Getting over binge eating disorder (BED) takes time. After you recover, you'll probably binge again. There's a chance you'll relapse. It will take time for urges to lessen in frequency and intensity. It is possible to learn how to manage your strong feelings through treatment. So when they happen, you'll be able to control them.
Online therapy for binge eating disorder also includes lifestyle changes to help avoid binges and tips to help you when a binge strikes.
What Can You Do on a Day-to-Day Basis?
Breakfast is important
It is predictable what people who binge eat do. Many people don't eat breakfast, eat a light lunch, then eat too much in the afternoon because they're famished. Make sure that you eat daily during the day. Meals that are timed and predictable will give you more control over binge eating.
Avoid temptation
When junk food and desserts are within reach, you're more likely to indulge. Plan ahead. Go to an ice cream shop. Just don't store gallons in the freezer.
Establish a support system
Talk to a few friends or family members about your struggles. It would help if you chose someone who can encourage you when you feel down. Support groups may be helpful for you. Participants would share their experiences with you. There are also no emotional ties such as those with family relationships.
Move forward
Exercising relieves stress and improves your mood. Exercise's naturally mood-lifting chemicals may help curb emotional eating. If you have issues regarding health, then go to the doctor and ask about what exercise is right for you.
Recognize emotional triggers
Figure out why you tend to binge. Could it be anger? Dissatisfaction? Boredness? During celebrations? Feelings that flip the switch are warning signs, so pay attention to them.
Stress relief
You can handle tough times without food if you are creative. You can do the following:
- Meditate
- Exercise
- Relaxation with a guide
- Deep breathing exercises
- The Best Way to Stop Binge Eating
Sometimes it doesn't work how hard you try, and the urge can still sneak up. Here are some tricks you can use. Prepare more than one approach in case plan A doesn't work.
Be with your emotions
Why do you feel the urge to binge? Recognize it, and accept it without judgment. At first, it might be hard. You realize you don't have to binge on your feelings as you accept them.
Surf your urge
Binge-eating may seem like it will always be a part of your life. You'll feel better if you distract yourself from your food triggers and get out of your comfort zone. Think of the desire as a wave that grows then washes away.
Take a break
Take a break from food by doing something else. Some options include:
- Engage in an enjoyable game
- Take a walk
- Visit a park
- Lawn mowing
- Drive a car
- Meditation
- Read a book
- Take a call
You can use that support system you built here. Tell a trusted friend or member of a support group what you're going through. It may help to talk it out. Moreover, some specialists help you treat BED and some FDA-approved medications. Discuss these options with your doctor. It would help if you found your happy place. Do what makes you happy. Take a walk, hit the gym, or watch a funny movie to boost your mood.
Think about it
Eat slowly, focus on each bite, and don't let yourself go into a daze. Take it all in.
Positivity is key
Changing negative thoughts about overeating and your body into positive actions is the key to avoiding binges and getting better. Self-help is sometimes possible. Professional help is sometimes necessary.
