Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

Oh, no . . . You suddenly realize that you are well on your way to eating more than you had intended. Maybe it's a meal that you've already eaten too much of, or perhaps an unexpected binge. How do you stop? It's not going to be easy, and that's certainly an understatement, but it is possible to find a way to put the brakes on.

The first step is always to find some way to wake up from the trance you're in. No matter how much has already been eaten, a person has to be able to snap back to reality before anything else can happen. The trick is discovering how to regain consciousness. You'll have to find what works for you, but some methods of bringing yourself back to the here and now can include:

* Go to a mirror and look yourself deep in the eyes. Say hello to yourself.

* Get a broader perspective of what is happening. Step back and see the whole picture. Acknowledge where you are and what you were doing. Begin to see the whole forest and not just a giant close up of the trees.

* Talk out loud to yourself. Call yourself by name and say "wake up".

* Shake your head to clear out the cobwebs.

* Plant visual cues in your kitchen:

- Place a special blooming potted plant on your kitchen table. Looking at it might remind you of your potential to bloom and prosper.

- Put a baby picture of yourself as a baby on your refrigerator. Look at how pure and happy you are.

List a few methods you can think of to bring yourself back into a mindful state:

_______________________________

_______________________________

___________ ____________________

_______________________________

B. LISTEN TO YOUR THOUGHTS

Now that you're awake - Pause. Consciously notice the thoughts running through your head. Separate yourself from them and just take a moment to listen. Notice what they are saying to you. Are they critical thoughts about what you've already done? Or defeatist? Perhaps they run along these lines:

"Look at what you've done now."

"Everything that you've worked for is now undone."

"It's going to take so much longer to lose weight now."

"Since you've eaten this much, no reason to stop now."

"What the heck, you've already failed. "Might as well enjoy it now that you've given in."

"It's useless. No point now in stopping."

Once you hear your thoughts, stop and acknowledge them. Talk back to them with a non-confrontational style. Something along the lines of, "Yes, I hear you. Notice your thoughts instead of agreeing or arguing with them. You are not required to agree or disagree with them. Simply hear them as an observer. You might say, "Yes, I hear that you're saying . . . (fill in your own blank)." Take a moment and notice the feeling that goes along with the thoughts. Observe where in your body the feeling is, and see if you can give it a name.

C. BREATH

Now, take a deep breath and close your eyes. Breath in through your nose, allowing the breath to go deeply into your lower belly. Breath out naturally. Feel yourself breathing. Allow the breath to enter the area of your body that is holding onto the feeling from above. Slowly release any tightness or constriction in your body. Let go. Breathe. Relax.

D. COMPASSION AND FORGIVENESS

Talk compassionately to yourself. No matter what has happened or how much you've already eaten, begin speaking kindly and compassionately to yourself. Yes, I can hear the protests already: "How can I talk nicely to myself when I've just blown it? I hate myself for what I've done." My only response is, will beating yourself up for your actions help you achieve the overall success you want? Has it worked so far? Didn't think so.

Being critical only serves to maintain and reinforce status quo. Taking the time to intentionally feed and nurture what you desire (even if you failed big time) will strengthen that which you are in the process of cultivating. It is choice that will determine your destiny. Choose criticism and you learn nothing, move nowhere. Choose compassion for self and you move forward. One episode of overeating will not affect anything in the scheme of things. However criticism, and feeling defeat, and giving up will turn one episode into an ongoing event.

Now is the time to remember your dreams, relocate your desire, and be clear about your direction. Criticism destroys this. Positive thoughts, even in the face of a setback, will reinforce your destination. Stop and think - are you trying to reinforce failure or determination? It is up to you, and you alone, to make the choice to strengthen your goals.

Here are some examples:

* I forgive myself for what I have done.

* Now is the time to begin again. I do not need to wait until tomorrow.

* I haven't failed. The only failure is failing to learn something from this experience. What have I learned?

* I am back in control now. I can choose my response from this point forward.

List a few sentences or quotes that will begin to bring calmness and control back to you:

_______________________________

_______________________________

_____________ __________________

_______________________________

In advance of such an episode, you might consider putting a positive self-talk speech on tape. If you had such a recording prepared, now would be the time to hit the play button. You might use the following for an idea of what to pre-record:

"Hello Annette. I see that you woke up from the trance you were in. Congratulations. That's something new. Now that you are back to real time, notice what a good job you did of waking up when you did. You are doing so good. I am proud of you. Yes, I can see that you are disappointed in your actions. It's okay to feel disappointment. It's also okay to forgive yourself. So, close your eyes and listen closely. Annette, you are a wonderful person. Yes, you overate, and it's not the end of the world. In truth, it was just one meal. Everything is going to be okay. Remember your goal. (Fill in your goal). You can do this. I have faith in you. I love you."

Copyright 2005, Dr. Annette Colby, all rights reserved.

Dr. Annette Colby, RD
Nutrition Therapist & Master Energy Healer
"Opening Creative Portals to Success"
972.985.8750
Annette@AnnetteColby.com

For free inspirational newsletter, articles & info visit: http://www.LovingMiracles.com

---

Help me, Im Addicted to Sugar

A client wrote, "Help me! I thought I was finally... Read More

Choose to Lose - The Simplicity of Weight Loss and Understanding Emotional Eating

Permanent Weight loss is not about Diet. If you are... Read More

The Scottish Diet

(Ailsa's Apple Crumble Diet)I'm Scottish, so it's not a big... Read More

Weight Loss Equals Behavior Change - The Acceptance Factor

Get to the ROOT of the matter: If the plants... Read More

10 Tips for Dining Out

There is no doubt about it; Americans are eating in... Read More

Ghost of Binge Past

Holidays and special events should be a time of great... Read More

Is There a New Fat Loss Miracle on the Horizon?

For the past several years one subject has been coming... Read More

The Milk Diet -- Is it Your Solution for Losing Weight?

For sometime now, you've been hearing about the Milk Diet... Read More

Half of our Nation is Overweight!

Experts say obesity will overtake smoking as the biggest health... Read More

Determine Your Stage and Plot Your Weight Loss Course

We all know that losing weight and improving your overall... Read More

Dieting Tips For Fast Weight Loss - How To Jump-start Your Diet

Do you want to lose weight fast? While there is... Read More

Weight Loss for Good ? The 80/20 Rule!

Have you ever thought, "I just can not seem to... Read More

Movie Star Weight Loss Secrets ? Kathy Smiths Former Personal Trainer Speaks Out!

In the early nineties I had the opportunity to work... Read More

Gastro-Physics And Dietary Anti-Matter

Do a little people-watching, next time you're in the grocery... Read More

The Diet Debate Ended

Which diet is the best? ALL of them and NONE... Read More

Weight Loss and Diet Programs - The Real Skinny on What Works Best!

Have you ever wondered with all the weight loss programs... Read More

The Truth About Counting Calories And Weight Loss

Do calories matter or do you simply need to eat... Read More

Low-Carb Diets: Are You Losing More than Weight?

The average American eats about twice as much protein than... Read More

A Weight Loss Secret ? The Art of Detachment!

Have you ever worried about something so much it paralyzed... Read More

Fat, Fat Go Away

I am Dr Patrick Flanagan, and this is the latest... Read More

NotOneOunce -- Junk at the Office

After the post-Halloween sugar surge, everyone coaches you to get... Read More

Weight Loss for Good: The Cold Hard Truth!

Twenty years of health club consulting, 50,000 hours of paid... Read More

7 Little Known Facts About Cellulite

Cellulite is a condition for which cures are commonly sought.... Read More

Weight Loss - Make a Significant and Lasting Lifestyle Change

Losing weight can make a significant and life altering change... Read More

Im Freezing! Why Gastric Bypass Causes Patients to be Cold

Body temperature is the result of your body generating and... Read More

Dieting 101 - For Those Who Want to Start But Dont Know Where to Begin

Okay, so you've read some of these articles, done your... Read More

Is Avoiding Sweets Driving You Nuts? Put the Nuts to Work for You

You can overcome the desires of your sweet-tooth by incorporating... Read More

Be a Loser: 50 Reasons to Get Weight Loss Surgery

Weight loss surgery is fast becoming a very popular way... Read More

How to Curb Carbohydrate Cravings!

As a weight loss mentor it never ceases to amaze... Read More

Close Kept Secrets to Weight Loss Lesson #11

You are the GREATEST, aren't you? You are focusing on... Read More

Gastric Bypass Surgery Alternative

I am considering Gastric bypass surgery because I am overweight,... Read More

Brinks Unified Theory of Nutrition For Weight Loss and Muscle Gain

When people hear the term Unified Theory, some times called... Read More

Milk: The Weight Loss Drug

Lose Weight - Grab A GlassIn childhood, we heard it:... Read More