Binge eating is a common way to eat away an empty feeling, literally and figuratively. Feelings of stress, anxiety, boredom, loneliness, feelings of depression and lack of self-confidence can trigger binge eating. The downside of binge eating is that it is an unhealthy way to fuel our bodies. In addition, feelings such as shame and disappointment often surface after a binge eating, putting you in a vicious cycle. Binge eating can be compared to an addiction, you go in search of a satisfied feeling.
When do you engage in "binge eating"?
- When you keep eating while full, or feel like you can't stop.
- A feeling of mental "deafness" during binge eating, or dissociating yourself while eating. In this way, you do not realize how much you have eaten.
- Shame, feelings of depression or wanting to punish yourself after you eat.
- Eat normal meal portions in public, and stock up to eat on your own at home.
- Having difficulty being satisfied with your meals.
- Limit your diet, this will make you hungry and make unhealthy and extreme food choices after your healthy meals.
Do you recognize yourself in some or all of the above? Keep in mind that this can vary in extremes for everyone.
What can you do?
Keep a journal
Are you spending all day eating in an unhealthy way? Or are you already planning your next binge eating moment? Grab your journal and explore what's behind those thoughts. Are you experiencing a lot of stress? Are you looking up to something? Are you missing something? Write it down, and list practical ways to address this problem.
Drink herbal tea
At the next binge, ask yourself "do I really need food right now, or do I just want something to eat?" Sometimes swallowing food gives a feeling of satisfaction. Slowly drinking something warm can help with this.
Eat full meals
Every time we eat something, our blood sugar levels shoot up. But when what you eat is low in nutrients and high in sugars, your blood sugar then drops extremely, causing an energy dip. During such an energy dip, you are more likely to choose more unhealthy and sugary foods.
Read how to keep your blood sugar stable in this article.
Breathing exercise
When you feel a binge coming on, it is good to learn to feel in yourself what thought and emotion triggers this binge. Don't get away from your feelings, but confront them. Everything is allowed to be there. A breathing exercise is a great way to learn to feel and check in with yourself.
Put your hands on your belly and breathe toward your hands. Try to make your exhalations longer than your inhalations. Repeat this daily.
