Binge eating is a common way to eat away an empty feeling, both literally and figuratively. Feelings of stress, anxiety, boredom, loneliness, depressive feelings and a lack of self-confidence can trigger binge eating. The disadvantage of binge eating is that it is an unhealthy way to fuel our bodies. In addition, feelings such as shame and disappointment often arise after a binge, putting you in a vicious cycle. Binge eating can be compared to an addiction; you are looking for a feeling of satisfaction.
When do you 'binge eat'?
- When you keep eating even though you are full, or feel like you can't stop.
- A feeling of mental 'numbness' during binges, or dissociating while eating. This way you don't realize how much you have eaten.
- Shame, depressive feelings or wanting to punish yourself after eating.
- Eating normal meal portions in public, and stocking up to eat alone at home.
- Having difficulty being satisfied with your meals.
- Restricting your diet, which makes you hungry and leads to unhealthy and extreme food choices after your healthy meals.
Do you recognize yourself in some or all of the above points? Keep in mind that this can vary in extremes for everyone.
What can you do?
Keep a journal
Are you spending your whole day eating in an unhealthy way? Or are you already planning your next binge eating moment? Grab your journal and try to figure out what's behind those thoughts. Are you experiencing a lot of stress? Are you dreading something? Are you missing something? Write it down, and list practical ways to address this problem.
Drink herbal tea
During your next binge, ask yourself "do I really need food now, or do I just want to eat something?" Sometimes swallowing food gives a feeling of satisfaction. Slowly drinking something warm can help with this.
Eat wholesome meals
Every time we eat something, our blood sugar level spikes. But when what you eat contains few nutrients and a lot of sugars, your blood sugar level then drops extremely, resulting in an energy dip. During such an energy dip, you are more likely to choose more unhealthy and sugary foods.
Read this article to learn how to keep your blood sugar stable.
Breathing exercise
When you feel a binge coming on, it's good to learn to feel what thought and emotion triggers it. Don't shy away from your feelings, but confront them. Everything is allowed to be there. A breathing exercise is a great way to learn to feel and check in with yourself.
Place your hands on your stomach and breathe into your hands. Try to make your exhales longer than your inhales. Repeat this daily.
