Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

* Go to a mirror and look yourself deep in the eyes. Begin to see the whole forest and not just a giant close up of the trees.

* Talk out loud to yourself. Looking at it might remind you of your potential to bloom and prosper.Article:

Oh, no . . . You suddenly realize that you are well on your way to eating more than you had intended. Maybe it’s a meal that you’ve erstwhile eaten too much of, or perhaps an unexpected binge. How do you stop? It’s not going to be easy, and that’s actually an understatement, but it is possible to find a way to put the brakes on.

The first step is internationally to find some way to wake up from the trance you’re in. No matter how much has until this time been eaten, a person has to be able to snap back to reality in anticipation some else can happen. The trick is discovering how to regain consciousness. You’ll have to find what works for you, but some methods of bringing yourself back to the here and now can include:

* Go to a mirror and look yourself deep in the eyes. Say hello to yourself.

* Get a broader perspective of what is happening. Step back and see the whole picture. charge to where you are and what you were doing. turn to to see the whole forest and not just a giant painstaking up of the trees.

* Talk out loud to yourself. Call yourself by name and say “wake up”.

* Shake your head to thin out the cobwebs.

* Plant visual cues in your kitchen:

— Place a special execrable potted plant on your kitchen table. Looking at it might remind you of your potential to exquisiteness and prosper.

— Put a baby picture of yourself as a baby on your refrigerator. Look at how pure and happy you are.

List a few methods you can think of to implicate yourself back into a mindful state:

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B. LISTEN TO YOUR THOUGHTS

Now that you’re set astir — Pause. Consciously notice the thoughts running through your head. Separate yourself from them and just take a moment to listen. Notice what they are saying to you. Are they critical thoughts as to what you’ve so far done? Or defeatist? Perhaps they run likewise these lines:

“Look at what you’ve done now.”

“Everything that you’ve worked for is now undone.”

“It’s going to take so much longer to lose weight now.”

“Since you’ve eaten this much, no reason to stop now.”

“What the heck, you’ve theretofore failed. “Might as well enjoy it now that you’ve given in.”

“It’s useless. No point now in stopping.”

Once you hear your thoughts, stop and declare them. Talk back to them with a non-confrontational style. Something forwards the lines of, “Yes, I hear you. Notice your thoughts instead of united or arguing with them. You are not required to accord or disagree with them. Simply hear them as an observer. You might say, “Yes, I hear that you’re saying . . . (fill in your own blank).” Take a moment and notice the feeling that goes too with the thoughts. Observe where in your body the feeling is, and see if you can give it a name.

C. BREATH

Now, take a deep lick and mum your eyes. recess in through your nose, lax the cocktail hour to go deeply into your lower belly. rub out naturally. Feel yourself breathing. gift with the break to enter the area of your body that is holding onto the feeling from above. Slowly release any tightness or constriction in your body. Let go. Breathe. Relax.

D. tender-heartedness AND FORGIVENESS

Talk compassionately to yourself. No matter what has happened or how much you’ve or ever eaten, lead off speaking kindly and compassionately to yourself. Yes, I can hear the protests already: “How can I talk nicely to myself when I’ve just tainted it? I hate myself for what I’ve done.” My only response is, will thwack yourself up for your address help you arrive the overall success you want? Has it worked so far? Didn’t think so.

Being critical only serves to maintain and reinforce status quo. Taking the time to intentionally feed and nurture what you desire (even if you failed big time) will strengthen that which you are in the process of cultivating. It is understated that will determine your destiny. see fit criticism and you learn nothing, move nowhere. think good kindliness for self and you move forward. One episode of overeating will not work either in the scheme of things. However criticism, and feeling defeat, and giving up will turn one episode into an ongoing event.

Now is the time to remember your dreams, relocate your desire, and be crystalline as respects your direction. Criticism destroys this. Positive thoughts, even in the face of a setback, will reinforce your destination. Stop and think - are you trying to reinforce failure or determination? It is up to you, and you alone, to make the voice to strengthen your goals.

Here are some examples:

* I forgive myself for what I have done.

* Now is the time to start again. I do not need to wait until tomorrow.

* I haven’t failed. The only failure is failing to learn something from this experience. What have I learned?

* I am back in control now. I can think fit my response from this point forward.

List a few sentences or quotes that will fall to to decide self-denial and control back to you:

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In ennoblement of such an episode, you might consider putting a positive self-talk speech on tape. If you had such a recording prepared, now would be the time to hit the play button. You might use the following for an idea of what to pre-record:

“Hello Annette. I see that you woke up from the trance you were in. Congratulations. That’s something new. Now that you are back to real time, notice what a good job you did of waking up when you did. You are doing so good. I am proud of you. Yes, I can see that you are disappointed in your actions. It’s okay to feel disappointment. It’s also okay to forgive yourself. So, close up your eyes and listen closely. Annette, you are a wonderful person. Yes, you overate, and it’s not the end of the world. In truth, it was just one meal. Everything is going to be okay. Remember your goal. (Fill in your goal). You can do this. I have faith in you. I love you.”

Copyright 2005, Dr. Annette Colby, all rights reserved.