Counselling support for eating disorders and body image.
Rethink your body
To get the freedom to live the life you want
How to NOT finish the whole packet. 5 tips
by Harriet Frew on January 29th, 2018

​You feel dismayed and confused by your behaviour. 'Why can’t I just eat one?' you wonder. You are sure that no one else seems to fall into an anxious frenzy of wishing to devour more biscuits, plus crisps, pizza and cake too, all simply triggered by allowing that first morsel to cross your lips. Why oh why do you feel so compelled to just keep eating?

Everything had been going so well. You were following your plan to the letter and it had felt manageable; different this time. But suddenly, you feel propelled back to square one and that your diligent efforts have been ruined. You berate yourself accordingly and feel hopeless and despondent. Why not just carry on eating and have a proper blow out? You can always start again tomorrow. Once the decision has been made, it feels like there is no going back. You want the food now; quickly and to get as far away from everyone as possible. As your colleague chats to you, you tune out; you can’t focus on anything else but thoughts around food.

If you recognise yourself here, you may feel trapped and hopeless about breaking free from ‘I’ve blown it thinking’.

 Here are five ways to help stop this:

1. Relax the rules 


For ‘I’ve blown it thinking’ to exist in the first place, you no doubt have some rules around your eating that you are trying to adhere to. Said rules might dictate calories to be eaten or food types to be allowed or not. You may feel that you have a imaginary fence around you that clearly marks ‘safe and controlled food territory’ compared to ‘non-safe, out of control, chaotic wilderness’ beyond the fence. Everything might feel blissfully fine and ordered when you stay on the safe side. However, when you cross the fence, even briefly, your order and control might dissipate rapidly, as you chastise yourself for having broken a much valued dietary rule. If you allow your fence to be less rigid in the first place and to permit some flexibility now and then, you are more likely to be able to manage rule breaking with a clearer perspective without getting overwhelmed.

2. Notice your thinking

It is slightly remarkable to think that you have over 60,000 thoughts per day and many of these are repetitive. Already, you may begin to contemplate the potential for your thinking patterns to affect your day. If you think ‘I’ve blown it, so I’m a greedy, good for nothing’ – think about how you are going to feel. There could potentially be some judgement attached to this thought, implying either success or failure of an action. You may possibly feel quite anxious, stressed and unhappy in response to this.

So think about how you talk to yourself. How can you be kinder; more rational and realistic about your eating behaviour?

3. Avoid getting too hungry and keep blood sugar stable 

If your blood sugar is low before you eat the culprit food that breaks your dietary rule, then you are more susceptible to getting a sugar and endorphin ‘hit’ accompanied with a unbridled desire to eat more; this can feel like an addiction. Keeping your blood sugars stable throughout the day is an effective way to help manage cravings and also to reduce the physiological ‘benefit’ of overeating. Eating at regular intervals and ensuring you have enough protein, good fats and slow release carbohydrates throughout the day, can really help you manage the desire to eat more.

4. The urge to eat will rise and fall, like a wave

When you are feeling compelled to go on an eating frenzy, now is the time to take time out. If possible, stop, pause, relax and distract yourself for a while. The urge to binge is like a wave and it will rise and fall. You can learn to ride the wave and come down the other side of it. After the pause, if you recognise that you are genuinely hungry for food, allow yourself to eat something nourishing and filling. If you distinguish that you are craving food that isn't related to hunger, try and identify what it is that you need. Is it some fresh air; a walk; time out; relaxation; distraction; some calm? Remember that eating cannot solve these other problems sustainably for you.

5. Think about self-care and valuing your body

Eating a few biscuits might be pleasurable, enjoyable and tasty. But eating to the point where you feel physically uncomfortable can be very self-punishing and destructive. If you are able to, stand back and think about the bigger picture. How are you going to feel in an hour’s time if you turn to food? How can you treat your body well and look after it? Self-care and self-destructiveness are not usually mutually compatible. Opt for the self-care even when you don’t feel like doing it. Trust that treating yourself with love and respect will get you back on track and help filter in feelings of calm and contentment.

If ‘I’ve blown it eating’ is taking over your life and you desperately wish to find a way out of this struggle and develop a healthier relationship with food, then you might want to consider getting some support through counselling.


Posted in Binge Eating Disorder, Bingeing, Dieting, Eating disorder, Giving up dieting, Habit, Motivation and change, Self-care, Self-compassion, Thoughts    Tagged with binge eating, bulimia, binge eating disorder, emotional eating, how to stop overeating, how to stop bingeing, how to stop emotional eating, Eating Disorder


0 Comments

Leave a Comment


Tags
10 lessons 10 tips 10 ways therapy can help 10 ways 12 days of christmas 20 ways to stop bingeing now 3 steps 5 things to learn 5 ways to silence inner critic 5 ways Bingeing Christma Control ELLEUK ELLE Eating Disorder Eating problem Inside Out Louise Chunn Managing emotions New Year Perfectionism Sleep Spring Welldoing.org about counsellors action all or nothing anorexia nervosa anorexia anxiety eating anxiety assertiveness assertive beach body beautiful people behaviours being authentic being kind to self bikini body plan bikini body binge eating disorder binge eating bingeeating bite by bite body confidence body dysmorphia body image workbook body image body love body neutrality body positivity boost self-esteem breakthrough buimia bulimia nervosa bulimia cake can counselling help caring what others think cbt challenging negative thoughts change children and eating disorders children christmas clean eating cognitive behaviour therapy comfort eating comparing self to others comparing with others comparions comparisons compulsive eating compulsive exercise confidence conflict about body size connection contribution counselling criticism deception developing awareness developing healthy relationship with food dieting disordered eating does self help work early experiences eating disorder prevention eating disorders eating when hungry eatingdisorder eating elizabeth gilbert embracing change emotional eating emotions envy evening eating exhaustion expectations feelings food obsession food freedom with food friendship fulfilment fun geneen roth giving up dieting giving guilt habit happiness healthy eating healthy food healthy weight helpful help how counselling can change your life how to stop binge eating how to stop bingeing how to stop emotional eating how to stop overeating hunger identity improve body image improving body image inferior insulin iphone is your weight your worth janet treasure jealousy joy judgement kids and eating disorders kind to body letting go lies listen to body loneliness lose control around food lose weight losing control food love body low self-esteem male body image manipulation media meeting your needs men and eating disorders mental health mind body connection mindful eating mindfulness mirror mood motivation ninja warrior not dieting obesity obsession with food obsession on eating orthorexia over-eating over-exercise overcoming fear overeating parenting people pleasing perfect pixar film pleasure poor body image positive preoccupation with food pressure problem psychological approach reading about eating disorders reading recovery relapse relationships resolutions restriction rest role model root of problem rules about eating rules around eating sabotage saying no secret eating self awareness self conscious self esteem self help books self-acceptance self-awareness self-awarness self-care self-compassion self-confidence self-criticism self-esteem self-help book self-help self-kindness self-loathing self-love self-worth selfcare selfesteem shoulds social anxiety social eating social media and body image social media stop binge eating stop bingeing stop comparisons stop dieting stopping dieting stress striving success summer support surviving Christmas susie orbach tablet television therapy things you didn't know thinking about food thinking styles thinking thinner self thin thoughts about food thoughts tips to boost self-esteem tips to love your body tired to my client who is struggling tv and body image ulrike schmidt undereating unkind to self validating emotions values value weighing scales weight conflict weight loss weight wellbeing what is counselling what is therapy when food is love when therapy is hard work
Counselling support for eating disorders and body image.