Nowadays, it is very common to “binge”. We may go overboard about eating, drinking, shopping, or watching a series. When you do overeat, you end up feeling bad about it. I am sure you decide, “Not again. I will never binge again”. Let’s see how can you do this. How you can never binge eat or drink again.
Will I Binge Again?
You might have had a very bad day. For example, your boss scolds you, or you have gotten into a fight with your partner. You feel depressed and sad. You feel all alone in the world and are in a very bad mood. Just then, you remember you have a tub of your favourite ice cream in the fridge. You think you will just take a bite or two. It usually makes you feel good. But once you start tasting that yummy ice cream, you can’t seem to stop. You end up eating the entire tub.
In other words, you end up binge eating, although you had decided not to do it again that last time you did it.
Are There Any Rules to Never Binge Again?
1. Make a Firm Resolution
Many times, we decide not to binge again. But we take this decision at the spur of the moment and when we are highly emotional. In other words, after watching a series at a stretch for 4 hours, you feel upset about it and decide you will only watch one or a max of two episodes per day. But not more than that. This decision is taken quite lightly. You probably have not thought it through with a calm mind.
Taking a decision immediately after you have engaged in binging is not the best idea. You need to make a firm and strong resolution which cannot be taken in haste. You need to be calm and composed. First, you need to understand yourself, your habits, your thoughts, etc., and then decide your plan of action.
2. Write It Down
Instead of just thinking about it or making a plan in your head, write it down. Even better, write down your resolution. For example – if you tend to eat excessively when you are under stress, then make a clear goal regarding this. “I will not binge eat when I fight with my spouse”.
Putting things on paper makes them more authentic. It makes things more official and serious. Also, it can be a great reminder when needed. If you want, you can even make a nice little poster or note about your resolution and put it up in your room. It will act as a visual cue and motivate you to achieve that goal.
3. Be Aware of Your Triggers
Triggers are things that make you do something. In this case, triggers are situations, emotions, people, or events that can make you go on a shopping spree or eat an entire packet of chips. If you can identify your triggers, you might be able to control yourself better and not engage in binging at all. You can identify your trigger by using this simple technique.
Firstly, analyse what happened before you started binging. So, think back to before the binge episode.
- Note down everything that happened –
- Where were you?
- Who were all there with you?
- What was happening?
- How did you feel?
- What were your thoughts?
- Did anyone else say or do something?
- What were your reactions?
So, basically, write down as many details as you can and be as specific as you can. Also, if there have been more than one binging episode, i.e., if you regularly binge eat, write down about as many episodes as possible. You will notice some patterns or signs, meaning triggers, that will help you understand when you engage in binging.
4. Use Alternatives
Once you know your triggers, you will be able to identify them accurately. Subsequently, you will be able to prevent yourself from binging. But to do this, you need to develop some alternatives that will help you redirect your attention. You should have some ready strategies that will help you deal with your anxiety, stress, or impulses that make you binge immediately. This will not only eliminate your need to binge eat, drink, etc. but also help you deal with your emotions in a better way.
What Can I Do Instead of Binging?
- Exercise or go for a run
- Mediate or do pranayama
- Do yoga
- Join a gym or sport
- Get busy doing something else – read a book, do a household task, etc.
- Eat healthy a snack
- Get good sleep
- Engage in a hobby
- Call a friend or family member
If I Can’t Control My Urge to Binge
Put it behind you quickly – Do not keep on ruminating about what has happened. Replaying it or worrying about it will not make things better. Rather it might upset you more. Try to get over the binging incident quickly. Think of it as something that has no power or meaning in your life, or even better, try to forget it.
Don’t give up – just because you were successful this time doesn’t mean you will always fail. Don’t give up so easily. Try again. Try harder. It might take a few attempts to start seeing the desired change. You might have to work on yourself more and with more determination.
Keep pushing yourself – Giving up a habit is not easy. Especially one that helps you easily deal with your emotions and makes you feel better quickly. However, this quick-fix solution is not the best way to deal with your emotions. So push yourself to do the hard work. Learn to manage your emotions in a better and healthier way.
Sticking to My Resolution to Not Binge Eat Again
- Don’t get too upset about the binge eating episode you have had.
- Don’t stop trying to give up your habit. Be optimistic.
- Make a detailed and clear resolution when you are not upset and can think properly. For example – “IfI feel anxious, I will not eat to feel good”.
- Write it down on paper.
- If you already know your triggers, then make sure you try to eliminate them or find ways to deal with them in a different way.
- If not, try to find out what your triggers are.
- Decide or practice your alternatives. You might have to use more than one alternative. If those fail, you should be ready to change or modify as needed.
To elaborate using an example – if you know that working on a deadline or an exam makes you anxious. This, in turn leads you to eat your favourite box of chocolates. Then you are use alternatives such as coming up with a proper timetable or study plan to complete your work/study preparation on time. On the eve of the exam or deadline, try to meditate to stay calm. Also, do not buy chocolates during this period. Eat a healthy snack and proper meals while studying or working. Do not stay hungry or forget to eat. Set a reminder if needed.
Giving up binging takes effort and time, but it can be done. If you need help or want to learn more about this, please visit our courses page. You will surely find a course that will give you the needed push to fulfil your resolution!