There is overwhelming evidence that the majority of those diagnosed with BED also have underlying mood disorders. [4] X Research source Even if you don’t have BED, a therapist may be helpful if you are stress eating. A therapist can help you address what is causing you to feel anxious, stressed, sad, etc. , and help you learn healthy ways to cope with those emotions. Bring your food diary to your appointment so you can share any insights with your therapist. It may be helpful for her to look over the diary as well, as she may be able to spot some patterns or triggers you were not aware of.
Writing letters to those who have hurt you. You don’t have to send the letters. But the act of pouring out your anger or sadness on paper can oftentimes help relieve stress. [8] X Research source [9] X Research source Making amends with yourself. Stand in front of a mirror and forgive yourself for anything hurtful you’ve done. Any self-loathing you’re carrying needs to be addressed and expressed to begin the healing process. [10] X Research source
Taking a short stroll. Even a quick 15 minute walk can help release feel-good endorphins in your brain, helping the stress slip away. Playing with your pet. Spend time lavishing love on your pooch in order to release oxytocin, the so-called cuddle chemical that boosts your sense of well being. Breathing exercises. If your head is swimming with thoughts, take a moment to focus on something as simple as your breath. Refocusing on the moment through breathing exercises or meditation has been scientifically proven to alleviate stress and anxiety. [12] X Research source Doing yoga. Learning to meditate. Meditation is a stress-buster that can typically be done anywhere.
It may be helpful for you rate your hunger level on a scale of one to 10, with one being so hungry you feel dizzy, weak or starving and 10 being full to the point you feel sick. Five represents feeling satisfied — neither hungry nor full. [14] X Research source Eat when your hunger is at a three or four, and try to avoid ever hitting a one or two. Stop eating when you hit a five or six — either satisfied, or a “pleasantly full. “[15] X Research source Stop a quarter way through your meal and ask yourself: “Am I still hungry?” If you are, continue eating. Then stop again when you are halfway through and ask: “Am I still hungry?” Remember, you don’t have to clean your plate. [16] X Research source
Don’t eat while standing up or in the car or when you’re trying to do something else. Sit down for your meals. Try to avoid situations in which you feel you must “scarf down” your food. Stop and put your fork down between each bite. [20] X Research source Fully chew your food and swallow before picking up your fork again. [21] X Research source Allow yourself to feel the texture of the food and notice its flavor and smell. [22] X Research source
Yoga Swimming Hiking
Stick to the perimeter of the grocery store. Cookies, chips, soda, and other unhealthy snacks are usually found in the aisles of grocery stores, while you’ll find things like produce, fresh meat, and sea food around around the perimeter of the store.
Saying goodbye to the past. Everything you’ve done is now in the past. Remind yourself that the past cannot be changed but the future can. All you can do is learn from your mistakes and move forward. Figuring out where you went off track. Thinking and writing about what last led you astray (trigger foods, feeling a particular emotion, etc. ) can help ease your guilt and bring your focus back to recovery. Setting positive reminders. Help dissipate shame by creating tools to do better in the future. Use an app or set up calendar reminders on your computer to pop up positive messages to yourself.
Overeaters Anonymous NEDA Academy for Eating Disorders Healthful Chat Healthy Place Forums
When making an entry in your food diary, you should include the time you ate, what you ate, and how much. In addition, you should record what you were doing at the time, your mood, and your environment. [32] X Research source Carry a pen and paper or use your phone to record your food intake. Don’t rely on your memory — remember, most people underestimate how much they eat, and you will be more likely to do so when you are relying on your memory. You might also forget little snacks (the handful of candy from the bowl on someone’s desk) or the bite of cake from your friend’s plate (these all count). Make sure you accurately record your portion sizes and things like salad dressings. You can see a sample of a food diary here.
Other things to look out for include waiting too long between meals (which may cause you to overeat when you finally do eat), and eating while on-the-go (like in the car or while standing and trying to do other things) or in front of the TV or computer (people tend to eat more when they are distracted and not focused on their meal). [34] X Research source Notice the effects of smelling or seeing food. Maybe your diary will reveal that you can’t help but stop for a treat when you walk past that amazing-smelling bakery on your way home. Even if you weren’t even hungry before, the smell of fresh-baked bread got your stomach rumbling.
Stress causes your body to release cortisol, also known as the “stress hormone,” which can trigger your “fight or flight” response. This response may increase appetite, making your body crave comfort foods (usually laden with sugar and quick energy) to fuel your fight or flight. [37] X Research source If you experience chronic stress from things like school, your job, family, or environment, you may be at higher risk to become a regular emotional eater. [38] X Research source
Did the feeling of hunger come on suddenly? Physical hunger is gradual, while emotional hunger is sudden and intense. Do you feel like you have to eat immediately? Physical hunger can usually wait. When you are hungry in response to an emotion, you will feel that you need to eat right now. Do you only want one specific thing? If you feel open to lots of different food options, you are probably experiencing physical hunger. But if you are fixated on one particular food, you are probably feeling emotional hunger. Do you eat beyond a feeling of fullness? If you eat until your stomach is full but still don’t feel satisfied, you are probably eating emotionally and not to satisfy a physical hunger. Physical hunger stops when you are full. Do you feel guilt, shame, powerless, or embarrassed? If you experience any of these feelings after eating, it is likely you are eating to try and meet an emotional need, not to satiate a physical hunger.
Eating much more rapidly than normal, and eating more during a specific time period (usually less than two hours) than most people would eat during that time. Feeling out of control when eating. Eating in private because you feel ashamed by how much you are consuming. Eating excessive amounts of food when you are not hungry. Feeling ashamed, guilty, depressed, or disgusted by how much you are eating. Lack of purging following binges, meaning you don’t compensate for overeating by throwing up or overexercising. Engaging in this type of eating at least once a week for three months. Be aware that body weight is not necessarily connected to BED. Your body weight may be normal, or you may have mild, moderate, or severe obesity. It is important to remember that not everyone who is overweight binges or has BED.
