Changing entrenched binge patterns is possible, but can be very difficult. Step one is to know that changing these patterns will take time, and will be an imperfect journey (like the rest of life!). I have found that gently placating the “inner binger” a bit helps to calm her down, and allows the urge to pass.
Consider the following ideas. First, really think about your overeating patterns. Do you go to a certain place, or watch a certain show, or read a certain book while eating? Do you drive a particular route home past a fast food place? When in the day do you begin to make the decision to binge/overeat? Is it typically the very moment you [private_membership circle]binge? Or is it earlier? Typically, people can learn their very first signs (“triggers”) if they pay close attention. Remember, the sign might be a thought, but it might also be a physical sensation or emotional reaction, like anxiety or guilt. The earlier you catch the slide into a binge/overeat episode, the better. Consider this: for the next two weeks, do nothing to alter your bingeing/overeating. Simply observe your inner binge voice. When did you decide to do binge? Exactly what did that feel like? When you get better at knowing your earliest signals, that is the time to intervene!
When you hear that familiar voice and feel that familiar feeling that you are about to binge, in your head try to connect it to a fire siren or a tornado whistle. Hear it and think, “This is the time for action!!” Your action needs to be swift and sure. At this moment, there is NOTHING more important than intervening. Try the following: say, out loud, something like “my binge voice is trying to get me right now. If I don’t do something, I will overeat. Exactly what will make her stop right now?” In my experience, I’ve never wanted a hot bath or to write in my journal at this moment! What I wanted is to know I will have satisfying food the next time I am hungry even if I choose not to binge now.
That voice needs to be soothed a bit. Try telling the part of you that wishes to binge that there is food available to you that is satisfying and delicious, but NOT a trigger food. For example, if I was thinking I would drive past the fast food place on the way home to get a burger and fries, would a homemade burger do the trick? The binger needs to know she will not be left with grilled chicken and steamed broccoli, unless that is what really seems to soothe her…or a binge is imminent. Remember, bingeing or compulsive eating is typically about soothing our feelings. Until we really get good at emotion tolerance, knowing we can have a bit of the soothing method we have come to rely upon (in this case food) can be a helpful bridge. It is imperative, however, not to eat binge foods at this time. The idea is to begin to break old habits; to find something that is NOT a trigger food, but will still be satisfying.
When she is soothed a bit, see if you can decipher what called the “inner binger” to action in the first place. What caused the urge to eat? Was it overhunger or lack of food satisfaction? Environmental triggers? Anxiety? Shame feelings? When you are well past the urge to eat compulsively, try and learn what really fueled the need. And ALWAYS forgive yourself for bumps in the healing road. They are how we learn the changes we truly need to make!
________________________________________
Amy Pershing LMSW, ACSW, Clinical Director, The Center for Eating Disorders, Director, Bodywise Binge Eating Recovery Program and The Bodywise Intensive www.thebodywiseprogram.com , Board Member, Binge Eating Disorder Association (BEDAonline.org)
[/private_membership circle]
