Binging
elphie754
Posts: 7,574 Member
What are some of everyone's techniques not to binge? Had a terrible terrible day and find myself thinking about either binging on food or even worse-alcohol.
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Replies
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You have to find ways to deal with the emotions, instead of distracting away from them.3
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Have some tea. Brush your teeth. Log it. Ask yourself if you REALLY want it before eating it.
I'm a bit of a hypocrite though, as I still do that sometimes. I just eat less the other days to make up for it...1 -
Have some tea. Brush your teeth. Log it. Ask yourself if you REALLY want it before eating it.
I'm a bit of a hypocrite though, as I still do that sometimes. I just eat less the other days to make up for it...
It's more the alcohol binge I'm fighting than food, but I have been trying to not endulge in either.0 -
You have to find ways to deal with the emotions, instead of distracting away from them.
This.
You reached out here, so maybe try to call up a friend who can help talk you through it. A good talk over tea and a human connection is a great place to start.
Ask why you want to turn to food or alcohol instead of working through the issue. You need to find the root cause and understand your triggers so you don't spiral out of control.
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Take a walk. Get out of the house, or sources of stress. I generally eat when I am bored, so I find other things to occupy me. Find a video to work out to. Write down reasons you are struggling so you can look back at your journey through it all. Best of luck to you.0
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If you have the ability to post about it before doing it, it's fully preventable.1
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forthemovies wrote: »You have to find ways to deal with the emotions, instead of distracting away from them.
This.
You reached out here, so maybe try to call up a friend who can help talk you through it. A good talk over tea and a human connection is a great place to start.
Ask why you want to turn to food or alcohol instead of working through the issue. You need to find the root cause and understand your triggers so you don't spiral out of control.
Usually I can avoid triggers but today has just been so messed up, it's hard to see the bigger picture.Take a walk. Get out of the house, or sources of stress. I generally eat when I am bored, so I find other things to occupy me. Find a video to work out to. Write down reasons you are struggling so you can look back at your journey through it all. Best of luck to you.
I know the reason I'm struggling today-I broke off the engagement with my fiancé.
I am going to try and get out of the house and find and AA meeting of there's one being held tonight nearby.2 -
I don't agree with this. Sometimes it's not a matter of dealing with a single emotion, or not a specific emotion. Sometimes you just want say bleep it, and have a few beers (or rum and coke for me) to relax, tune out the world whatever. I find distracting myself away from the bad things is a better turn for me. Play a video game, read a book, go for a drive. When I'm at home I tend to be able to snap myself out of it by bringing up MFP and looking at the calories I have left.You have to find ways to deal with the emotions, instead of distracting away from them.
Edit: If it's a continual ongoing issue, absolutely dealing with the problem is the best thing. The above was a 'now and again' thing.
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Oh, wow, sorry about the break up! Unless it was best for you. In that case, good for you for doing it.
Finding an AA meeting is a good idea if you think it will work for you. If you say you're worried about drinking too much do you have alcohol in the house? If so, I'd say don't have any around.
Either way, keep reaching out here or to someone in real life. Today is a bad day but tomorrow is a new day. You will get through it!2 -
Hang in there im a binger (Food) too. I Agree with the above posters call a friend and or go workout..helps me0
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How often (or do you do it at all) do you allow yourself to eat a complete, full meal? By "allow" I mean you don't mind the calories, the foods, whatever. I find doing that helps a lot.0
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You can get through this. These negative feelings are temporary, and if you give in and binge on alcohol you will be dealing with even more pain. Right now you hurt because of the breakup, but if you drink you will have to deal with the guilt of slipping up and will be dissappointed in yourself as well. If you drink over this it will only delay the amount of time it will take you to process the end of the relationship, and everything else in your life will suffer as well. Consider everything you stand to lose if you go back to the bottle.
When it gets really hard try to distract yourself - much easier said than done I know. Try to be around supportive people. If you have friends in AA go out afterwards. If you find you're in a crisis and there is not a physical meeting available, there are meetings online. There's also a decent Sober Living forum on bluelight.com that is very supportive and uplifting.
Eating something high in sugar whether it be fruit or candy can help with some of the immediate craving.
If you're really worried that you may drink try to see a doctor and either get the Vivitrol shot or a prescription for naltrexone, which is the shot in a pill form. It really helps with cravings and I found it reduces anxiety. The shot lasts for 30 days. I have gotten the shot in desparate times to ensure my sobriety and it has saved my life.
Try to remember that though painful, these feelings are temporary and they will pass. Try to keep everything in perspective, and remember to take deep slow breaths when it hurts the most or you're coming through your skin with anxiety. Keep in mind how insidious alcohol is, and how difficult it is to stop once you start. It's not worth it. You're a strong person, you can deal with this head on. Focus on all the positive things in your life. You got this!
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If you want to distract yourself with food, try distracting yourself with something else. Give yourself permission to watch netflix for like two hours (with a pet is best). Get some raw vegetables if you want something mindless to eat while you're watching, and you can eat basically as much as you want. Tell yourself that at the end of this period, if you still want to binge, you can (assuming that by the end of this you won't.)0
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Sugar free jello!0
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I don't agree with this. Sometimes it's not a matter of dealing with a single emotion, or not a specific emotion. Sometimes you just want say bleep it, and have a few beers (or rum and coke for me) to relax, tune out the world whatever. I find distracting myself away from the bad things is a better turn for me. Play a video game, read a book, go for a drive. When I'm at home I tend to be able to snap myself out of it by bringing up MFP and looking at the calories I have left.You have to find ways to deal with the emotions, instead of distracting away from them.
Edit: If it's a continual ongoing issue, absolutely dealing with the problem is the best thing. The above was a 'now and again' thing.
It's different for alcoholics. Some people can't have a few drinks and stop, it spirals out of control. The last thing an alcoholic needs to hear is permission to go have a few drinks when they're feeling weak. I was able to get sober for a few years and then went through a hard time. Friends who didn't know I had an alcohol problem kept trying to get me to have a few drinks to relax. I finally gave in and then went on a two year bender. I had to go back to rehab as I can't stop one I start. It wasn't my friend's fault, and I'm not saying that elphie is in the same position, but in case she is, it's terrible advice so give someone who is goes to AA. I'm not trying to be rude or disrespectful as you may not know too much about alcoholism. Sometimes, if an alcoholic is feeling down, that external suggestion is enough of a validation to go ahead and drink. I know it's not rational but neither is alcoholism.2 -
eat 2 entire chicken breasts then think about what you want.1
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Heres what works for me... If it's daytime, get out and take a walk. Too late to get out? Do some simple online yoga or a dance video work out. Drink tea. Or drink seltzer. Chew gum. Call a friend. Plan your meals for tomorrow. Remind yourself that feeling tipsy could lead to binging. If it's late, brush your teeth and go to bed.0
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Oh, wow, sorry about the break up! Unless it was best for you. In that case, good for you for doing it.
Finding an AA meeting is a good idea if you think it will work for you. If you say you're worried about drinking too much do you have alcohol in the house? If so, I'd say don't have any around.
Either way, keep reaching out here or to someone in real life. Today is a bad day but tomorrow is a new day. You will get through it!
Not really for the best, but going to have to try and make it for the best.
We do have alcohol in the house, but limited quantities. I did find a meeting and plan on going tonight.endlessfall16 wrote: »How often (or do you do it at all) do you allow yourself to eat a complete, full meal? By "allow" I mean you don't mind the calories, the foods, whatever. I find doing that helps a lot.
This has absolutely nothing to do with what's going on.MorganMoreaux wrote: »
I don't agree with this. Sometimes it's not a matter of dealing with a single emotion, or not a specific emotion. Sometimes you just want say bleep it, and have a few beers (or rum and coke for me) to relax, tune out the world whatever. I find distracting myself away from the bad things is a better turn for me. Play a video game, read a book, go for a drive. When I'm at home I tend to be able to snap myself out of it by bringing up MFP and looking at the calories I have left.You have to find ways to deal with the emotions, instead of distracting away from them.
Edit: If it's a continual ongoing issue, absolutely dealing with the problem is the best thing. The above was a 'now and again' thing.
It's different for alcoholics. Some people can't have a few drinks and stop, it spirals out of control. The last thing an alcoholic needs to hear is permission to go have a few drinks when they're feeling weak. I was able to get sober for a few years and then went through a hard time. Friends who didn't know I had an alcohol problem kept trying to get me to have a few drinks to relax. I finally gave in and then went on a two year bender. I had to go back to rehab as I can't stop one I start. It wasn't my friend's fault, and I'm not saying that elphie is in the same position, but in case she is, it's terrible advice so give someone who is goes to AA. I'm not trying to be rude or disrespectful as you may not know too much about alcoholism. Sometimes, if an alcoholic is feeling down, that external suggestion is enough of a validation to go ahead and drink. I know it's not rational but neither is alcoholism.
100% this. I've been sober for 3 years and trying very hard not to let this send me into a relapse.
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MorganMoreaux wrote: »
Thank you.
Thank you everyone for the support. I kind of had a knee jerk reaction and melted down.
Was able to get in touch with my old sponsor and she was able to console me somewhat.
I was also able to speak to him and after he gets off work tonight we are going to talk things through.1 -
That's great news! I've been concerned about you. I hope you start feeling better.0
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Be proud of yourself for staying strong and reaching out for help instead of letting the breakup send you into a binge. Keep your head up and remember to be kind to yourself.0
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MorganMoreaux wrote: »That's great news! I've been concerned about you. I hope you start feeling better.
Thank you for the concern, it is appreciated0 -
I was under a lot stress in the beginning of last year and binged on vegetables when I was in the hospital. In the end, trying binging on "healthy foods"or diet sodas was just a crutch that encouraged me to keep on going.SoulOfRusalka wrote: »If you want to distract yourself with food, try distracting yourself with something else. Give yourself permission to watch netflix for like two hours (with a pet is best). Get some raw vegetables if you want something mindless to eat while you're watching, and you can eat basically as much as you want. Tell yourself that at the end of this period, if you still want to binge, you can (assuming that by the end of this you won't.)
I'll finish off that tub of raw broccoli florets and bag of spinach, eat four apples or whatever we have, and then go after everything else in the kitchen to finish off the day with at least 6k. Hey, I feel like crap, but at least it wasn't all "junk food".
I wish you the best, @elphie7540 -
I've been there before and the aftermath was the worst thing you could imagine it took me months to straighten myself out again. And there are many days where I break down again and want to throw the towel and eat crap or drink like there's no tomorrow but I drive myself to the gym cry a little and kill my workout. It helps. Tough times don't last. Remember that.0
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(((Hugs)))) I hope things work out for the best, OP. Hang in there0
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forthemovies wrote: »You have to find ways to deal with the emotions, instead of distracting away from them.
This.
You reached out here, so maybe try to call up a friend who can help talk you through it. A good talk over tea and a human connection is a great place to start.
Ask why you want to turn to food or alcohol instead of working through the issue. You need to find the root cause and understand your triggers so you don't spiral out of control.
Usually I can avoid triggers but today has just been so messed up, it's hard to see the bigger picture.Take a walk. Get out of the house, or sources of stress. I generally eat when I am bored, so I find other things to occupy me. Find a video to work out to. Write down reasons you are struggling so you can look back at your journey through it all. Best of luck to you.
I know the reason I'm struggling today-I broke off the engagement with my fiancé.
I am going to try and get out of the house and find and AA meeting of there's one being held tonight nearby.
That's such a good idea!0 -
I don't agree with this. Sometimes it's not a matter of dealing with a single emotion, or not a specific emotion. Sometimes you just want say bleep it, and have a few beers (or rum and coke for me) to relax, tune out the world whatever. I find distracting myself away from the bad things is a better turn for me. Play a video game, read a book, go for a drive. When I'm at home I tend to be able to snap myself out of it by bringing up MFP and looking at the calories I have left.You have to find ways to deal with the emotions, instead of distracting away from them.
Edit: If it's a continual ongoing issue, absolutely dealing with the problem is the best thing. The above was a 'now and again' thing.
This isn't a "now and again" thing for a recovering addict, it's important as anything else to deal with the emotions causing one to want to return to an addiction. I'm glad ignoring your problems and hiding in games works for you, but it's not an actual solution to emotional distress.0 -
Figure out your triggers. For me, sweets are a trigger. One Oreo can quickly turn into half the bag. So I avoid the things that I know will trigger me to overeat. At my sister's birthday party, I asked my mom to cut me the smallest slice she could and bring it to me in another room so I wouldn't be tempted. If I want a snack, I go to the kitchen, pre-measure it out into a bowl, and put the food away. Only the bowl goes with me to the den so that I don't overdo it.
I also use MealEnders lozenges. They give me a short, sweet burst, then a longer-lasting lozenge. By the time I'm done, the urge to binge has passed. They kind of cleanse the palate and make you feel full. They've really helped me to get it under control.
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forthemovies wrote: »You have to find ways to deal with the emotions, instead of distracting away from them.
This.
You reached out here, so maybe try to call up a friend who can help talk you through it. A good talk over tea and a human connection is a great place to start.
Ask why you want to turn to food or alcohol instead of working through the issue. You need to find the root cause and understand your triggers so you don't spiral out of control.
Usually I can avoid triggers but today has just been so messed up, it's hard to see the bigger picture.Take a walk. Get out of the house, or sources of stress. I generally eat when I am bored, so I find other things to occupy me. Find a video to work out to. Write down reasons you are struggling so you can look back at your journey through it all. Best of luck to you.
I know the reason I'm struggling today-I broke off the engagement with my fiancé.
I am going to try and get out of the house and find and AA meeting of there's one being held tonight nearby.
I'm an emotional eater, too. Call a friend or go for a workout of whatever kind you like. The workout will let you burn off some stress and frustration. Hang in there. You did the right thing by reaching out here on the forums. You can do this!0
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