ACT and IPT for Body Image and Disordered Eating
You may be coming to therapy for the first time, or maybe you have tried before. Body image concerns and disordered eating are nothing to blow off. It interferes with your life no matter how severe the issue is. Sometimes in our attempt to make everything seem ok, we may say " I just need more discipline to get this under control". However, falling into the myth that I just need to try harder can keep you from seeing how much support you really need to overcome what you have been dealing with. It may have started at a young age due to trauma, or when a relationship you relied on was no longer there. Perhaps, as you transitioned to college or your first few jobs, the stress and overwhelm started to impact your relationship with food or how you love yourself.
Whatever has brought you here, I am glad that you are brave enough to reach out and say, "maybe now is the right time for support".
One thing in our healing journey we may not know about is what will help. I believe in evidence-based approaches, but not everyone knows what that can be. Often CBT and DBT approaches are helpful for those dealing with disordered eating and body image, but it's not the only helpful approaches. Two approaches that are shown by research to be just as effective are Interpersonal Therapy and Acceptance and Commitment Therapy. While it's not your job to understand the ins and outs of it, it can help to understand what about it supports your recovery from disordered eating and body image concerns.
A. What are body image and disordered eating?
Body image is the way we see and view ourselves. It can be a neutral perspective, but when we add positive or negative judgments, that can in turn change the way we feel about ourselves. Disordered eating on can often follow along with body image as we may find ourselves stress eating, emotional eating, binge eating, or restricting. This can be a result of a lack of time, or a need to conform to a standard that we have been taught or set for ourselves.
II. What is Acceptance and Commitment Therapy (ACT)?
This is an evidence-based and values-based theory that helps us to live better within the means that we have set for ourselves. It focuses on mindfulness and building our capacity to accept the things that we can not control in order to move forward. ACT helps us to focus on what we CAN control and encourages values-directed action. It helps us to stay focused on our goals while understanding how it may be difficult to reach them.
A. Overview of core ACT principles
Within the ACT framework, there are some important topics to touch on while going through this approach. The six components include:
Defusion: This is the ability to step back and observe our thoughts without judgment or attachment. It is a way of recognizing that thoughts are just thoughts and they do not define our worth.
Acceptance: This is the ability to accept difficult emotions, thoughts, or situations without judging or trying to control them.
Values: This is understanding what you value and making decisions that are in alignment with them.
Committed action: This is taking actions that are aligned with what you value and understanding how this will help you move forward.
Self-as-context: This is the ability to observe yourself from a different perspective and understand how to be compassionate with yourself.
Mindfulness: This is the ability to stay present and observe your thoughts, emotions, and behaviors without judgment or attachment.
By understanding the core principles of ACT, we can begin to make changes in our lives that will help us to move forward on our journey. This can be particularly helpful for those who struggle with disordered eating and body image concerns as it helps to bring focus to our goals and values rather than just the thoughts and feelings that accompany them.
How can ACT help with body image and disordered eating?
While it may not be important to know the specifics of this for your treatment, it is helpful to understand why this can help with ED recovery and body image. Acceptance and Commitment Therapy helps us to recognize our thoughts and feelings without judgment, while also staying focused on what we value. This creates a balance between our thoughts and feelings, allowing us to take action that is in line with what we value. This can help us to move away from disordered eating behaviors and toward a healthier body image.
III. What is Interpersonal Therapy (IPT)?
Interpersonal Therapy is a type of therapy that focuses on our relationships and how they can affect us. This type of therapy looks at our current and past relationships, as well as our communication style, to help us identify patterns that may be impacting our current state of mental health. IPT helps us to understand how our relationships contribute to thoughts and feelings related to body image, ultimately leading us toward healthier ways of relating to ourselves.
Overview of core IPT principles
IPT is composed of four core principles. These are:
1. Acknowledging Interpersonal Problems and Unmet Needs: This principle focuses on understanding and acknowledging the role that relationships can play in our mental health. It helps us to identify patterns of communication and behavior that may be impacting our well-being.
2. Clarifying and Reframing Problematic Interactions: This principle focuses on challenging our preconceived notions and biases when it comes to relationships. It helps us to identify areas where we can improve our communication and behavior in order to better foster healthy connections with others.
3. Building and Maintaining Healthy Relationships: This principle focuses on developing healthy strategies for managing our current relationships as well as identifying new ways of connecting with others. It helps us to recognize our need for positive relationships and develop skills in building them.
4. Enhancing Self-Esteem: This principle focuses on understanding our self-worth and how it is impacted by our relationships. It helps us to identify areas where we can build our self-esteem and better be able to understand ourselves.
How can IPT help with body image and disordered eating?
IPT can help those struggling with body image and disordered eating by increasing their awareness of how relationships can impact their mental health. It helps to focus on understanding how the way we communicate and interact with others can shape our thoughts, feelings, and behaviors. By acknowledging these connections and developing healthier ways of relating to ourselves and others, we can begin to create a more positive and healthy body image.
IV. Benefits of Integrating ACT and IPT for Body Image
Integrating Acceptance and Commitment Therapy (ACT) and Interpersonal Therapy (IPT) can create a safe space to explore thoughts and feelings, understand the underlying causes of body image and disordered eating issues, and develop strategies to cope with those challenges. For example, ACT encourages individuals to observe and accept their thoughts and feelings without judgment, which can help to reduce negative body image.
Additionally, IPT can help individuals to acknowledge the role that relationships can have on body image and develop healthier ways of connecting with themselves and others. Ultimately, this combination of therapies can help individuals to foster a more positive body image.
Wrap Up:
Integrating Acceptance and Commitment Therapy (ACT) and Interpersonal Therapy (IPT) can be a powerful combination for addressing body image and disordered eating. ACT encourages individuals to observe and accept their thoughts and feelings without judgment, while IPT helps to identify the role that relationships can play in our mental health. By combining these two approaches, individuals can better understand the underlying causes of their body image issues and develop healthier ways of coping with them.
Resources for further information
If you or someone you know is struggling with body image and disordered eating, there are a number of resources available for further information.
Here are a few to consider:
• Mental Health America – Body Image and Eating Disorders
• National Alliance on Mental Illness – Eating Disorders
• National Eating Disorder Association
• American Psychological Association – Body Image and Eating Disorders
Begin Disordered Eating Therapy, Therapy for Body Image Issues, and More Today!
If you or someone you know is struggling with body image and disordered eating, it’s important to reach out for help. Working with a body image and disordered eating therapist can be an effective way to gain insight into your thoughts and feelings, learn new coping strategies, and create an action plan for building a healthier relationship with your body. Reach out today to find a therapist who can help you create lasting change! To get started, contact Aspire Counseling and book a free 30-minute consultation soon!
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About the Author
Jasmine is a Master's Level Counselor at Aspire Counseling. She works well with high achievers, athletes, anxious individuals, trauma, disordered eating, and body image. She also has a passion for those who are BIPOC, Black, Neurodivergent ( ADHD, ADD, HSP), and Adopted. Jasmine understands that therapy can be scary to begin, but encourages those who are struggling to reach out, to know that therapy is a safe place and finding the right fit for you can really help reinforce this.
