Recovery is not a process, but an event.
Please find below another blog post by Ali Kerr. This is really good and will help those fighting eating disorders, especially when you fall into entrapment of going for next binge. Holiday season is upon us but that doesn’t mean it has to trigger a relapse. We hope you’ll find the post below useful.
Spotting a Binge Urge
When we experience a binge urge so often we go into autopilot.
We react without thinking and go straight into full on binge mode.
If you notice what’s happening, then you can make a choice about how you respond to what’s happening.
You can choose to do something else rather than reacting with your usual, habitual patterns (bingeing).
You can do something different.
That can be anything.
You can go for a walk, phone a friend, do star jumps in time to music, anything other than bingeing.
That way you can interrupt your conditioned response, reduce the cravings and help break the cycle.
To do this, first, we’ve got to catch a binge urge sneaking up so that we have time to stop it in its tracks.
In order to do this we must first recognize the initial binge urge signs.
Some early physical indications of an oncoming binge urge might be:
- Feeling physically jittery and agitated
- Feeling tight or heavy in your chest
- Feeling flustered and constricted in your throat
- Shallow, quick breathing
- Churning in your stomach
- Feeling disconnected from your body (not being able to feel your body clearly)
- Not being able to settle physically
Early emotional indications could include:
- Sudden anger
- Blurry thinking
- Emotional unease
- A sense of sadness out of nowhere
- Feeling uncomfortable in your own skin
- Being annoyed at yourself or the world
- Feeling frustrated or having lots of chaotic thoughts
Perhaps certain thoughts appear as precursors, like:
- “Agh! this is hopeless!”
- “I’m too tired to keep going.”
- “I’ve blown it!”
- “That’s it – I give up!”
- “I’ll never be able to sustain this.”
Think about what your signs may be.
How do your behaviors change when you’re on the verge of a binge?
How do you start acting when you’re feeling out of control around food?
What are the signs that show you’re struggling?
Are you very quiet?
Do you exhibit nervous behaviors like nail picking, hair twisting or hand rubbing?
Try to make a note of the signs, no matter how small.
This is valuable information.
Binge urge sensations are different for everyone and learning your specific cues gives you the power to gain the upper hand.
When you notice a binge urge coming, avoid going into autopilot by doing something different, change up your situation and help to prevent it snowballing into a full on binge.