Emotional Reasons and Solutions to Binge Eating

Project Description
You know the story. You’ve had a tough day at work, or the kids were screaming all day, or maybe you got into it again with your spouse over the same old argument. Next thing you know, you are knee deep in potato chips and ice cream. You are not alone. Emotional stress and turmoil is the number one trigger for binge eating. Emotional eating occurs when you cannot or will not allow yourself to feel, express or deal with your feelings. In particular, you are likely to suppress negative emotions that you feel you cannot express, such as anger, resentment, fear or even low self-esteem and self-worth. To avoid this trap, work to identify the feelings and avoid the binge.

Actions
1. Instead of reaching for the chips, reach for a pen and paper. Write down how you are feeling and what has triggered the desire to binge.

2. Stop and take 5 deep breaths. Focus on the air going in and out of your lungs.

3. Throw on your running or walking shoes and do a lap around the block.

4. Put down the chocolate and pick up the phone. Call a friend and talk about whatever is on your mind, triggering you to eat.

5. Try a 5-minute meditation. Sit in a quiet place and close your eyes. As you inhale, say the word “peace” to yourself. As you exhale, say the word “love.”

6. Try acupressure. Place your right hand below the inside edge of your right rib cage. Apply firm but gentle pressure for 1 to 3 minutes. This has been shown to reduce food cravings.

7. Consider talking with a therapist who specializes in emotional and/or eating disorders. Even 3 to 4 sessions can be very helpful.