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Breaking The Cycle: Overcoming Binge Eating
- Eden McBeth
- Jun 14, 2024
- 5 min read
My Story:
In the depths of my struggle with binge eating, each day felt like a battle against an invisible enemy. It began innocently enough, with occasional indulgences spiralling into uncontrollable urges to consume vast amounts of food in an attempt to numb pain, escape and run from within. What started as an innocent escape from reality soon became a relentless cycle of shame, guilt, and self blame.
I vividly remember the moments of weakness, the late-night binges hidden behind closed doors, the empty wrappers hidden from sight. With each binge, I felt a temporary sense of relief followed by an overwhelming wave of regret and despair. I felt trapped in a cycle of self-destruction, unable to break free from the chains of my own choices.
As my weight fluctuated and my health spiralled negatively so did my self-esteem, I withdrew further into isolation, convinced that I was unworthy of feeling any differently. It was a relentless battle between the rational mind and the insatiable cravings of the soul.
It wasn't until I hit rock bottom that I realised I couldn't continue living this way. I sought help, reaching out to a trusted therapist who offered me advice and habits to break free from the cycle. Through therapy, I began to unravel the tangled web of emotions and traumas that had led me down this destructive path. I learned to confront my demons head-on, to acknowledge the pain and find healthier ways to cope.
Recovery was far from easy. It was a journey filled with setbacks and obstacles, moments of doubt and despair. But with each step forward, I grew stronger, more resilient and stood proud of who I am. I discovered the power of self-love and acceptance, embracing my flaws and imperfections as part of what makes me human. I may be a coach but I am also human, someone who feels deeply and had parts of myself to heal just like anyone else. I can now proudly say I have reclaimed control over my life, no longer defined by the shadows of my past. I have practices in place to help me work through tough times and navigate life for all it is.
My experience with binge eating although hard has taught me empathy, resilience, and the importance of speaking out against the stigma surrounding mental health. And though the journey may have been dark and winding, it's led me to a place of light and hope, a place where healing is possible, and where no one has to suffer alone.
01. Understanding ‘Binge Eating’
Binge eating is a struggle that many people silently battle. It's not just about overindulging occasionally; it's an overwhelming urge to consume large amounts of food in a short period, often accompanied by feelings of guilt, shame, and loss of control. Binge eating can be different for everyone but the realisation of an unhealthy relationship with food control and balance can be an indicator of a potential problem. While it can feel isolating, know that you're not alone, and there are ways to break free from this cycle in which I hope this guide can be of help with.
02. Understanding the Triggers
Binge eating often stems from various triggers, such as stress, boredom, loneliness, or even restrictive dieting. Identifying these triggers is the first step towards overcoming binge eating.
Idea: Keep a journal to track your emotions and behaviours surrounding food. Allow yourself to recognise what you feel before you reach for that extra food, is it tiredness, is it sadness, it is shame? Realise you are human and feeling these ways at times is completely normal. What else do you enjoy that you can do in those moments?
Recognising patterns can help you anticipate and address situations that may lead to binge episodes.
03. Mindful Eating
Practicing mindful eating can help you develop a healthier relationship with food. Instead of eating on autopilot, take the time to savour each bite, paying attention to taste, texture, and how you feel physically. Pay attention to your body's hunger and fullness signals. Eat when you're hungry and stop when you're satisfied, rather than relying on external cues or finishing everything on your plate out of habit. By tuning into your body's hunger and fullness cues, you can better regulate your eating habits and reduce the likelihood of bingeing.
04. Establish a Routine
Creating a structured eating schedule can provide stability and prevent impulsive eating. Plan balanced meals and snacks throughout the day, ensuring that you're adequately nourished and satisfied.
Idea: Try to include small amounts of your favourite foods, for example over night oats with a oreo crumble on top, or eat a balanced meal and then have something on the side so you are full before having the treat you’d tend to overeat. Avoid skipping meals or overly restricting calories, as this can trigger cravings and lead to binge eating later on.
05. Seeking Support
You don't have to face binge eating alone. Reach out to friends, family, or a therapist for support and guidance. Talking about your struggles can help alleviate feelings of shame and isolation while providing valuable insights and coping strategies. Consider joining a support group or seeking professional help if you're struggling to manage binge eating on your own. My inbox is always open to help you through this time.
06. Developing Healthy Coping Mechanisms
Find alternative ways to cope with stress and emotions without turning to food. Engage in activities that bring you joy and fulfilment, such as exercise, meditation, journaling, or spending time with loved ones. Building a toolbox of healthy coping mechanisms can empower you to navigate difficult emotions without resorting to binge eating.
Idea: Once you understand the pattern or theme of your binge eating for example over indulging in the evenings see if you can find something else to do in that time like running a bath and watching your favourite show. Re direct your thought process and fill your cup in other ways that will fulfil you.
07. Practice Self Compassion
Be kind to yourself on this journey. Overcoming binge eating takes time and patience, and setbacks are a natural part of the process. Instead of beating yourself for slip-ups, practice self-compassion and forgiveness. Celebrate your progress, no matter how small, and focus on moving forward with renewed determination.
Breaking free from binge eating is possible with dedication, support, and self-awareness. By understanding your triggers, practicing mindful eating, establishing a routine, seeking support, developing healthy coping mechanisms, and practicing self-compassion, you can reclaim control over your relationship with food and live a happier, healthier life. Remember, you are worthy of love and healing, and you deserve to nourish your body and soul with kindness and respect.
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