How do you prevent a binge? How do you stop one once it starts? Those answers are very individualized, as not one answer will work for everyone. If you have tried different things in the past and given up, don’t throw in the towel yet. There are many more things to try.
“Avoid that first compulsive bite.” If you know the first bite is going to get you into an eating frenzy, then prevent the first compulsive bite and you prevent the binge.
Another technique is called STOP. It reminds you to ask yourself if you are hungry, angry, lonely, or tired before reaching for food as a comforting tool. These emotions are strong binge triggers, so eating for the sake of eating while feeling them is not a good idea. Figure out what you are really feeling and distract yourself for a little while to address the problem mentally. Once you know why you want to eat and what the root cause is, do something about it or decide to not. Make it your choice, your decision; put things in your hands again. You are now in control.
Keep a list of binge busters so that you can try them the minute you feel a binge coming. A warm bubble bath, a magazine, and an aromatherapy candle combination.
Using distractions to figure out the root of your feelings or to give yourself time to get into a better mood can help. Both hunger and thirst are controlled by the same part of the brain and the signals can get confused at times. It really doesn’t matter how you distract yourself, just keep yourself from eating and your mind on something else besides food.
Try a few of these tips and see how you go. All the best.
Yours in health
Joyce Hearn
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