Understanding Trauma-Related Weight Changes
It's common for people who have experienced a traumatic event to see changes in their weight. Trauma causes chemical changes in the body that can suppress appetite or increase cravings as a coping mechanism. As a result, some people gain a significant amount of weight after trauma while others lose weight unexpectedly.
These trauma-related weight changes can be distressing and worrying. You may feel out of control of your body or food intake. But with self-compassion, patience and the right support, it is possible to return to healthy eating habits and a weight you feel comfortable with.
Why Trauma Can Lead to Weight Gain
There are a few reasons trauma survivors may gain weight, including:
- Increased appetite and cravings. Trauma triggers the release of stress hormones which can increase hunger signals in the brain.
- Emotional or boredom eating. Eating may become a coping mechanism to distract from painful emotions and memories or fill a void.
- Fatigue and low motivation. Trauma takes an emotional toll that may make it hard to exercise or prepare healthy meals.
- Medication side effects. Medications used to manage trauma-related mental health issues like PTSD or depression may increase appetite or cause water retention.
Why Trauma Can Lead to Weight Loss
On the other hand, trauma can also unexpectedly cause weight loss. Reasons for this include:
- Loss of appetite. High levels of stress hormones suppress hunger signals in some cases.
- Nausea or digestive issues. Trauma can induce gastrointestinal problems that make eating difficult.
- Forgetting to eat. Survivors may be distracted by intrusive memories or avoiding food-related triggers.
- Hypervigilance. Some survivors burn more calories due to chronic increased heart rate and restlessness.
Getting Back to a Healthy Weight
If your trauma-related weight changes don't resolve on their own after a month or two, it's important to take steps to get back to a weight you feel healthy and comfortable at with the help of your care team.
Working with Your Care Providers
Your first step is sharing what's going on with your primary care physician, therapist, psychiatrist or other care providers. They can:
- Rule out underlying medical conditions contributing to appetite/weight changes.
- Adjust medications if they are causing side effects.
- Refer you to an eating disorder specialist or dietitian if needed.
- Help develop healthy coping strategies beyond food.
- Provide trauma-informed support and validation around your weight struggles.
Making Nutritional Changes Slowly
It’s important not to overly restrict food or dive into intense dieting, as this can worsen emotional eating patterns. Work with your care team to gradually improve your nutrition by:
- Eating more filling, nutritious whole foods like vegetables, fruits, whole grains and lean proteins.
- Limiting added sugars, refined carbohydrates and saturated fats which can spike cravings.
- Planning regular, balanced meals and snacks so you don't get too hungry.
- Practicing mindful eating by paying attention to hunger/fullness cues.
Increasing Exercise at Your Own Pace
Getting regular exercise tailored to your abilities and energy levels can help normalize your appetite. Options to discuss with your healthcare providers include:
- Going for gentle short walks outside a few times a week.
- Doing chair exercises if standing is difficult right now.
- Seeing a physiotherapist to create an appropriate exercise program if you have physical limitations.
- Joining trauma-informed yoga or dance classes.
Getting Support for Your Weight Change Struggles
On top of lifestyle changes, seeking emotional support is key to getting back to a comfortable weight after trauma.
Join Support Groups
Connect with others going through trauma-related weight struggles in safe spaces like:
- Online or in-persons support groups for trauma survivors.
- Eating disorder recovery groups if you are engaging in eating disorder behaviors.
- Obesity support organizations like the National Association to Advance Fat Acceptance (NAAFA).
Enlist Your Loved Ones
Let family and friends know specific ways they can support your weight loss efforts, like:
- Exercising together or preparing healthy meals.
- Not commenting on your food choices or weight.
- Reminding you gently about your goals if you express self-criticism.
Support from your community makes a difference in overcoming setbacks on your path towards healing.
Work with a Trauma-Informed Therapist
Addressing the root trauma with a trauma-informed therapist trained in supporting weight issues can help shift unhealthy eating behaviors. They can help you:
- Process trauma memories so food is not used to cope with emotions.
- Manage trigger foods that lead to binges or restriction.
- Improve body image and self-compassion.
- Develop new coping skills beyond emotional eating.
Healing your relationship with food and your body is possible after trauma. Be gentle with yourself through each step of the process.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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