Manage stress- One... - Deepstash

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Manage stress- One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include meditating, using sensory relaxation strategies, and practicing simple breathing exercises.

Make time for regular exercise- Physical activity does wonders for your mood and your energy levels, and it's also a powerful stress reducer. The natural mood-boosting effects of exercise can help put a stop to emotional eating.

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Accept the experience you're having- Avoidance and resistance only make negative emotions stronger. Instead, try to accept what you're feeling without judging it or yourself.

Dig deeper-

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Learn to tolerate the feelings that trigger your binge eating

The next time you feel the urge to binge, instead of giving in, take a moment to stop and investigate what's going on inside.

Identify the emotion you're feeling- Do your best to name what you're feeling. Is it anxiety? Shame? ...

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1- Develop a healthier relationship with food

It can be difficult to overcome binge eating and food addiction. Unlike other addictions, your "drug" is necessary for survival, so you don't have the option of avoiding it. Instead, you must develop a healthier relationship with food—a relationship that's based on meeting your nutrit...

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Identify your triggers with a food and mood diary

One of the best ways to identify the patterns behind your binge eating is to keep track with a food and mood diary. Every time you overeat or feel compelled to reach for your version of comfort food Kryptonite, take a moment to figure out what triggered the urge. If you backtrack, you...

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Distract yourself- Anything that engages your attention will work: taking a walk, calling a friend, watching something funny online, etc. Once you get interested in something else, the urge to binge may go away.

Talk to someone...

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Avoid temptation. You're much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.

Listen to your body. Learn to distinguish ...

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Get enough sleep- When you don't get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Getting plenty of rest will help with appetite control and reduce food cravings.

Connect with other...

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I saw that most of the people struggling with BED have a hard time finding coping strategies, so in this post, I would like to give some ideas of coping strategies for people struggling with BED

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Focus on what you're eating

How often have you binged in an almost trance-like state, not even enjoying what you're consuming? Slow down and savor the textures and flavors. Not only will you eat less, but you'll also enjoy it more.

Eat regularly- Don't wa...

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2- Find better ways to feed your feelings

One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend. Binge eating can temporarily make feelings such as stress, sadness...

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Do not avoid fat- Contrary to what you might think, dietary fat can actually help keep you from overeating and gaining weight. Try to incorporate a moderate amount of healthy fats into your meals to keep you feeling satisfied and full.

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Take back control of your feelings

Sometimes it feels like the urge to binge hits without warning. But even when you're in the grip of a seemingly overpowering and uncontrollable urge, there are things you can do to help yourself stay in control.

Accept the urge and ride it out

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Distance yourself- Realize that you are NOT your feelings. Emotions are passing events, like clouds moving across the sky. They don't define who you are.

Sitting with your feelings may feel extremely uncomfortable at first. May...

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Support yourself with healthy lifestyle habits

When you're physically strong, relaxed, and well-rested, you're better able to handle the curveballs that life inevitably throws your way. But when you're already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight toward the refrigera...

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CURATED FROM

CURATED BY

dimah_a05

Heylo! I'm Dimah. I'm just a teen who likes writing random ideas, blogs, articles, novels and sometimes even poetry. My major interests are psychology and neurology, I love digging in more in these two subjects and expand my knowledge.

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