How To Avoid Making Yourself Throw Up

Throwing up is a natural reflex that can defend the body from ingested toxins or dangerous substances. When you naturally throw up, your body attempts to rid itself of these contents. Contrarily, some people may experience the urge to throw up in an attempt to lose weight or cope with stress and difficult emotions. This behavior is known as self-induced vomiting or purging.

While purging may be tempting at the moment, it can have significant consequences on your physical and mental health and may be a sign of an underlying mental health condition. Below, explore why some people may consider making themselves throw up, the dangers of this behavior, and how to find compassionate support.

Why people might make themselves throw up

Below are some of the potential causes of the urge to throw up or induce vomiting.

Physical and mental health symptoms

The human body is complex and responds to various internal and external situations. Some people experience the physical urge to throw up as a result of physical symptoms or challenging emotions. Often, physical causes of the urge to puke are not controllable. However, if you have the urge to throw up in response to emotional barriers, this option may not be the only way to cope. There is help available to navigate any mental health challenges you’re facing.

Eating significant quantities of food

Eating an extensive amount of food, whether by mistake or on purpose, can be uncomfortable or painful for some. Although you might be tempted to learn how to make yourself throw up to reduce the immediate discomfort, doing so can be physically harmful. In addition, throwing up after eating extensive amounts due to shame or a desire to lose calories is a sign of an eating disorder called bulimia nervosa. 

Alcohol intake

Excessive alcohol consumption can sometimes cause vomiting. An individual might also choose to attempt to throw up to reduce the effects of intoxication. However, self-induced vomiting may not be an effective way to reduce the impact of alcohol and could put you at risk of aspiration, which can lead to choking or pneumonia.

Food poisoning

Food poisoning may also be a factor in why people consider throwing up. Although vomiting is a natural response to food poisoning, making yourself throw up when you don’t have the physical urge to can make your symptoms worse and lead to dehydration or more severe illnesses.

Weight-related thoughts

Some people may have the urge to induce vomiting in response to a fear of gaining weight or because of other body or weight-related thoughts. However, vomiting to lose weight can have dangerous consequences. Eating disorders, such as bulimia nervosa, are often linked with forcefully throwing up, and this behavior can cause physical harm to your body over time. However, eating disorders are highly treatable and manageable with support. By seeking guidance from a professional, you can look at the potential causes of your urge to vomit and come up with a plan to cope.

Safer alternatives to making yourself throw up

If you are compelled to figure out how to make yourself throw up outside of your body’s natural urge to do so, several safer alternatives may help you manage the situation. 

Digestion and light snacks

If you are concerned about eating an extensive amount of food or having stomach pain after eating, waiting for your body to digest the food naturally may be helpful. Taking a gentle walk or sipping on water or herbal tea may also reduce the sense of fullness. If you are worried about alcohol consumption, drinking water and remaining hydrated may minimize the effects. Eating a light snack before or after consuming alcohol may also absorb some toxins. 

Talking to a doctor about health risks

In the case of food poisoning, a healthcare professional can provide you with the best advice on how to care for yourself. You may find resting and staying hydrated helpful, in addition to eating foods that may cause less stomach upset, such as bananas, rice, apple sauce, or toast. However, talk to your doctor about which foods suit your unique body. As your body attempts to fight off the toxins and bacteria naturally, you may find that these foods are gentle on your digestive system.

Consulting a therapist

If your desire to vomit is motivated by weight-related thoughts, consulting a professional therapist may help you create a healthier relationship with food. Adopting positive eating habits and listening to your body may help you form a healthier relationship with yourself without self-induced vomiting. If you are experiencing symptoms of an eating disorder, seek support immediately. Eating disorders can be dangerous. You’re not alone if you struggle to avoid purging, but a therapist can guide you in strategies to cope with these urges and work toward recovery.

How to spot signs of an eating disorder 

When managing an eating disorder, recognizing the signs and differentiating between what is healthy and unhealthy may be helpful. Signs of eating disorders may include the following:

• Unhealthy self-image: Negative thoughts or feelings about your body and how you look
• Extreme dieting or fasting: Restricting food intake to achieve a certain weight, size, or shape
• Excessive exercise: Exercising to burn calories, often at the expense of other activities, such as socializing or leisure time
• Binge eating: Eating large amounts of food in a short period, often experiencing shame and distress afterward
• Compulsive eating: Eating in response to an emotional stressor without regard for hunger or fullness cues
• Using laxatives: Taking laxatives consistently to lose weight or avoid gaining weight
• Purging or self-induced vomiting: Making yourself throw up to avoid gaining weight or to control food intake

Once a person is aware of the signs and symptoms, they may benefit from seeking help from a mental health professional or therapist. These professionals are trained to work with individuals living with eating disorders to help them create sustainable and healthy habits for managing their eating.

How to cope with emotional challenges

If your emotions are overwhelming, using behaviors like self-induced vomiting to numb or avoid the pain might be tempting. However, there are ways to avoid these urges and find healthier coping skills for your body and mind, including the following.

Identifying the cause of your urges and finding healthy coping mechanisms

Breaking the pattern may begin with identifying events or scenarios that commonly cause an urge to throw up. If you know what incites your self-induced vomiting, you can look for ways to manage these feelings or scenarios before they arise. Developing healthier coping mechanisms might enable you to respond more productively to these stimuli and challenging situations. Healthy coping strategies may include mindfulness, meditation, journaling, creative outlets, physical activity, and self-care rituals. 

Self-care

Self-care can be defined as caring for yourself through acts of awareness, self-control, and self-reliance to promote or maintain your well-being. The benefits of self-care can be far-reaching. When you reduce chronic stress, your body may manage hormones and chemicals more effectively, reducing inflammation and lowering cortisol levels. Cortisol is the hormone released during fight-or-flight situations and can be detrimental to your physical and mental health when present in excess.

Self-care can help individuals create a healthier relationship with their minds and bodies. With resources, you may learn how to nourish yourself mindfully and make knowledgeable decisions surrounding your physical and emotional health.

How to take care of yourself: Reducing eating disorder risk 

Prevention is another way to reduce the urge to use self-induced vomiting as a coping mechanism. Parents and caregivers of children and teens may encourage open communication about body image, modeling healthy behaviors, and providing resources for those experiencing self-esteem or body image challenges. 

Education may increase public understanding of the dangers associated with self-induced vomiting. Discussing the topic openly with friends and family, encouraging open dialogue in schools and workplaces, and advocating for increased awareness through social media and community events may encourage a more nurturing society for those in need.

The role of media and society in promoting healthy body image and eating habits can be significant. Raising awareness, advocating for more diverse and accurate portrayals of body types, and encouraging celebrities and influencers to promote healthy eating habits and self-care might help break down the stigma associated with body image. In addition, helping others embrace a healthier body image might create a future where all individuals are empowered to make informed choices regarding their health and well-being.

Support options 

If you are hesitant to visit a therapist’s office to discuss an eating disorder or self-induced vomiting, you might consider online therapy through a platform like BetterHelp. Online therapy is a convenient way to receive mental health services. You can connect with a therapist via audio or video chat from the comfort of your home or anywhere with an internet connection. Online therapy services provide support and guidance from professionals specializing in various areas, including eating disorders. Online, you can match with a provider with experience in this area and choose between phone, video, or live chat sessions.

Cognitive-behavioral therapy (CBT), a common modality utilized in online therapy, has been considered an evidence-based treatment for eating disorders like bulimia nervosa. CBT aims to help individuals become aware of their thoughts, feelings, and behaviors to better understand how they relate. Therapists work with their clients to identify thoughts and behaviors contributing to challenges, including disordered eating, to help them develop more adaptive behaviors and attitudes. Online therapy has been found especially effective in supporting clients with eating disorders, especially bulimia and binge eating disorder.