Avoiding A Binge And Recovering From Emotional Eating
Initially, postpone it. Set a timer for 15 minutes, giving you time to choose a healthier option.
Brush your teeth, take a shower or a bath.
Soak “binge food” in water.
Get away from the environment that is tempting you- Go for a walk, or to the library.
Call a supportive friend to talk.
Let your emotions out- scream into a pillow, beat your bed with a tennis racket or a wooden spoon.
Write down the foods you would binge on, seal it in an envelope and throw it away.
Take three deep breaths holding each one for a count of 10 and exhaling to a count of ten. Think through your anxiety. What are you feeling?
Change your environment. Turn on the radio or television, chew gum, or jump up and down. Switching your focus to one of your other senses will get your mind out of the thought pattern it is currently stuck in.
Write in a journal. Be honest. Ask yourself, how would I benefit from this potential binge?
Even if you are committed to stop bingeing, it is not easy to do. At first, you will consciously have to “not binge”. You will need things to do instead of bingeing. Post this list on your fridge. When you are tempted to binge, pick one of the items and do it. Add to the list or change it if you find alternatives that suit you better, but have this list ready for the first few times. Every day that you don’t binge mark your calendar with a gold star or put a little money in a jar as a reward. It may sound silly but it will help!
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If you have made the decision to stop emotional eating, getting professional help is highly recommended but here are two things you can do now to begin your recovery.
Take a look at what you have been resisting in your life. It is very likely that your exaggerated actions, such as over-eating or binging have manifested because you are repressing another emotion or emotional need which is not acceptable to you. It could be acknowledging a past trauma, a belief that causes you to lack confidence, unexpressed emotions or something about your present situation that bothers you. Your emotional eating is trying to tell you something and it is your job to find out what that is. Begin to explore this area by writing down the story of your life or keeping a daily journal.
Second, work on improving your self esteem. We are not all born with confidence…self esteem and self-love often take practice. By building a base of self awareness and self-love, you will not feel as empty or unloved. You will have less need to “fill yourself” with food, “stuff down” feelings of self-hatred or deny yourself good health and happiness. Begin to treat yourself as you would a good friend or child, with respect, compassion, forgiveness and unconditional love. Listen to your inner voice. When you hear it say something negative stop it! Try some simple affirmations each morning such as “I am open to good things coming into my life”, “People like me” or “I honor my individuality”.