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There are a variety of studies that support mindfulness meditation as a treatment for binge eating disorder and emotional eating.
Simple deep breathing is a meditation that you can do almost anywhere. Sit in a quiet space and focus on your breath — slowly flowing in and out of your nostrils.
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Feelings of shame and guilt are associated with emotional eating. It’s important to work on the self-talk you experience after an episode.
You may find yourself eating in front of the television, computer, or some other distraction. Try switching off the tube or putting down your phone the next time you find yourself in this pattern.
Resist isolation in moments of sadness or anxiety. Even a quick phone call to a friend or family member can do wonders for your mood. There are also formal support groups that can help.
Resist grabbing a whole bag of chips or other food to snack on. Measuring out portions and choosing small plates to help with portion control are mindful eating habits to work on developing.
Keeping a log of what you eat and when you eat it may help you identify triggers that lead to emotional eating.
Some people find relief in getting regular exercise. A walk or jog around the block or a quickie yoga routine may help in particularly emotional moments.
While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.
Consider trashing or donating foods in your cupboards that you often reach for in moments of strife.
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