“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”
– Christian D. Larson
It is true that we don’t often know how strong we can be until our strength is tested. However, believe that you have all of the wisdom and strength within you that you would ever need. You are much greater and bigger than any challenge you might be experiencing.
There are so many emails on binge eating and how to stop a binge before it happens. Please find below an excellent article by Dr.Nina on how to stop a binge in 25 seconds or less. Her techniques are wonderful and they show us it’s possible to stop a binge. We hope you’ll find the article below useful in your journey to recovery and healing.
How To Stop A Binge In 25 Seconds Or Less
Hi there! How are you doing today? I’ve got in my daily dose of liquid gold (aka coffee) and I’m excited to share with you how to halt a binge in its tracks when you feel it coming on. Remember – it’s not about willpower!
When all you want to do is eat those 24 cookies you made for your girl scout troop, there is a reason (and it doesn’t have to do with addiction or sugar). I have lots of ways that you can stop that cookie binge in its tracks by learning to relax your body. I spoke about this in one of my YouTube episodes. You can check it out here or keep reading for the highlights.
Someone recently said to me, “I know it’s important to identify and process my feelings so I don’t eat when I’m upset, but sometimes I’m too stressed out to deal with it. What else can I do when I feel that way?”
Sound familiar? If so, you may be accustomed to eating to numb, distract or comfort yourself and don’t know how else to calm down.
Here are some ways to alleviate stress and anxiety by calming your body, centering your mind and stopping the escalation of stress.
Progressive Muscle Relaxation Exercise: Focus on your legs. Make them as tight as you can. Move up your body, tightening your stomach, then your arms. Make fists and keep your muscles really, really tight. HOLD that tension as long as possible, a minimum of fifteen seconds but ideally as long as possible. Then release.
Feel that? You’re probably feeling more relaxed.. The idea of this exercise is that without muscle tension, you can’t access muscle release. When your body is relaxed, your mind will follow. When your mind is relaxed, you won’t feel the need to binge. And viola! You’re delivering those cookies to a delighted new friend and forming a new friendship, something that will last much longer than the cookies. 🙂
The Four Senses Exercise: As you know, we have five senses, but if you turn to food when you’re stressed, you’re familiar with the sense of taste and probably use taste – food – as the primary way you self-soothe. The Four Senses exercise puts you in touch with the other four senses and helps you center yourself.
Wherever you are, look around and say one thing that you can:
Take in these senses with as much detail as possible. You can take this exercise a step further by not only noticing what you can touch, see, hear, or smell, but by indulging one of those senses with calm.
Do you have a favorite song or playlist that puts you at ease? Stick some headphones in and let your mind focus on the beautiful sound. Visit nature and treat your eyes to a feast of plants, landscapes, and beauty. Burn a candle with a scent that is especially calming. Wrap yourself in a warm, furry blanket.
If you want to binge, your subconscious is asking for some love. Give it to yourself — without food.
When I’m particularly stressed, I turn on my favorite old-school artist, Prince, and dance around my house like I’m on stage. That usually changes my mood. But if you need a little more help, here are some other options:
Visualization. There are two ways to use visualization: the first is to imagine a happy place where you feel safe and calm; the second is to think about something you’re afraid of, and imagine a positive outcome. Keep in mind those four senses as you work through the visualizations!
Visualization #1: Visualize a place where you feel happy. Where are you? Who else is there? Don’t limit yourself to reality; you can go anywhere your mind takes you. In your imagination, what are you touching, seeing, hearing, and smelling? Dwell in this visualization until you start to feel your heart calm down.
When I’m overwhelmed, I visualize being on a calm lake with the sun shining and water lapping the shore. I remember the time I went canoeing and a black swan swam alongside the canoe. I had the most lovely sense of wellbeing and calm.
Visualization #2: Imagine a situation that makes you nervous, thinking about the best outcome possible. Again, use the four senses to bring this to life. What upcoming situation is causing you anxiety? Whether it’s a job interview, a personal challenge, a blind date or anything else, imagine the very best outcome, visualizing and imaging the four senses.
I used to have an absolute terror of public speaking. I would get so nervous that my legs would shake (I was positive that the audience could see me trembling, which only made it worse. I realized that I was imagining a critical audience, thinking, “Look how nervous she is. Look at those knees shaking!” Meanies.
I decided to imagine an understanding audience full of people who were benefiting from what I was saying, and I focused on how I could help them. Once I did that, my knees stopped shaking for good. And guess what? Now I love public speaking!
Using these methods to calm down, along with learning to identify and process painful, difficult and upsetting emotions, will help you comfort yourself and find peace with words, instead of with restricting, bingeing and purging, or bingeing.
When you are calm, you don’t need food to cope. And that’s how we will beat the diet habit!
Which of these techniques resound with you? Try one out this week. Make a goal to try one or two before you head to the kitchen for that extra loaf of bread.
I sincerely hope that these techniques help you as you continue to work for greater health and happiness. Tomorrow I’ll be back to talk about how to stop cheating on your diet. Stay tuned, I think you’ll find it helpful and encouraging.
Keep fighting. There is always hope! We are in this together.