Steps to Overcoming Binge Triggers

In last week’s blog and bitesize video we explored what might lead to an emotional or binge eating episode. This week I’m discussing what you can do once you have recognised the trigger in order to break your behaviour pattern.

Once you have observed the key triggers of your eating behaviour, its critical to explore different ways of coping with difficult emotions, stress, loneliness, or anxiety that will serve you better than turning to food.

Take a moment to identify non- food related , self-care activities that can become a part of your daily life. What brings you joy? What makes you feel good? How can you relax and de-stress?

THIS NEEDS TO BE INDIVIDUAL TO YOU- HERE ARE SOME EXAMPLES TO CONSIDER:

🎵 Immerse yourself in calming music

🧘‍♂️Dedicate a few minutes to yoga or Pilates

🚶‍♀️ Take a gentle walk in peaceful surroundings

📰 Enjoy some quality time with a favourite magazine

🌿 Find tranquillity by sitting quietly in the garden

🛁 Indulge in a soothing bath

📞 Connect with a good friend over the phone

🧘‍♀️ Take 10 minutes for peaceful relaxation

Use this as an opportunity to improve the quality of your life and build in new ways of managing your emotions .

THE SIMPLE STEPS TO TAKE:

1️⃣ Recognise when you are turning to food as an emotional crutch.

2️⃣ Seek out alternative ways to make yourself feel good. (That do not involve food)

3️⃣ Try out the new choices - see what resonates with you.

4️⃣ Adjust and adapt until you find a helpful solution.

5️⃣ Keep practicing until it becomes second nature. You might find you don’t always manage - this isn’t about berating yourself. Instead observe without judgment what might have happened and try again next time.

Do you long for a happy relationship with food, but are feeling lost on where to begin? Grab my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food, to kickstart your journey today

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control