Stop Binge Eating

This is the hardest part!! But walking away is an essential step to stop binge eating.

Ideas to help:
-Say "Stop" aloud to yourself
-Ask yourself, "Am I physically Hungry"
-Go for a walk
-Write in your Journal
-Take a shower
-Brush your teeth
-Wash your face
-Paint your nails
-Read something uplifting
-Do something for yourself that feel nurturing

Even if you do give in to eating in response to emotions; move forward to steps #2 and #3.

Don't beat yourself. By moving on to the next steps in spite of a binge you will be able to progress to the point where walking away becomes easier every time.

If you are not eating in response to hunger then it's because of some other emotion.

The reason eating is so appealing is because it actually "numbs" out the emotions you don't want to feel. Even if it's only for a temporary time frame.

The problem with this is that you've grown so accustomed to eating instead of feeling; that sometimes you no longer know what emotions trigger your overeating.

Now it's time to recognize the emotions you've been avoiding. Dust off your Journal (if necessary) and lets begin. (If you don't have a journal; you can use any kind of paper and pen/pencil.)

Answer these 5 questions:

1-What am I feeling?
2-What happened prior to my urge to overeat?
3-What thoughts was I thinking about myself?
4-If I'm not hungry... then what do I really need?
5-What do I want to be feeling?

Keep your journal out and look over your answers.

Here are some sample answers:

1-What am I feeling? anger
2-What happened prior to my urge to overeat? My boss/child/partner did .....
3-What thoughts was I thinking about myself? I am so stupid; Why can't I do anything right?
4-If I'm not hungry... then what do I really need? To feel validated and loved.
5-What do I want to be feeling? At peace and happy no matter what situation I'm in.

(Feel free to write as much as you feel the need. This can be your venting time. Let it all out. This is for you!)

Take your answers and create some positive thoughts to counter the situation.

Sample Thoughts:
-I feel at peace and happy.
-My boss/child/partner loves and accepts me.
-I love and accept myself.
-I am smart.
-I always do the best I know how.
-No matter what goes on around me; I can always stay calm and level headed.

Re-read these thoughts and say them aloud to yourself (if possible). Notice how you feel now and continue writing in your journal if you feel the need.

Going through these 3 steps gives you the tools to stop a binge dead in it's tracks.

When you feel nurtured and give yourself what you truly need; the food becomes less appealing. (Unless of course you are physically hungry!)

Remember that these step are not magical. YOU have to make them work. The first few times of doing this may be hard and unnatural. And you may even choose to still eat. Don't go through the cycle of being disappointed in yourself; forgive yourself and move on.

The important thing is that you are learning what causes this behavior for you. Knowing your beliefs, thoughts, and emotions that trigger binge eating are key in healing. It's the first and most important step.

To learn more about how to stop binge eating visit: www.Overcome-Binge-Eating.com

or you can sign up for a free e-course available May 1, 2009.

You can Stop Binge Eating! Believe in Yourself!