I'm really sorry to hear that you're struggling with this. Obsessing over calories and engaging in extreme behaviors to burn off food can have serious physical and emotional consequences. It's essential to seek help and support from professionals to address these issues. Here are some steps to consider:
Seek Professional Help: Reach out to a mental health professional who specializes in eating disorders or disordered eating. They can help you work through the underlying issues driving your obsession with calories and provide appropriate guidance and support.
Educate Yourself: Educate yourself about the dangers of extreme dieting, over-exercising, and the importance of balanced nutrition. Understanding the potential harm of these behaviors may help motivate you to seek change.
Distance Yourself from Triggering Environments: If you feel that your family's behavior is fueling the problem, consider discussing your feelings with them and creating boundaries around food-related discussions. If necessary, spend time away from triggering environments to focus on your recovery.
Challenge Negative Thoughts: Work on identifying and challenging negative thoughts and beliefs related to food, calories, and body image. Cognitive-behavioral therapy (CBT) can be particularly helpful in this area.
Practice Mindful Eating: Reconnect with the pleasure of eating by practicing mindful eating. Focus on the taste, texture, and enjoyment of food rather than solely on the calories.
Avoid Calorie Counting: Consider avoiding calorie counting, as it can intensify the obsession. Instead, aim to listen to your body's hunger and fullness cues and focus on nourishing yourself with balanced and nutritious meals.
Develop Healthy Coping Mechanisms: Find alternative ways to cope with stress, emotions, and triggers that do not involve food or exercise. Engage in activities that bring you joy and relaxation.
Reach Out for Support: Connect with friends or support groups who have had similar experiences. Sharing your struggles and journey with others who understand can be incredibly supportive.
Set Realistic Goals: Set small, achievable goals for your recovery, and celebrate your progress along the way.
Be Patient with Yourself: Healing from an eating disorder or disordered eating takes time and effort. Be gentle with yourself and avoid being overly critical.
Remember that overcoming these challenges can be difficult, and it's essential to have professional support. A mental health professional can work with you to create a personalized treatment plan and help you develop healthier habits and coping mechanisms. Take the first step and seek the support you need to begin the healing process.