Difficult emotions + not binging?

AudientVoid
AudientVoid Posts: 1 Member
in Motivation and Support
Without going into my life story, I have a history from a very young age of very unhealthy coping mechanisms. One of those was binge eating, like at one point I was bad enough that I once hid in the bathroom to eat a cold can of chili so my boyfriend wouldn’t know I was eating again. It was bad. I managed to lose almost 75 lbs a couple years ago but bad coping mechanisms reared their heads again and I gained more than 50 lbs back.

All that being said, what are your methods for dealing with bad emotions? Say you wake up in the middle of the night and can’t go to sleep because suddenly you’re thinking of all the things that make you sad. Normally I’d go downstairs and eat anything I could get my hands on... what would you do? If you have a very bad very stressful day at work, and a cocktail or beer isn’t an option, what do you do? Say you’re at work and you’re on your half hour break in a 12 hour day. Going to the gym isn’t an option, but binge eating candy from the vending machine is. What do you do instead?

Replies

  • long_for_me
    long_for_me Posts: 179 Member
    I hear you! Hugs! I drink a very large mug of tea or diet coke or I do high intensity zumba workout ot kickbox (free videos)...
  • denjan333
    denjan333 Posts: 158 Member
    Have you tried doing something that kind of transports you and distracts you? I’m thinking: reading an engrossing book or listening to a motivational podcast. Or funny podcasts like My Dad Wrote a Porno (the books are so bad, so the reading is hilarious). Or something like writing in a journal or learning a new language. All of these are cheap or free and can help get your mind off of stressful things.
  • LyndaBSS
    LyndaBSS Posts: 6,964 Member
    I used to be an emotional overeater. I found that after two weeks of eating pescatarian, my cravings were gone.

    I've only had one day of high anxiety where I was tempted to binge but I was able to hold fast. I looked at my great progress and realized that it would only add to my anxiety were I to cave in.

    Find what works for you as a coping mechanism and hold tight.

    Good luck!
  • cbihatt
    cbihatt Posts: 319 Member
    When I feel sad, I let myself feel it rather than avoiding it. Sometimes I even focus on the feeling so I can cry, which usually gives me some relief. And then, I stop thinking about whatever it is that’s making me sad because dwelling on it is just as unhealthy as avoiding it.

    There are lots of things you could do rather than eat:
    Go for a walk, clean the house, play with a pet, talk to a friend, journal, listen to music, do a hobby activity, watch funny cat videos on the internet, read a magazine, buy yourself some flowers, use an adult coloring book, do some deep breathing exercises, meditate, paint your nails, take a bath, etc.
  • seltzermint555
    seltzermint555 Posts: 10,742 Member
    I agree with all of the great suggestions like self-care rituals, bath, walk & other forms of exercise, and getting into a very good book or videos. I do all of those things and it helps, sometimes more than other times.

    As for various food cravings that pop up - whether from stress/emotional issues or just random...I like to practice delayed gratification and I find that really helps me keep it under control. I don't deprive myself of anything, but if it's 8 pm and I've already eaten for the day and have like 70 calories remaining...but I think, hmmm ice cream from Baskin Robbins sounds so good & I've had such a stressful day... Years ago, I would have just gone for it, at that point. Or that and a taco too.

    Now I plan it out. Like, "Wednesday I have an appointment near Baskin Robbins and I'll stop in for a cone afterward". Or "I've craved mashed potatoes all week, so on Sunday I'll make some to bring to dinner at my friend's house". Some people say they wait out a craving and it goes away. That doesn't usually work for me. But if I don't give in to it immediately, I feel much more in control and I usually manage to keep it to a reasonable portion, fit my overall goals, etc. I also find that it allows me to question WHY I want a specific thing. Am I just bored? Sad? Nervous or stressed? While I usually end up indulging very strong cravings eventually, it's happened at times that I realized I didn't really want/need a snack and was just eating my feelings.
  • goldthistime
    goldthistime Posts: 3,214 Member
    edited October 2019
    It depends on the reason for me feeling emotional. If I’m down on myself, I find getting up and getting something accomplished (usually cleaning) for 15 minutes helps. Sometimes I make a “Done List”, writing out all my small accomplishments for the day.

    Regular exercise helps me avoid feeling down, but once I’m there, it can be hard to convince myself to exercise to pull out of it. But I do it when I can.

    ETA If it’s during the night, I’ll use distraction (like listening to a podcast), but I’ve also used Headspace (meditation app). If exercise doesn’t work in your lunchtime or after work scenario, (even just a walk), perhaps meditation can help.
  • jamiedowney390
    jamiedowney390 Posts: 3 Member
    I have found meditation key to helping . It’s sounds flaky but I’ve found it’s quite the opposite, very practical and useful . Counting the breath in 1,2,3,4,5,6 hold for 4 release to the count of 6 hold the breath out for 4 then repeat and focus on the breath coming into the nose , it gets the mind under control makes thinking what you want when you want easier . This is key when the cravings come and you can guide your mind through sensible thought paths and visualisations that support your goals .
  • ellie117
    ellie117 Posts: 293 Member
    I am very much in your boat too, and it's incredibly hard. This weekend I was in a pretty dark place and spent most of my time sitting silently on my couch thinking about the food I shouldn't eat, until my husband coaxed me out of the house.

    Are you creative or into arts and crafts? Adult coloring books have helped me in the past to stay focused on something other than downing a whole family size bag of chips, but sometimes the anxiety of choosing colors weighed so heavy I couldn't pick up a book. So I started doing Paint By Number kits (found on amazon) that give you everything you need to paint something cool, without the stress of choosing the "right" colors.

Categories