Binge eating can affect anyone. It feels awful, it brings over a feeling helplessness. You feel like you break the cycle, you start to restrict yourself in hopes that if you don't smell the sugar or salt you won't be tempted to eat it, and then, it happens again. UGH.
Binge eating is possible to stop.
Heres how:
- Determine all of your triggers.
This is a big one because most people tend to binge when something throws them off. They are unpleasantly surprised by something, the thing they feared the most is happening in real life, the person they had been with for 4 years just ghosted them.
Find out what your triggers are and identify them further. Why does person or thing set you off? Is it that this person has commented on something that fills you with rage? Does this thing remind you of bad memories from childhood? Helping to identify the trigger and going deep into it is incredibly helpful.
If you figure out your triggers and your WHY for binge eating you can stop it quicker.
- When you are triggered, what is the first thing you do?
For me, the first thing I would do, when triggered, would be to get in my car and drive to a sit down restaurant. I would order 2 entrees for myself, eat it all and then just sit there not believing what I had just done. If I had gone to a fast food place I would go in the drive thru, order extra drinks to make it look like I was ordering for 3 people, sit in my car and eat it all before going back home.
Identifying what you actually do in your crisis mode is important because now you can come up with a plan on how to reverse these steps. How to stop yourself before you actually eat the food.
- Set up a plan
Set an alarm on your phone so every day at the same time you take 5 deep breathes. Many (just like I used to be) tend to binge because of the anxiety that the triggers cause them. A family member was a my trigger, they were emotionally abusive and eating made me feel like I was in control.
Breathing deeply can cause calmness in the body. The reason you want to be able to practice breathing every single day is because when it becomes a habit it is easier to practice. Once you have been practicing breathing more and more throughout the day it is inevitable that it can be a tool for you to use during a crisis.
I am not suggesting that breathing is going to cure your urge to binge. I am saying it is the first step to be able to think for a second before the binge. This was helpful for me because after the 10th time of breathing before binging I looked at myself and realized the binge was not as important as I thought.
This is what I have for now but I will be back with more next time. Would love to hear feedback. Hope you found this helpful!
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