Moving from self-loathing to self-care can seem an impossible task when binge eating has a grip on your life. At the MEDA (Multi-service Eating Disorder Association) conference this past week, Marsha Hudnall and I presented on this topic and here are a few highlights.
Binge eating leads many women towards self-loathing and hopelessness. The binge eating seems stronger than the power to control it. Feelings of being held captive by the habitual behaviors and helpless to make changes can take over and lead to frustration, shut down and depression.
It is possible to learn specific strategies to reduce self-loathing through mindfulness tools, visualization and cognitive restructuring. The process of self-care starts with feeding yourself well and in a predictable way.
- Know that dieting is a common trigger for bingeing
- Work on developing a normal, healthy relationship with food and taking the focus off of weight loss
- Eat regular, balanced meals every 3-5 hours
- Practice mindful eating
- Use thought stopping to intervene on negative self talk
- Connect with your senses
- Schedule time to explore happiness
- Meditate or spend time journaling
Experimenting with some of these strategies can be the first step towards overcoming binge eating.
What is one step you can do to increase self-care?