Cracking the Code: How Behavior Chain Analysis Can Help You Overcome Binge Eating
"Help! I can't stop eating!"
April 18, 2023
Stefanie M. Lawson, MSW LCSW
The Mindfulness Space Psychotherapy Services, PLLC
Have you ever found yourself mindlessly eating cookies or chips when you’re stressed out, and before you know it, the whole bag is gone? It can be hard to identify exactly what triggers these binge eating episodes, but there is a simple technique you can use called a Behavior Chain Analysis!
A Behavior Chain Analysis is a Dialectic Behavioral Therapy or DBT skill that we can use to help us identify behaviors that may be causing emotional distress, and understand the factors that lead to those behaviors. It can be especially useful when the exact cause of the behavior is difficult to…
How to complete a Behavior Chain Analysis
pinpoint. During a binge eating episode, especially those driven by stress, our minds often dissociate or disconnect, causing us to “zone out.” A Behavior Chain Analysis can help us to reconnect with our thoughts and behaviors. In a Behavior Chain Analysis, you start by identifying the problem behavior, such as binging on a whole pack of cookies after a long day at work. Then, you work backward to identify the event that prompted the behavior, such as feeling behind on tasks at work or having a conflict with your boss or spouse.
Next, you identify any vulnerabilities you might be experiencing, such as already having a bad day or experiencing hormonal changes that impact your response to emotional stressors. (Like during a menstrual cycle.)
@themindfulnessspace Hey guys? If you’re like me, you’ve experienced eating your feelings and may not be able to pinpoint why! Use this DBT skill in order to identify those hard to pinpoint triggers (negative feelings, and emotions) that lead to a binge or emotional eating! Need more support? Download my free behavior chain analysis worksheet to help you get started! Just go to my link in bio under “more” and free stuff! Hi! 👋🏽😁My name is Stefanie and I am a licensed therapist who specializes in treating disordered eating and body image dissatisfaction for adults, ages 18 and older, as well as transitional age teens! Want to learn more? See my link in bio! #d#dbt#d#dbttherapyb#behaviorchainanalysist#therapye#emotionaleatinghealing ♬ Da Girls - Ciara
A Behavior Chain Analysis is a Dialectic Behavioral Therapy or DBT skill that we can use to help us identify behaviors that may be causing emotional distress, and understand the factors that lead to those behaviors.
After that, you identify any links between the prompting event and the problem behavior, such as feeling more frustrated, nervous, or anxious before the binge eating episode.
Finally, you identify the consequences of the problem behavior, both short-term and long-term, as well as any harm it may have caused yourself or others. This could be feeling uncomfortably full, experiencing guilt and shame following the binge eating episode, experiencing depression, anxiety and having negative feelings related to changes in body weight or shape, etc.
After completing a Behavior Chain Analysis, your therapist can help you to analyze it and develop problem-solving skills to better regulate difficult-to-control emotions that may lead to binge eating or even restrictive eating patterns.
Stefanie Lawson is a licensed therapist and owner of The Mindfulness Space Therapy in Greensboro NC, where she specializes in treating eating disorders, body image dissatisfaction, as well as stress and anxiety that may lead to uncontrollable emotional eating.
Would you like support with identifying difficult to pinpoint triggers, feelings and behaviors that contribute to uncontrollable binge and emotional eating, or even restrictive eating? Schedule your free 30 minute consultation call with The Mindfulness Space today! Want to learn more, read HAES Informed Psychotherapy and Intuitive Eating Informed Skills Training in Greensboro North Carolina
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