Breaking the Deprivation Cycle
Deprivation is more than just physical hunger—it’s a mental battle. Discover triggers and expert tips to break the cycle in eating disorder recovery and chronic illness management.
Understanding Deprivation
Deprivation is a scary, intense feeling that many of us know all too well. I encounter deprivation with almost all of my clients, regardless of whether they’re in eating disorder recovery, managing a chronic illness, or just trying to work on their relationship with food. Restricting food or labeling certain foods as "off-limits" can create a looming sense of dread, triggering the fear that there won’t be enough food to go around. For those caught in a binge-restrict cycle, deprivation is the feeling that arises during restriction that ultimately leads right back to a binge. Similarly, individuals managing chronic illnesses may experience deprivation when they lack access to safe foods. For example, if you have celiac disease and are attending an event with no gluten free options, this deprivation can make you feel isolated and anxious.
I often think of deprivation as a primal biological response that activates when food is scarce. However, this "scarcity" can mean different things to different people: not having enough to eat, not having safe foods to eat, or not feeling like you have permission to eat. Even when food is abundant, we can still feel deprived. This deprivation triggers a biological drive to survive, pushing us to seek out food at any cost. When we understand that deprivation is a survival response, it helps us come to terms with how our body is trying to keep us safe. Deprivation is a powerful safety mechanism - even though it may make us feel out of control or anxious!
Common Triggers of Deprivation
Deprivation can be triggered by any event, emotion, or experience that prevents us from accessing food. Common triggers include:
Lack of resources: Financial constraints or time limitations can prevent us from accessing food. For example, rushing between meetings and skipping lunch could activate a sense of deprivation.
Inadequate food options: Attending an event or restaurant that doesn’t accommodate your dietary needs can lead to feelings of deprivation. Many people with chronic illnesses experience this lack of safe options. For example, going to a new restaurant with friends and realizing there are no gluten free options that will be safe for your celiac disease.
Food rules and restrictions: Self-imposed regulations for how much or what types of food you can eat often trigger deprivation and are very common in eating disorder recovery. For example, telling yourself, "I’m not going to eat ice cream again, I can’t be trusted with it," can create a mental sense of deprivation.
The Cycle of Deprivation
Once deprivation sets in, it often creates a cycle which can manifest differently for each person. The cycle typically follows this pattern:
Restriction: The initial act of deprivation, whether conscious or not, creates a sense of restriction. Deprivation can also make us feel out of control so we can seek control by placing some food items off limits, deepening the restriction.
Fixation: Restriction leaves us hungry and vulnerable to intrusive thoughts. We often fixate on the forbidden, off limits food or fantasize about our next chance to eat.
Cravings: Eventually, restriction and fixation intensify cravings for the very foods we were trying to avoid. Powerful cravings can set in and consume our thoughts.
It's important to note that the knee-jerk reaction to deprivation is often to restrict food further to regain a sense of control. However, this response is counterproductive and can exacerbate the cycle of deprivation.
Breaking the Cycle: 4 Tips to Combat Deprivation
We’ve learned that deprivation is a sneaky feeling of lack that can drive restriction, fixation, and cravings. Now we can learn to use our awareness to break the cycle!
Cultivate awareness: It all starts with awareness! Pause to notice any pattern of increased cravings or loss of control with food. Try to pinpoint when these feelings began. Was there an event, emotion, or person that triggered it? Did you feel hungry or restricted recently?
Understand the Trigger: Once you’ve identified the trigger, explore why it set off feelings of deprivation. How were you feeling at the moment? What story were you telling yourself? For example, if you didn’t allow yourself to enjoy ice cream with friends, recognize how this made you feel deprived. Was there a narrative that you didn’t deserve it or earn it? Alternatively, perhaps you attended an event where all the food options would trigger your IBS so you left feeling deprived. Understanding the root cause helps you access more self-compassion.
Practice Gentle Self-Parenting: With a better understanding of the trigger, think about what you wish you could have said to yourself in that moment. Reassure yourself that deprivation isn’t a permanent state and that it’s okay to experience these feelings as you work toward a healthier relationship with food. Lead with compassion, understanding, and gentleness.
Regain Autonomy: Now that you’ve extended self-compassion, reflect on ways you can regain ownership in your relationship with food. If you attended an event with inadequate food options, plan ahead for future events. Consider bringing a dish to share or eating a snack beforehand to avoid food-related anxiety. If a food rule triggered the deprivation, consider getting support to break this food rule.
Remember these principles: while your mind might tell you to restrict food as a way to regain control, this only fuels the deprivation cycle. To break the deprivation cycle, cultivate awareness, understand the trigger, practice gentle self parenting, and regain autonomy.
Closing Thoughts
Always always always lean on compassion. It's ok that the deprivation cycle happens - it's normal. You're learning how to respond. The goal isn’t to eliminate every possible risk of deprivation, but to identify and correct it proactively. This practice will reduce the impact and frequency of deprivation cycles in the future.
If you are struggling with your relationship with food and body image, reaching out for support is one of the most empowering things you can do. McArtney nutrition offers specialized support for clients in eating disorder recovery and those living with chronic illnesses. Reach out for a discovery call to chat about finding food peace and body acceptance!
Disclaimer: the information provided in this blog is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.