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Challenges happen – here are a couple of strategies to help manage potential binges.

Recognize that diets are designed to fail

  • Diets encourage us to restrict and/or eliminate certain foods
  • We are more likely to engage in binges when we are depriving ourselves of food, as we are biologically designed to “store up” on foods that are more scarce

 

Eat three meals and three snacks a day, ensuring that nutritional needs are being met

  • We are more likely to engage in binges when we are hungry and/or lacking nourishment

 

Get enough/regular sleep

  • When we’re tired, our body craves food as a source of energy, making us more susceptible to binges
  • Getting sufficient sleep aids in feeling more well-rested and taken care of. It is a form of self-care and can help in reducing stress as well.

 

Learning your triggers to help with managing stress and difficult emotions

  • We are more likely to engage in a binge when we are feeling triggered
  • Learning which situations are likely to trigger us will help to “safety plan” for those difficult moments so that we can use coping strategies instead of a binge

 

Learning to listen to your bodies and its physical hunger cues

  • Practice mindful eating, which allows us to listen to our bodies’ physical hunger cues
  • Engaging in meditation and movement exercises helps us to connect with our bodies and what we feel physically, often in turn, helping us to recognize our physical hunger cues

 

Treat yourself with compassion

  • Remember that set-backs can and do happen
  • Having one binge does not mean that you are not actively working towards your recovery or that you have relapsed, it means that you were having a hard time and deserve compassion now more than ever

 

 

(Lauren Drouillard, Program Manager at Sheena’s Place)