Hi again-
I am not going to leave you hanging on this- when you are in the place of feeling out-of-control, eating in ways that feel so awful, hating yourself for not being able to stop, you need some specific ways to come back into balance.
The first thing I believe is that it is not useful if you are speeding out of control to grind to a sudden stop- so, the first goal is not to “lose weight” or get into diet-mode, that will simply perpetuate the binging and crank up the intensity.
So you want to move in baby steps- ok?
Here are a few things I recommend to get out of binge-eating mode:
1. No matter what you have eaten , at the next usual meal time, have a meal!
2. Forget diet food, or trying to be “good”- right now, focus on eating only whole foods. You will feel better and get quickly out of deprivation . Stay away from processed, packaged food as much as you can.
3. Eat something every 3-4 hours. If you keep your blood sugars level, you will find it easier to manage cravings.
4. Make sure you are keeping hydrated- drinking water is a good way to keep you feeling well.
5. Whenever possible, try to step outside of the emotions that are triggering you- take a few moments to sit someplace quiet. Close your eyes, place your hands on your thighs, palms up. Breathe in slowly thru your nose, and exhale slowly thru your mouth. You can even try counting to 4 on the inhale, and again to 4 or more on the exhale. Because our brains cannot think of 2 things at once, this will soothe you and give you a feeling of space from the emotions or thoughts or negative beliefs that are perpetuating the frantic bingeing.
Let me know if you try any of these, or if you have any favorite ways of shifting out of binge-mode.
Wishing you much love and every blessing,
Lisa
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