If you give in and eat something, don’t get mad at yourself or give up. Instead, start the process over and tell yourself that you’ll wait 10 minutes before eating anything else. Drinking a full glass of water while you wait may help you feel full, which can make it easier to avoid a binge.
You might say, “I feel like I have too many work and school assignments to get everything done on time,” or “I’m moving in 2 weeks but haven’t even started packing. I’m not sure how I can get all of this done. ” If you’re at work, you might try talking to a trusted coworker or mentor.
Don’t look at memes or videos that have to do with food, as this might make you want food more. For instance, you might watch silly cat videos or song parodies.
Pick a genre that appeals to you. For instance, you might read the latest young adult novel that’s trending. Alternatively, you could pick a fantasy or sci fi book that immerses you in a different world.
Try to focus on your environment while you’re out walking. Notice the scenery, sounds, smells, and sensations that you experience while you’re walking.
Knit Do puzzles Draw or paint Play a video game Write a blog Make clay figurines Dance Build bird houses Garden
Tell yourself, “I’m feeling stressed right now, and that’s normal. I’ve got a lot to do right now. ”
You can make a mental or physical list. You might write things like, “meeting deadlines at work,” “cleaning the house before guests arrive,” “planning Luisa’s birthday,” and “paying this month’s bills. ”
For example, you might realize that your shoulders are feeling tensed. Take a deep breath and try to release that tension.
Tell yourself something like, “I’ve handled this before and I know this feeling will go away,” or “I know I’ll be okay if I just keep going. ”
Your insurance may pay for your therapist visits, so check your benefits.
It may help to count your breaths. You could also follow a guided meditation using an app like Headspace, Calm, or Insight Timer.
Inhale through your nose for a 5-count, then hold your breath as you count to 5. Exhale slowly out of your mouth for a 5-count. Repeat 5 times. Cover 1 of your nostrils, then slowly inhale through your open nostril. Exhale slowly through the same nostril, then switch nostrils and repeat. Do 5 breaths on each side. Lie down and place 1 hand over your chest and the other over you stomach. Inhale slowly through your nose and draw the air down into your lungs. Your stomach should rise but your chest shouldn’t. Hold your breath for 1-2 seconds, then slowly exhale through your mouth.
Lavender Lemon Yuzu Bergamot Ylang Ylang Clary sage Jasmine
You can use this technique when you’re feeling overwhelmed or as a daily exercise to help you manage your daily stress.
Search online for a yoga studio or gym that offers yoga classes in your area. You may be able to pay per class, but some places might require you purchase a membership.
Do pencil sketches in a notebook. Take a painting class. Color in an adult coloring book. Write in a journal or express your feelings through stories. Write poetry about how you feel.
Even if you do resort to binging, it’s better to eat healthy food like baby carrots or grapes.
You don’t have to be afraid of the foods you like. However, it’s best to keep them out of your home if you know you might binge them.
For instance, you might eat egg whites with spinach and tomatoes for breakfast, a salad with tuna fish for lunch, and roasted chicken with potatoes and zucchini for dinner. For snacks, munch on baby carrots, apple slices, and almonds. Restricting your food intake will only lead to more binging. Be sure to give your body the nutrients it needs each day. [24] X Expert Source Mindy Lu, LMHC, CNCertified Nutritionist & Licensed Counselor Expert Interview. 21 October 2020.
Avocados Blueberries Salmon Almonds Dark chocolate Veggies
As an example, let’s say you’re tempted to stop at a fast food place for comfort food on your way home. A different route could help you break this habit because you won’t be passing that place anymore.
A good sleep routine might include taking a warm bath, getting into your pajamas, and reading a chapter of a book in bed. Turn off your screens at least an hour before bed. The blue light from your screens can keep you awake.
