can be a really big part of your life, and changing how you feel and behave can take time. You may need to make slow changes.

Your first changes may not even be about eating – you might want to do things that help you feel good about your body, like having a massage, or boost your confidence, like asking friends to write down their favourite things about you.

Sometimes you may feel that you have taken steps backwards, or relapsed, and this can be discouraging. It’s important to accept this as part of the process, and it’s worth finding a way to focus on what you have achieved. Being kind to yourself can be hard if you feel bad about yourself or feel worthless. Mind’s booklet How to increase your self-esteem has information that can help you change these feelings.

Take practical steps to change unhealthy routines

Your routines around eating and food can be hard to break, especially if you’re experiencing eating problems. You might find that putting some small, practical solutions in place can help you avoid eating patterns that you find problematic. This might mean buying smaller amounts of food if you’re overeating, or making sure you do something fun after meals if you’re worried about purging, or setting goals unrelated to weight or calories if you’re worried about obsessive dieting.

“I do better with buying food in single servings so I only have around what I’m intending to eat there and then. Distractions after a meal are key for me! Going online, watching a movie, reading, working, etc.”