Binge Eating Help & Strategies
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- Опубліковано 10 лис 2021
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For those of us who struggle with binge eating and stress eating, the holidays can be a particularly difficult time. Today, I’m sharing a few key strategies for overcoming binge eating & overeating, and to help you on the journey to healing your relationship with food.
This journey isn’t just about figuring out how to stop binge eating or how to control binge eating, but how to gain awareness of our behaviors and make peace with food. How can we regain control over food, rather than feeling like food controls us?
I’ll walk you through the approaches that have helped me on my own journey, as well as my clients who struggle with binge eating-through a lens of mindfulness, healthy coping mechanisms, and self-compassion. If you struggle with holiday binge eating or holiday stress, I hope these ideas can be helpful for you!
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RESOURCES from this video:
► Emotional Intelligence video • The MISSING LINK for w...
► Inner Wisdom video • Day 1: Is “listening t...
► What is Mindful Eating • What is mindful eating...
► How to Stop Binge Eating • How to stop BINGE eati...
► Holiday Food Anxiety & Permission • Holiday Food Anxiety!?...
► A Wandering Mind is An Unhappy Mind bit.ly/2Y213HT
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DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem. - Навчання та стиль
What’s your biggest struggle with food and overeating or emotional eating? I want to create some content that answers your specific questions!
My biggest struggle is with trying to embrace this self acceptance and permission to eat with a family who typically chronically diets. Also my dad has diabetes and his whole family has it. This past thanksgiving we saw my uncle after he had to have dialysis and seeing him so frail and sick was really scary. I think we all are trying to eat healthy, but everyone approaches it from a way with such guilt. I am really emotional, and also the biggest of my siblings. So my parents are always on me about being careful I don't have diabetes. It is really scary and stressful, but this also leads me to binge alone. Any help or guidance would be so nice. Thank you for your videos and resources!
My biggest struggle is that I have an overall good relationship with food and allow typical "bad" foods, mainly sweets. The problem is I'll allow myself to have a couple of say cookies, then in reality I'm more hungry than I realize so I'll have more (or another sweet). Even if I don't overeat I feel guilty about having sugar. It's like I've been trained that I'm not allowed to just embrace my sweet tooth specifically and be present with that.
I personally struggle with numbing out negative emotions by binge eating. Eating takes my focus off the emotion and focuses it on the food, which is always junk food. Also being burnt out by working out too much. The things i started off doing because i loved them are now things i cant stand because the joy of doing them has been replaced with dread.
@@nberkel I feel the same way with guilt around a certain food, for me that is peanut butter. like it's totally not a big deal but i feel always this strong sense of guilt because maybe i have more than the normal person.
Yes I would be interested in group or one on one coaching!🤚
Literally thinking to myself how I really need to work on my relationship with food, and this video popped up.
Sending you love, Nicole 💙
Oooof! This hit right in the cote. Thank you for your kind words and encouragement. I've battled with food since I was 8...I'm now 35. It's a sick cycle, but I'm trying to better myself.
You're a true blessing.
Thank you.
Thank you so much. Sending love ❤️
If I would listen I would stop eating .. but you need to eat. I hate the surprise of eating, the challenge of chewing and smelling but not tasting.. hunger is even a harder signal to read.. knowing if something is enough or if I had enough is even harder (which result in over eating).. and then there is the eating after stressful situations.I tried to not judge myself and just eat what I want and when.. although it is limited, for now I am eating and that's a huge accomplished. And I have to realized the problem is bigger than I can handle. I have finally found a occupational therapist specialized in sensory processing disorder (and autism) who is going to help me with eating and the sensory processing behind it.. which is basically mindfulness but the other way around. Trying to calm down and not freak out. Sorry for this long message.. e just wanted to share it.
Thanks so much for sharing-you're speaking to a very true gap in this work that needs to be acknowledged. I've been exploring how sensory processing in neurodivergences impacts relationships with food, and am finding the approach does need to be modified because of differences in interoceptive awareness. These are not mental but physiological! This journey requires a little more patience. Stay kind to yourself.
I always appreciate the very doable strategies that you share and that you never lie about "quick fixes!" Latley I've noticed that I struggle with needing a "reason" to explain my hunger or a craving (i.e., my cycle, poor sleep, an explicit emotional state, etc.) Would love any insight on becoming more flexible and able to trust + honor what my body is signaling, without needing an intellectual explanation...
I love this question! Sometimes I think our need for the known for what's familiar keeps us stuck in intellectualizing; even though there might be a "reason" somewhere in that tangled web for why that I'm hungry in a moment, the truth is there are so many factors that I might never trace it back to whatever the reason actually is; so it's almost always an educated guess. In some contexts we need to make an educated guess to make a responsive choice, but sometimes, as you mentioned, it just becomes an intellectualizing exercise that keeps us from trusting our experience.
I think that word "trust" is so interesting-when you think about trusting a friend or partner, we don't really "earn" people's trust, as it's sometimes suggested; I think we give our trust, with discernment. We give it, and hope we've been careful enough to choose someone who will hold that trust with care. We develop a relationship with the person by offering this trust and receiving it. With our body it's very similar-creating a relationship with ourselves means putting the trust out there, and then learning to respond. We trust that our body will tell us when it's hungry or full or when something is going on-and we have to reciprocate in the relationship by honoring its needs-our body has to also trust that we will listen and respond. So this is a learning process of creating that "marble jar" (Brene Brown talks about) with ourselves.
Thanks for this question and I would love to make a video about this in the future!
@@MindOverMunch Oh man, this is such a helpful framework, giving and receiving trust in my relationship with my body. I can see how I need to take the leap of trusting without the intellectual "knowing" that I'm craving. I will explore some ways to practice this - thank you!!
So helpful. I’m recovering from binge related food problems. And your tips help tremendously! Thank you so much! Please make more videos like this!
Thank you so much! You are an angel for your work! I have dealt with this for decades!
I definitely need this today. I like the simplification of this. It's real, something I can do. My biggest struggle with overeating/emotional eating is sort of normalizing it. My family calls it "shame eating." We all turn to food if we're having bad days. Yesterday I shame ate a Pity Pizza because I failed an exam, and in that moment the only thing that would make me feel better was food not cooking it myself. Binge eating is absolutely an issue of mine and mostly I need help stopping that and finding literally any other coping mechanism than food.
Ugh, "shame" eating really gets to the heart of it. Aren't we all ultimately trying to avoid this pain of not being enough? The shame of not feeling enough? Wow. So heavy. Be kind to yourself and thank you
I just recently found your channel and am really enjoying your content.
I would love to hear your viewpoint on several topics:
1. How do you handle the idea of letting go of restrictions when you have a medical reason you have to avoid certain foods?
2. How do you handle extreme hunger that comes from disordered eating/dieting?
3. How do you handle extreme hunger from too much exercise that leads to binging? I feel addicted to exercise and know it causes my hunger to be out of control which leads to binging. I don’t understand how many people can exercise a ton and not deal with binging.
Great video. I really liked the reminder that if judgement is present then you're not fully mindful. Thanks so much for sharing and helping us all.
So important to know how to bring awareness more often into my day.. Loved it! Your videos are always so helpful, thank you! 🙏🏼
thank you so much!
Alyssia, thank you so much for this video! I have been working on my relationship with food and mindfulness this whole year thanks to your series earlier this year and have been going to see a therapist about it. Once I changed the black and white mindset to more of a gray one it changed everything! I no longer see food as "bad" or "Good" just I see it as food nothing less or more. been a long time munchie and love seeing this channel grow and blossom! Keep up the good work!!
Alex, that is so amazing! I am so happy for your journey :) Thank you for sharing, and for the hard work you're doing with your own relationship with food. I have found that even though the individual benefits, that each of us who prioritize authenticity end up helping others, too :) much love to you!
I'm so glad I rediscover you again. I remember watching your videos years ago when you first started. I feel so much relief. Finally someone who is genuinely trying to help others. Someone who isn't trying to sell me a course or a product. Thank you for being so authentic 💗. Btw, I'm going to use your feeling wheels to help me with my relationship with food and for my kids. I think your wheel would be beneficial for education purpose as many kids don't know how yo express their daily feelings.
thank you so much! YES! This wheel is an amazing resource for kids!! I really appreciate your comment. Thank you for being here!
Thanks u so much for the feelings chat my family needs this
Just starting to learn more about mindfulness and healthy relationships with food....your videos are very informative and helpful... thank you 👍
thank you so much
You telling your story is heartwarming.
thanks so much for being here
Needed this especially after the holidays. Thank you!
thank you 💙
thank you for the explanation, now it makes sense!
You're welcome! Thank you!
Alyssia - I'm brand new to your channel and I subscribed immediately! I'm excited to watch more content. I was wondering if you are able to briefly explain your meditation routine? (time length, guided vs. non, or even possibly links you use). I am trying to see what can work for me and it will be inspirational to hear how you practice. Thank you!! - Carrie
Love your hair! You always have the best colors! And this is an interesting conversation- I think I would love guidance or maybe an outside perspective on food + monetary insecurity. I find myself not buying the foods I want because "12 donuts come in a pack at the store not 1 and I don't want to waste my money" leading me to put it off or make it inaccessible to myself because I wont buy from a single more expensive one at a donut shop since that's already going out of my way vs going to a grocery. I find myself giving excuses internally.
This is a great topic suggestion, thank you!!!
I needed this
This was such a great video!! Thanks for making these type of videos.
You are so welcome! thank you! :)
I would like to know your thoughts on being able to allow myself foods in my life, that i have a history to 'binge' on? For example, I love peanuts in particular peanut butter - but I've definitely a history of eating it straight from the jar and especially when stressed, anxious, emotional, or sometimes i don't even feel sad - but maybe my body craves it and before i know whats happened, all gone! so, would you recommend having a portion controlled amount of binge foods instead of a larger quantity? for example, getting a single serving of ice creme instead of a tub, getting a single cookie instead of buying a package, and so on. thank you so much alyssia, and thank you as always for highlighting mindfulness and consciousness, being in the present moment.
Thank you for the excellent advice that. makes sense and is doable. Keep up the good work.;)
Glad it was helpful!💜
Wow how don't you have 1 million subs already. I love you guys, haven't visited you in a long while. Nice to see you again beautiful
Thank you Arianna! 🙏❤️
Alyssia, your strategy really works, I feel more comfortable to take on the world. You just getting more adorable wearing glasses. What do you recommend when making chocolate churros?
thank you, Byron! I have never made chocolate churros! I have made churros with a chocolate dipping sauce though... yum!
I would love more videos like this. Thank you
Thank you 😊
This was great information. Thank you 👍
My pleasure! thanks💜
Awesome
Love your message and your hair 😁
thank you, Christine!
Thank you.
Thank you 🙏
Name twin (spelling and pronunciation)!!! Thank you for making this video🙏🏾🙏🏾
When I fail to prepare meals ( good tasting meals) then I prepare to fail at all my health goals!
AHHH! NAME TWIN! This feels so rare haha. So happy to see you here :) Thanks!! Much love
It was really helpful.
thank you!
Hi Alyssa
Thanks for your caring work. I needed this as last week my Aunt that was lime a big sister passed away and I just don't want to eat but have to because of medication, so it's just eat because I have to. I will be having breakfast soon so I'm going to try to taste every part of it separately and together.
Do you have a new fur baby? If so congratulations. ❤❤
Oh I am so very sorry for your loss ❤️ sending lots of love your way. Be kind to yourself. The fur baby is my sisters dog, so not mine but my sister is living with me right now 😊
@@MindOverMunch oh how wonderful for you to have your sister with you. Her fur baby seems to really love his Aunty 😁. I hope he is helping you have fun. Thank you for your kind and wise words. I've decided to do some crocheting. I'm going to make a scarf even though it's almost summer here then I'm making my cousins Husband a bag for his iPad. I made her one and he thinks it's amazing. So that helps me feel a bit better.
I can't wait for your next video. I find them helpful on all levels. Thank you❤🕊🐨
My toxic Home environment. I'm expected to control my bingeing and lose weight by the relatives I live with but they also expect me to accomplish it without any change on their part. E.g. one of them regularly gets a gallon bucket of ice cream its constant temptation. Another is premaking meals helps me eat regularly in healthy portions but I often don't have the space for a few days of meals in our shared fridge cause two of the relatives often get fast food delivery and fill up the space with leftovers in containers half often goes uneaten.
What are some recommendations for coping mechanisms at work?
Yass
Great video. I'm feeling very bingey today!
I find as soon as I eat one thing that is less than ideal I feel i've failed so in my head justify falling off the wagon completely!
Sammmmee, and then I think we'll I'm already eating badly so I'll just carry on and stop the next day
i just ate nearly an entire bag of peanut butter cups, i was doing so well for a week. What now?
Okay, I've got to say this lady looks a whole lot like Trucks and I think I'm really here for it.
Honestly great video also
Depression,anxiety,leaving my bf after 7 years did cause my last relapse...now im trying to recover once again......
sending you love 💜
I just ate an entire icecream tub. I feel trapped in my head wanting to constantly eat
I feel utterly trapped by my situation, external to food. I cannot change the reality, and this causes me stress, which causes me to comfort eat, which re-enforces the reality.
You should really consider writing a book
No seriously please do, would be a lifesaver
I would love to do this! Thanks for the encouragement :)
I am your biggest fan. You can do no wrong. p.scan you send me some gluten free cookies
thanks for your love! More GF cookies coming
If somebody can keep an eye on you like an adult what are you cooking 🥘🇺🇸🗽👩🏻🥂😎😉😉😉😉😉😉😉😉😉😉😉😉🇺🇸🇺🇸
Love-take the morality out of food.