Coping Strategies : Binge Eating Disorder

Hey everyone ! , i recently made a awareness post on Binge Eating Disorder (BED) , it was followed by a discussion , in the form of Q&A , you can find it here . After observing the answers given by Members/Listeners , i saw that most of the people struggling with BED have a hard time finding coping strategies , so in this post i would like to give some ideas of coping strategies for people struggling with BED

1) Develop a healthier relationship with food

It can be difficult to overcome binge eating and food addiction. Unlike other addictions, your drug is necessary for survival, so you dont have the option of avoiding it. Instead, you must develop a healthier relationship with food—a relationship thats based on meeting your nutritional needs, not your emotional ones.

Avoid temptation. Youre much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.

Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.

Focus on what you are eating . How often have you binged in an almost trance-like state, not even enjoying what youre consuming? Slow down and savor the textures and flavors. Not only will you eat less, youll enjoy it more.

Eat regularly. Dont wait until youre starving. This only leads to overeating! Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

Dont avoid fat . Contrary to what you might think, dietary fat can actually help keep you from overeating and gaining weight. Try to incorporate moderate amount of healthy fats into your meals to keep you feeling satisfied and full.

Fight boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.

2 )Find better ways to feed your feelings

One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend. Binge eating can temporarily make feelings such as stress, sadness, anxiety, depression, and boredom evaporate into thin air. But the relief is very fleeting.

i) Identify your triggers with a food and mood diary

One of the best ways to identify the patterns behind your binge eating is to keep track with a food and mood diary. Every time you overeat or feel compelled to reach for your version of comfort food Kryptonite, take a moment to figure out what triggered the urge. If you backtrack, youll usually find an upsetting event that kicked of the binge.

Write it all down in your food and mood diary: what you ate (or wanted to eat), what happened to upset you, how you felt before you ate, what you felt as you were eating, and how you felt afterward. Over time, youll see a pattern emerge.

ii) Learn to tolerate the feelings that trigger your binge eating

The next time you feel the urge to binge, instead of giving in, take a moment to stop and investigate whats going on inside.

Identify the emotion youre feeling. Do your best to name what youre feeling. Is it anxiety? Shame? Hopelessness? Anger? Loneliness? Fear? Emptiness?

Accept the experience youre having. Avoidance and resistance only make negative emotions stronger. Instead, try to accept what youre feeling without judging it or yourself.

Dig deeper. Explore whats going on. Where do you feel the emotion in your body? What kinds of thoughts are going through your head?

Distance yourself. Realize that you are NOT your feelings. Emotions are passing events, like clouds moving across the sky. They dont define who you are.

Sitting with your feelings may feel extremely uncomfortable at first. Maybe even impossible. But as you resist the urge to binge, youll start to realize that you dont have to give in. There are other ways to cope. Even emotions that feel intolerable are only temporary. Theyll quickly pass if you stop fighting them. Youre still in control. You can choose how to respond.

3) Take back control of cravings

Sometimes it feels like the urge to binge hits without warning. But even when youre in the grip of a seemingly overpowering and uncontrollable urge, there are things you can do to help yourself stay in control.

Accept the urge and ride it out, instead of trying to fight it. This is known as urge surfing. Think of the urge to binge as an ocean wave that will soon crest, break, and dissipate. When you ride out the urge, without trying to battle, judge, or ignore it, youll see that it passes more quickly than youd think.

Distract yourself. Anything that engages your attention will work: taking a walk, calling a friend, watching something funny online, etc. Once you get interested in something else, the urge to binge may go away.

Talk to someone . When you start to notice the urge to binge, turn to a friend or family member you trust. Sharing what youre going through can help you feel better and discharge the urge to binge. Even talking to a listener here might help

Delay, delay, delay. Even if youre unsure if youll be able to fight the urge to binge, make an effort to delay it. Try to hold off for 1 minute. If you succeed. Try to stretch it out to 5 minutes. If you delay long enough, you may be able to avoid the binge.

3 )Support yourself with healthy lifestyle habits

When youre physically strong, relaxed, and well rested, youre better able to handle the curveballs that life inevitably throws your way. But when youre already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight toward the refrigerator. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without binge eating.

Manage Stress . One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include meditating, using sensory relaxation strategies, and practicing simple breathing exercises.

Make time for regular exercise. Physical activity does wonders for your mood and your energy levels, and its also a powerful stress reducer. The natural mood-boosting effects of exercise can help put a stop to emotional eating.

Get Enough Sleep .When you dont get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Getting plenty of rest will help with appetite control and reduce food cravings.

Connect with others. Dont underestimate the importance of close relationships and social activities. You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if its not with a professional.

Some Helpful links :

-Binge eating support groups:

Overeaters Anonymous

Eating Disorders Anonymous

-International Eating Disorder Support

-Effective Coping Skills: Eating Disorder

-Eating Disorder , Self Help Guide

Thank you all for reading , please answer the questions given below :

1) How has 7 cups helped you in coping with Binge Eating Disorder?

2) Have you tried any of the above mentioned coping strategies?

3) From the above mentioned methods of coping with BED , which one do you like the most ? can you explain why ?

4)What step can you take towards your recovery from BED today ?

5) Anything you would like to say to a fellow Binge Eater? , any tips or suggestions?