If you’ve ever struggled with binge eating then you know that instead of making you feel better they leave you feeling worse. I get it because I remember the feelings of guilt, disgust, and depression that follow, not to mention worrying about what it will do to my body, or beating myself up for lack of self control.
Today I’m going to talk about the Number 1 Tool you need to decode your binges so you can start to take actions to heal them, and finally end this cycle.
Notice I said ‘heal’ your binges. Not fix them. The first thing to understand in decoding your binges is to realize that you and your binges are on the the same team. These binges are trying to tell you something.
When you heal your binges you heal the source of the problem, not just the symptom.
I know you want these binges to just go away forever, but if they did that without us healing the cause, that pain will just show up in your life in a new way and as a new problem. So let’s heal them. Decoding your binges is the first step.
The number 1 tool to decode your binges is a Food Mood journal.
You don’t have to stop the binge, or control the binge, but simply observe it. Bring awareness to that moment when you first start craving food. What’s the trigger? What are you craving? Ice cream? French fries? Doughnuts? Write it down. Second, what are the emotions you’re feeling? What are the fears there? Where are the limiting beliefs? What are you pushing away? Ask yourself, what can I learn from this? What is this binge trying to tell me? Be completely honest with yourself, no matter how huge and insurmountable the task might seem.
Judgement has no place here, because actually, there is nothing wrong with you. You are receiving a signal (either emotional or physical craving) and you are interpreting it a certain way and acting on that interpretation. The trick is to figure out the real message behind this signal, which is what we are doing in the journal, and then act in a more constructive way to heal the issue.
Instead of just saying “I need comfort food right now!” or “I need sugar!”, think about why you are needing that comfort. Your new interpretation could be “I’m angry because….”, or “I’m sad that….”, or “I’m disappointed in….” or “I’m scared that…”.
Once you uncover the truth behind these binges, you can start to act in a new way.
Do you want to stop binge eating for good? Work with me
If you’ve tried a Food Mood Journal, share your experience below! I’d love to hear from you and learn what your binges are trying to tell you.