psychology Archives - Nutrition|Weight Loss|Mindful Eating
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want to stop binge eating

Why You Don’t Want To Stop Binge Eating

Do you secretly love to binge?

Huh?! Some of you might be thinking ‘Wait what? Why I DON’T want to stop binge eating? That does not even make sense. I feel horribly sick and guilty after a binge, all I want to do is stop.’   

 

Tapping into our subconscious

Let me ask you this question:

Can you think of moments where you sometimes look forward to a binge session?  Is there a minuscule part of you that is scared to give it up and to let it go? There is always this unasked questions: What would happen if you stopped forever? Of course, your conscious mind would say ‘I would love that’ but if you really tapped into the feeling and inner-sensation of never binging again….what arises within?   

 

Now, I have no assumptions around what this might feel like for you.  It is an individual experience. Our subconscious world is so complex and deep and drives 95% of all of our decisions. That’s why it is important we ask ourselves those deeper questions and give honest answers so we can tap into the subconscious mind.

want to stop binge eating

Binging meets a need

For some people, they discover there is a subconscious part of them, that does not want to let go of binge eating.  Because this eating meets a need.  For instance, if someone deprives and restricts themselves throughout the day and is not consuming an adequate amount of calories they require, their need might be catching up on calories.   In this case – binging provides fast energy through high calory dense food.  Further, if you deprive yourself of eating hot chips, but then end up binging on them – the need might be to rebel against strict rules or to give yourself the pleasure you feel you missed out on.

 

Identify your ‘need’ –  to stop binge eating

So, what is the need you are meeting by binge eating? Maybe that is the only time you allow yourself to relax? I have had clients who say ‘If I binge, that means that I feel tired, exhausted, sick in my stomach, and now I have a reason to relax’.  Or it gives them a break from work, or an opportunity to procrastinate from studies or housework.  Maybe binge eating is your only way to have that break and rejuvenate?

want to stop binge eating

Who are you, without binging?

So really think about it.  What would you be left with, if you did not have binge eating in your life anymore? Who are you without those binges?   Sometimes we are so used to constantly worrying and focussing on food and our body – that if we stop, what don’t  know what else we will do! It is uncomfortable! What are we left with? 

 

Many clients have said to me that binging allows them to maintain a worried state about their body – and thus keeps them ‘on track’ and in control.  Because the fear is, if they stop worrying about food and their body, they will become even more uncontrolled around food.  And end up not fitting through the door! Clearly, I am exaggerating in this example, but this is the rationale made in the brain.   Ultimately, our mind is creating these worst-case scenarios that are much more exaggerated than it would ever be in reality! 

want to stop binge eating

Love

But because your mind is making up these stories, it feels absolutely scary.  So it is understandable many of us hold onto the binging.  And we need to hold ourselves in love and forgiveness for doing this.

 

Questions for you

So, what does binge eating do for you? What need does it meet? Take a breath and close your eyes.  Tap into your body and feel this out.   Once we can honestly identify this sensation or reason, we can accept it, wrap it in love, and let it go. 

want to stop binge eating

Suggestions if you want to stop binge eating

If you want to stop binge eating, I recommend you develop the habit of eating regular, adequate, and nutritious meals.  Because the number one reason for binge eating urges and triggers is not enough calories.   This is why I created the Balanced Diet Framework.  Within this framework, I teach exactly what, when, why, and how much to eat so you can reduce food cravings and binge eating.   This framework personally helped me overcome binge eating.  You can sign up here for this easy to follow nutrition program. 

 

Second, I recommend bringing food you avoid back into your diet (and yes this means chocolate)  (Sound counter-intuitive? Read more about this topic in my blog ‘Chocolate Cravings When On A Diet And How To Feel Satisified‘).

want to stop binge eating

Stop Binge Eating For Good

After we have worked on the physiological reasons for binging, we can then address the psychological or emotional reasons.  But unless we are eating adequate calories, we will continue to binge eat. So it is really important we cover that base first.    I would love to hear your thoughts around this. If you need any support along your journey, please reach out. 

Eugenia x

 

PS If you want to delve deeper, this podcast episode from Positive Nutrition discusses how the binge-restrict pattern manifests in other areas of our lives. Check it out here: Episode 164@ Nutrition Matters. 

the causes of food cravings

BALANCED DIET FRAMEWORK
EASY SELF-STUDY NUTRITION PROGRAM
OVERCOME BINGE EATING AND OVEREATING URGES 

Telling you exactly WHAT, WHEN, WHY + HOW to eat

 

  • End the crazy binge and restrict cycle that leaves you feeling guilty and ashamed.
  • Create a healthy relationship with food
  • Strategies to stabilize blood sugar / reduce sugar cravings
  • Most importantly you will never need to feel deprived, hungry or like you are missing out again.

 

YES! I AM READY TO EAT BALANCED

 

 

 

chocolate cravings

Chocolate Cravings When On A Diet: How To Feel Satisfied

chocolate cravings

Chocolate cravings

Chocolate cravings can be quite intense and it seems like, especially when you tell yourself ‘I want to eat well and be healthy’. It’s like your cravings for cake or biscuits escalate to beyond your ability to control yourself. BOOM the biscuit packet is already open.

 

Hack to manage chocolate cravings

If this resonates, and you want to learn how to manage your cravings – read on.  I will share a powerful hack that works incredibly well.  

chocolate cravings

Anticipated scarcity

First, to understand the hack we need to have a solid understanding of the psychological concept of anticipated scarcity.   I will explain this concept in some examples.  

 

Panic buying

I have had clients say ‘When we were thinking there would be another Covid lockdown, I frantically bought ice cream and biscuits because I worried they would not be available’. Another client rushed out to eat as much MacDonalds as she could.  Essentially, this panic buying is a psychological and behavioural response to feeling like food won’t be available.  When we think something won’t be in abundance, we go into scarcity or survival mode.  Essentially, we need it now, and as much as we can (just in case).

chocolate cravings

Limited edition

Another example is late-night commercials (remember those?).  The announcer would be blaring at you that ‘there are only 100 left and these knives are limited edition’.  They are using human psychology to make the product more tempting. Enticing us and generating appeal using scarcity.  When we believe we might not be able to have it – we want it more! 

 

Do you want what you can’t have?

Let’s be honest, we all want what we can’t have to a degree.  Have you ever liked a guy or girl who was not interested in you? This has happened to me, and I became almost obsessive over them!  I wanted his attention but he never noticed me.  Years later he wanted to be my boyfriend.  Funny enough… Once this happened and he was available, I was no longer interested.  Again, anticipated scarcity.  And the same thing happens with food.

chocolate cravings

Restricting food creates scarcity in the mind…

The same psychological premise as the above examples occurs with food.  If we decide ‘no pasta, no chocolate, no sugar’.  What will we suddenly desire more than anything? That is correct – pasta, chocolate, and sugar.  Moreover, cravings will tend to be more powerful than before the restriction was imposed.  

 

Understanding the HACK we need to use human psychology 

The psychology behind binge eating is powerful. With my clients, I use a combination of psychology, neuroscience and nutrition.  And it works 100%.   Ultimately, we need to avoid scarcity mode.  We do this by ensuring the trigger foods are available and abundant.  

 

HACK: We integrate the trigger food on a daily basis in a controlled manner (not merely responding in an uncontrolled way). Let me explain further…

chocolate cravings

Chocolate cravings…is this you?

So for chocolate lovers who want to regain control.  I recommended adding 2 squares to your diet every day.  But decide when you will eat these 2 squares.  Could be anytime.  Just have a small amount every day.  This next part might not make sense.  But you NEED to eat it, even if you don’t feel like it.  This is similar to the concept of reverse psychology.   Remember the example I gave about the guy I lost interest in once he showed interest? The same will happen with chocolate.  Your mind might even decide it is overrated after a few weeks of daily forced intake.

chocolate cravings

Do you crave hot chips, crisps and burgers?

Now these foods are a little different from chocolate and cookies.  I do not suggest eating these highly addictive foods daily. These foods are enhanced with additives, flavouring agents, extra salt and fat which stimulate the reward system giving us a feel-good sensation in the brain that becomes addictive.  We need to remove these foods from our diets, to allow our brain to relax from the constant high it gets from the food.  But, we don’t want to go into scarcity mode.  So there is a balancing act to achieve here. 

 

Balanced Diet

I suggest having these foods once per week (at the beginning), until you are ready to reduce them even further.  You decide when. In between, you need to focus on balancing your blood sugar.  Add 3 main meals with snacks in between.  Ensure to have protein and fat with every meal.  Have regular wholesome carbohydrates.  (Check out more on the Balanced Diet Framework here)

chocolate cravings

This is not a binge

Remember, when we decide to eat these foods once in a week – it is not a binge-fest.  It is also certainly not a ‘cheat’ meal.  It has nothing to do with this.  Ultimately, we are training the brain to relax and ensure there is no anticipated scarcity. 

 

Curb chocolate cravings

Try out this hack, and if you have any questions let me know.  For my free Balanced Diet Framework, click here or see below.  (I also have a free binge eating trigger guide you can download with immediate access).

chocolate cravings

The Balanced Diet Framework
Stop Dieting and Overeating – Easy to follow Framework for no more food cravings

The Balanced Diet Framework is for anyone who struggles with Food Cravings, Binge Eating, Yo-Yo Dieting and their Weight.

 

In this book I provide an easy to follow framework to reduce food cravings, end binge eating urges, increase energy levels and enjoy balanced, healthy and delicious meals.

 

Most importantly you will never need to follow another fad diet again.

BALANCED DIET FRAMEWORK
calm

Supporting Yourself Through Stressful Unprecedented Times

women looking out into the sea looking calm

Finding calm within stressful and uncertain times

In these unprecedented times, it is important to acknowledge that many of us are feeling distressed in one way or another. Most of us find themselves in a not calm state.  Whether through the loss of income, work, separation from loved ones or a decline in mental or physical health. Uncertainty is understandably high for many of us right now. 

 

I would like to discuss the psychology of uncertainty (particularly around food, but also other aspects of life) and give techniques to bring calm and and a sense of certainty.  I discussed these issues and techniques around eating and food in more detail in my interview Kiwi Talks #43.

 

Psychology of certainty 

This pandemic is riddled with unknowns.  So, to combat this, our minds tend to search for what will bring us certainty. For some, it is food because we know how food makes us feel.  For example, binge eating junk food. Chocolate will make me feel good and I get a temporary high.  Is it alcohol? If I have a glass of wine, I will feel relaxed and chilled and forget about things for a while.  Are you obsessing about cleaning? If I clean the house I will regain some control back.  It could also be pornography or online shopping addiction because this releases dopamine and even adrenaline. Have you ever felt excited when you started buying things and felt like buying more and more? That is a combination of adrenaline and dopamine that drives those urges.

 

In times of uncertainty, we tend to go back to what we know. Often these tend to be self-soothing activities that give us a sense of control. These behaviors become like self-medication. Ultimately, in uncertainty, we move towards things that we know because we know how it will make us feel – control, happiness, numbness, distraction, etc. 

calm image of a flower floating on water

It is important to cultivate awareness of what you are clutching onto to bring certainty because the behavior might not be serving your highest good.  But I know from working with clients in relation to their eating habits, that people actually know what to eat. They know exactly what healthy eating looks like.  So if people know this, what is the problem? The issue, therefore, becomes ‘Why don’t we do it?  What are the roadblocks?   Some of this stems from how our human psychology works, specifically in relation to survival instincts. 

 

Psychology of the survival instinct in stressful moments

The survival instinct has a vital function for us as human beings.  When we were threatened by the tiger or lion in the wild, we needed to run away immediately to stay alive.  We didn’t want our brain to think ‘Oh should I run left or right?’.  No, we needed to act now to stay alive!

 

Hormones

So when the cortisol and adrenaline hormones elevate, the rational part of the brain is meant to shut down.  This survival instinct is why many people are not thinking rationally right now. Many people are acting on autopilot or mimicking others (panic buying) in the name of survival.   It is hormones creating this, so we simply need to create awareness and use techniques to get out of flight and fight mode, bringing hormones down. 

women at her desk with her head in her hands looking stressed

Find calm with awareness of habits

Apart from this survival instinct on overdrive, you might be noticing past patterns or habits resurfacing.    Thus, it is an important time to become aware of habit formation and how to change habits (read my blog on this), and become aware of personal triggers.  Self-awareness might also be simple strategy. For instance, if you find watching the news is affecting you, limit this to watching just once per day. 

 

Techniques to bring calm and control when feeling overwhelmed

If we eat when we are not hungry, or drink alcohol to numb ourselves, we are ultimately looking to change how we feel.  It momentarily distracts us and numbs us from painful feelings. But there are other ways to change how we feel.  For example:

 

1)Movement (Singing, dancing, yoga, pilates, HIIT training). Movement powerfully and quickly shifts emotional states. 

 

2)Gratitude (If we think about what we are grateful for it changes how we feel). Studies show that brain and heart waves align and become congruent when we are grateful, creating calm. We can’t be grateful and angry at the same time.

 

3)Do something restorative (Yin yoga or deep belly breathing) In THIS Video I am showing three poses that will give you calm.

 

4) Talk to your inner child.  (We all have an inner child and need to check in with him/her.  Place your hand on your heart, and ask yourself how you are feeling. What is creating that emotion. Allow yourself to feel those emotions). 

 

5) The anchor of breath (Deep belly breathing stimulates the parasympathetic nervous system and send the signal to your brain that you are safe).

creating calm with dancing and movement can change emotional states. picture of mum and daughter dancing happily

Power of breath brings calm

When we are born, we naturally breathe deep into our belly.  This is our natural state of breathing. But as we grow up we tend to breathe through our chest.  This chest breathing signals to our brain fight or flight mode. It signals to our brain we don’t feel safe and kicks our nervous system into survival mode.  This mode makes us do irrational things like empty the shelves at the supermarket. This current crisis has many people in survival mode and they would be breathing shallow.  So if we take ourselves back to the breath, we can calm our nervous system down. It will signal to the brain that ‘I am ok,  I am safe’. You will consequently make different decisions and old habits won’t re-surface. 

 

Find calm 

These techniques of breath, gratitude, and movement are powerful techniques to achieve calm and control.  We start to think more rationally and take aligned actions around all aspects of life. Let your breath be your anchor in these uncertain times, as it is always available.  Forgive yourself, be gentle with yourself and allow these times to be an opportunity for radical shifts. Much love, Eugenia @ Mindfoodness. 

binge eating and overeating guide

FREE GUIDE REVEALS

 

6 Hidden Reasons for Binge Eating and Overeating During Covid 19 Lockdown

 

?Uncover what is driving your overeating and food cravings

? Beat binge eating with immediately actionable tips

? Feel in control with stocked up food without giving up eating food you love

? Create an easy relationship with food

? Address the root causes

? Eat flexibly without restrictions

 

lockdown

COVID-19 Edition: Overeating During Lockdown? – Stress, Boredom or Childhood experience can lead to binge eating.

Lockdown binge

Are you finding yourself binge eating on snacks or overeating on stockpiled food during lockdown? Most of us probably have more food at home than usual, whilst spending more time at home.  Throw in the intense uncertainty of the Covid-19 situation with the possible resurfacing of our personal challenges with food, and we have a potentially challenging situation. Given that there are many reasons binging or overeating might be occurring,  how on earth do we navigate it? And most importantly, what can you do?

VIDEO

2: 49mins – Psychology of overeating and binge eating

4:08 mins – Perceived food scarcity 

7:40 mins – Stress related eating

9:20 mins – Boredom 

10:40 mins – Creating habits

13:00 mins – Practical suggestions

16:30 mins – Managing stress + golden tip

Why you might be overeating and binge eating during the COVID-19 lockdown

1)Human psychology 

Essentially, the way human psychology operates is we want what we can’t have.  The forbidden fruit metaphor is well-known to most of us. If you do not allow yourself to eat certain foods, they automatically become more appealing.   If we are constantly seeing food we never allow ourselves to eat in the pantry or fridge, it will be hard to resist. Some people might even give themselves permission to indulge,  ‘I don’t care, I am in lockdown for 4 weeks anyway.  I can go back to clean eating once this is all over’.  If you have a strong diet mentality this might be you too?  I will now explore some reasons why binge eating and overeating might be occurring.  Because if we uncover these, we can actually take control back of our eating

2)Anticipated food scarcity 

Anticipated food scarcity can be one reason we binge.  Now, obviously food is not scarce (for most people reading this blog at least). I am living in New Zealand and food is readily available. However, some might perceive or feel a sense of scarcity if we ever felt this in our childhood experience.  

 

For example, we might have grown up in a country that did in fact lack food.  Or, perhaps our parents did not allow us to eat certain foods, or lacked finances to eat certain foods.  Also, if a parent had issues around their body and weight, these issues of fear can be easily projected onto the child unknowingly through control and the restriction of food. These childhood subconscious patterns might generate an ‘anticipated scarcity’ in the current lockdown.   Consequently, you might feel like panic buying or binge eating everything in your pantry.

anticipated scarcity in the current lock down can stem from our childhood experieces

3)Stress

Many of us use food as a coping mechanism.  It is a soothing and temporal distraction that makes us feel good for a moment.  If we are feeling stressed, food can distract us from our thoughts and worry. I call it self-medication with food. And it is something we learn because we have done it in the past and we know it works to make us feel good. How do you feel when you eat chocolate? Many clients say it relaxes them and they feel good.  So their brain remembers this feel-good sensation. So, when stress creeps in, they will open up bars of chocolate to soothe the pain. Now, this ‘self-medication’ could be sex, pornography, shopping, alcohol or drugs, or any combination of these.   (Check out my interview with Kiwi Talkz #43 @ 14:30mins where I talk about how chocolate activates the reward system in our brain)

 

4)Boredom

Boredom is an interesting reason we might binge or overeat.  Again, like responding to stress this is a learned behaviour. If I am bored, and feel this sensation in my body, I will find something that will ‘fix’ that for a moment.  It not only gives us something to ‘do’ but highly palatable food releases dopamine, the feel good hormone. This process creates a habit and whenever we feel bored we will automatically reach for the pack of chips or chocolate biscuits.  So, understanding habit formation is critical in developing awareness in shifting the pattern.

 

Understanding habit formation

There are 3 components of a habit.  There is a trigger, behaviour and reward.  Triggers can be emotions, stress, situations, or even food.  Behaviours are the actions we take (such as eating) in order to feel good. This ‘feel good’ sensation is the reward.  Now, we always only do something if it meets our needs. So the question is, what is my need? If I eat because I am bored, that meets my need to overcome the boredom.  I want to be entertained and have fun, to do something I enjoy. The critical question here is, how can I meet that need in another way

 

Example of changing a habit

How do we change a habit? First, we go back to the trigger (boredom was the trigger).  Then, we either avoid or eliminate the trigger. For example if we become bored watching TV at night causing us to binge, we begin to plan things we enjoy doing (calling a friend, playing with your children, talk with your partner, doing an online class, or listening to a podcast).  We can also change our behaviour.  If we are feeling bored, your behaviour might be sitting and allowing the sensation of boredom.  Tell yourself gently, ‘I am bored, I am just going to sit with this feeling.  It is ok to feel this, I do not need to change how I feel all the time.’

lady holding donuts with the text "what is your need" during this COVID-19 lockdown

Practical suggestions for the time in lockdown

It is not only critical we hold awareness about what is happening (and consciously shift habits that do not serve us), but have practical ways to overcome what we no longer want in our life. Here are some practical tools you can apply at home.

 

Out of sight

If you have a stock-pile of food at home, place it at a physical distance.  Excess food in the pantry becomes a sensory and visual trigger.  Simply , ‘I see food, I become hungry for it’.  So place it in the shed, garage or high up in your cupboards.  Out of sight, out of mind. 

 

Other practical tools for this lockdown

This is a high-stress time for many.   My suggestion is you look for other ways to soothe yourself to manage the stress, whilst elevating your mood. For example:

 

  • walking (get outside and physically move whilst getting healing vitamin D)
  • morning routine (5 minute morning gratitude meditation / restorative yoga (I offer online classes at Body Love Yoga Classes)
  • journal (write out your feelings in a stream-of-consciousness manner will help untangle stress and emotions)
  • talk to a friend or loved one (talk out your feelings)
  • stay connected to people outside of your bubble (via zoom or houseparty apps – harness the amazing technology we have)
  • plan activities at home so you have something to look forward to (this can be as simple as watching a movie)
  • have projects to focus on (but at the same time, don’t place unnecessary pressure)
women sitting on her bed meditating during lockdown

Golden tip

My clients who are doing well at this time are all doing one common thing.  They are keeping a routine. For example, they get up and go to bed at the same time. They eat meals and snacks at certain times of the day.  Also, they do not leave longer than 3-4 hours between meals. Keeping up an eating routine like this might help you too.  You could also try looking into mindfulness exercises around food or read my blog Mindfulness and Food Choices.

 

Compassion and kindness during this lockdown period

Finally, be compassionate with yourself and others.  This is an extreme situation that we have never dealt with before. So of course we will automatically revert to familiar coping mechanisms.  And, remember to set realistic goals, focusing on progress and not the destination. I talk about goal setting in Beauty Haven’s article that unpacks the diet culture in Australia and New Zealand – READ HERE

 

Free Guide

To find out more about binge eating, download the Free Guide 9 Hidden Reasons For Binge Eating And Over Eating During Covid-19 Lockdown 

binge eating and overeating guide

FREE GUIDE REVEALS

 

6 Hidden Reasons for Binge Eating and Overeating During Covid 19 Lockdown

 

? Uncover what is driving your overeating and food cravings

? Beat binge eating with immediately actionable tips

? Feel in control with stocked up food without giving up eating food you love

? Create an easy relationship with food

? Address the root causes

? Eat flexibly without restrictions

psychology

The Psychology Behind Why We Binge Eat – And 3 Tools To Stop

psychology

The Psychology Of The Binge

I was tired.  I was stressed.  Stressed from the busy juggle of work and life in general.  I had a rough day with a tense deadline to complete.  Obviously, I had to eat the entire packet of __________ (insert favorite ‘go-to’ stress junk food here).  Tim Tams, chips, sweets, lollies, a jar of Nutella, or whatever snack you can find with the highest amount of sugar, fat or salt. Sound a tad familiar? I think most of us would relate on some level.  The psychology behind why this happens is paramount to understand if we want to beat the binge for good. 

psychology

Why We Binge Eat

Absolutly, there are copious reasons why we binge eat.  However, the common culprits are restrictive dieting and stress.  In particular, food becomes a distracting comfort blanket or ‘drug’ to cover uncomfortable emotional states.  Many times, before we even feel the emotion of stress or overwhelm (or are conscious of what is going on at all), we have already devoured a packet of chips! What even happened? Moreover, diets (with their inherent restrictive nature) cause us to crave and binge more; turning eating into a vicious cycle. 

 

De-Stress

Have you ever eaten chocolate to de-stress?  Chocolate is the perfect food that stimulates the reward system in the brain.  Namely, chocolate calms us down for a short period by releasing feel-good hormones like endorphins, dopamine and serotonin.  So there is no wonder why we develop the habit of eating chocolate when life becomes all too hard…

psychology

The Psychology Behind It All

The psychology around why we crave certain foods whilst under stress is very interesting.  Obviously, there is the science behind the feel-good hormones it releases.  But why is it that a mouthful of sugary goodness is so comforting and even normalised in our culture? Well, we possibly learn from childhood conditioning that food is comforting.  For example, we learn to associate feeling better and ‘cared for’ with treats. ‘Here little Jane, have some chocolate, you have been such a good girl getting at the doctor’.  Thus, this association, alongside an emotional attachment to comforting memories, generates a sense of love and connection that we crave at a deeper level (rather than the actual food).  Does this resonate?

 

Rules = Rebel

Further, not only can stress cause binge eating, but so can self-imposed food restrictions (i.e fad diets).  The ‘naughtier’ a certain food is, the more we crave it! For instance, it’s like telling a child they can not play with the red ball, only the trucks and dolls.  What toy do you think they will immediately want to play with? The ball of course. And psychologically, adults are the same.

 

Don’t Eat The Cake: The Psychology Of Scarcity

Ultimatly, if we make cake the forbidden food, we will focus so much on it that we will want it so badly! Thus, diets actually cause binge eating through its restrictions. It’s what we call anticipated scarcity – a marketing tactic used frequently by advertisers.  If something is only available for a limited time, we want it NOW! And when we do get our hands on the cake, we become so worried about never eating it again (our brain anticipates scarcity) and we decide to devour the whole thing.  Researchers Worchel, Lee, and Adewole asked participants to rate jars of cookies.  One jar had 10 cookies and the other just 2. Which one did the particants choose from more often? The one with the 2 cookies of course…

psychology

How To Stop Binge Eating?

The first step is learning to separate food from our emotions.  Easier said than done, right? We can do this by incorporating mindfulness around eating, whilst cultivating self-awareness around uncomfortable emotions.  So before we unconsciously devour an entire packet of biscuits we learn to feel into the emotion we feel before we grab the packet. Take a few deep breaths and feel what might be going on.  What unmet need do I have? What unexpressed emotion am I holding onto?   There are 3 powerful tools to help with this.

 

1. Deep Belly Breathing (Diaphragmatic Breathing)

Firstly, breath control helps quell the stress responses in the body.  It stimulates the parasympathetic nervous system which releases hormones that calm us down.  When we are stressed we tend to automatically breathe quite shallow, which releases more cortisol (stress hormone) and adrenaline causing us to feel more stressed.  To breathe deeply, you feel air coming through your nose, filling your lungs and the lower belly rises. At first this type of breathing might feel unnatural, however it’s all about practice and normalizing this type of breathing.  

psychology

Gratitude

Secondly, gratitude is a technology we can harness.   The human brain can not feel stressed and grateful at the same time.  Lack, anger and loss can not exist in the same space as gratitude.   So when you feel stress creeping in, stop, and mentally focus on something you are grateful for.  I guarantee this will change your current state and emotional response. I personally practice gratitude daily.  A gratitude journal can be very useful also. 

psychology

3. Move!

Thirdly, another way to shift emotional states and our mindset quickly is to move.  Essentially, a change in our physiology can be subtle yet very powerful. For example, if you are feeling down in the dumps, try straightening your spine, shoulders back, pull your chest up and breathe more deeply.  Or go for a run or a walk. Get moving. Pump some music and dance. When we change our body, our state immediately changes. Give it a go.  Ultimatly, physical movement shifts emotion.  Our physiology is key to changing our emotional state and coming unstuck.  

psychology

Psychology Of Binge Eating

Finally, understanding the psychology behind why we binge eat is an empowering step in stopping.  Techniques of deep belly breathing, gratitude and changing our physiology are three powerful ways to shift stress and feel into our emotional needs; to ultimately end binge eating and overeating.  In addition, I have created a FREE Binge Eating Guide – 6 Steps to End The Binge Eating Cycle.  You can download below now, completly free.  

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.