Yes it’s the dreaded ‘B’ word… binging! We’ve all been guilty of indulging in a harmless binge. And for most it is just that: the occasional out on a bar of Lindt chocolate on the couch. But for some binge eating is a serious disorder linked to emotional and psychological conditions.
Binge eating is a clinically defined as a pattern of disordered eating, which consists of episodes of uncontrollable eating. It is sometimes defined as a symptom of binge eating disorder or compulsive overeating disorder. During such binges, a person rapidly consumes an excessive amount of food. Most people who have eating binges try to hide this behavior from others and often feel ashamed about being overweight or depressed about their overeating. Although people who do not have any eating disorder may occasionally experience episodes of overeating, frequent binging is often a symptom of an eating disorder.
Women are often more susceptible to “emotional eating” – eating away any emotional issues we find difficult to address. So how can we break free from binge eating once and for all? Below are some effective tips to get you started on the path to developing a healthy relationship with food and your emotions:
1 | Identify your emotions Being in tune with your body and emotions is the first step to breaking free from emotionally-drive binge eating. Take note of the situations when you have overindulged. What emotions are hanging around? Stress, sadness, anger, fear, anxiety, loneliness? Keep a journal detailing situations, people, social settings that trigger these emotions and consequently lead you to the binge. When you have identifies the cause, it is easier to find a solution.
2 | Link the emotions with the food Once you have identified the circumstances (internal and external) that trigger the negative emotions that lead to binging, link the foods that are associated. For example, is it when you are feeling lonely you reach for the sweets? Or when you’re feeling sad you reach for “comforting”, unhealthy foods like hot chips?
3 | Finding alternatives Try finding non-food related activities to replace overeating when you’re feeling an emotional trigger. If for example you reach for sweets when you’re feeling lonely try and do something else that makes you happy and content. It could be calling a friend, or walking your puppy, or treating yourself to a treatment at the day spa – something that will distract you and help you deal with the emotion before you reach into the lolly bag.
4 | Avoiding temptation and replacing with strategies Finally, the most obvious and probably the easiest strategy is to simply recognise what foods it is you are binging on and just clear them out of your home. If the temptation is removed, this will make things a hell of a lot easier. If you have that secret stash of lollies for those times you’re feeling blue – bin them! Replace them with 10 flash cards, which list the non-food related activities you have identified in step 3; so when you feel the negative emotion arise you can reach for a card not a jersey caramel. It could be things like ‘Call Mum she misses you!’ or ‘Go run a bath and read three chapters of your latest novel!’
Words by
Nadine Ominski, Nutritionist & Health Coach
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