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How to avoid eating in binge when stressed

Managing stress is very difficult at times, and eating binge may feel like the only way you can manage. Binge eating is a response to stress because your body releases the appetite-swinging hormone cortisol as a response to stress. [1] But binge eating usually makes your problems worse and often leads to weight gain, so you probably want to quit. Fight your desires by distracting yourself, managing your emotions and learning new ways to deal with stress. In addition, combat temptation by removing trigger foods and taking good care of yourself.

[ Edit ] Step

[ Edit ] Distract yourself from your desires

  1. Challenge yourself to postpone your desires in 1
    0 minutes at a time. It's really hard to fight for cravings, especially when you're stressed. Instead of telling yourself that you can't have the food you want, you promise yourself that you will wait 10 minutes before eating. Set a goal after 10 minutes to wait 10 more. Your desire will probably disappear on your own. [2]
      Avoid eating binge when stressed Step 1.jpg
    • If you give up and eat something, do not get angry with yourself or give up. Instead, start the process and tell yourself that you will wait 10 minutes before eating anything else.
    • Drinking a full glass of water while waiting can help you feel full, which can make it easier to avoid a binge.
  2. Talk to your friend about what is stressing you. Ventilation to a friend is a great way to combat stress binging because it helps keep your mind away from food and relieves stress. Call, text or visit a friend and explain how you feel. Tell them if you want some advice or just want to air. [3]
      Avoid eating binge when stressed step 2.jpg
    • You might say, "I feel I have too many jobs and school assignments to get everything done on time," or "I move in two weeks but haven't even started packing. I'm not sure how I can do all this. "
    • If you are at work you can try with a trusted employee or mentor.
  3. Watch funny memes or videos online. Take a few minutes to enjoy something that makes you laugh. Browse through a site like Reddit, watch videos on YouTube or search your favorite meme, which will increase your mood so you are less likely to binge. [4]
      Avoid eating binge when stressed Step 3.jpg
    • Do not watch memes or videos that have to do with food, as it may make you want more food.
    • For example, you can watch silly cat videos or song parodies.
  4. Read an engaging book Reading is both a distraction and a stress reliever. Choose a book that draws your full attention and turns you page. Read as long as time permits or until your desires disappear. [5]
      Avoid binge eating when stressed steps 4.jpg
    • Choose a genre that appeals to you. For example, you might read the latest novel for young adults as trends. Alternatively, you can choose a fantasy book or sci fi book that immerses you in another world.
  5. Take a 10-15 minute walk to clear your mind. A walk will move your attention away from your stressor and can give you a sense of accomplishment that can help you feel better. Take a short walk outside to help you relax and boost your mood. If you can't go outside, use the space you have in your home or workplace. [6]
      Avoid eating binge when stressed step 5.jpg
    • Try to focus on your environment while you are out and about. Notice the scenery, sounds, smells and sensations that you experience as you walk.
  6. Engage in a hobby to distract you while reducing stress. Choose a hobby that fits your interests and is easy to fit into your schedule. Then turn to your hobby when you feel tempted to binge due to stress. Set a time limit for your hobby if you cannot save much time. Here are some hobbies you can try: [7]
      Avoid binge eating when stressed steps 6.jpg
    • Knit
    • Do puzzles
    • Draw or paint
    • Play a video game
    • Write a blog [19659010] Make clay figures
    • Dance
    • Build bird house
    • Garden

[ Edit ] Process your emotions

  1. Make yourself feel stressed because you are fighting against it makes it worse. When you feel stressed, it is normal to just want the feeling to go away. However, trying to combat your stressors can aggravate them. Often, this triggers your binge eating. Instead, give yourself permission to feel stressed. [8]
      Avoid eating at closing step 7.jpg
    • Tell yourself, "I feel stressed right now, and that's normal. I have a lot to do right now. ”
  2. Identify why you feel stressed. Everything can create stress, including happy things in your life. Think about what happened when you started to feel stressed and about what you feel pressured to achieve. Make a quick list of what you think is stressing you out. [9]
      Avoid eating binge when stressed Step 8.jpg
    • You can create a mental or physical list.
    • You might write things like, "meet work deadlines," "clean the house before guests arrive," "plan Luisa's birthday," and "pay this month's bills."
  3. Notice how The stress makes your body feel. Negative feelings tend to manifest in the body in some way. For example, stress can cause tightness in the chest, shoulder or back pain, or an upset stomach. Close your eyes and focus on how you feel to see how stress affects you. Then concentrate on releasing this feeling. [10]
      Avoid eating at closing step 9.jpg
    • For example, you may realize that your shoulders feel tight. Take a deep breath and try to release that tension.
  4. Use positive self-talk to remind yourself that stress is temporary. When you feel overwhelmed, it may feel like there's no end to it. This can drive you to your unhealthy management strategy for eating binge. Change your vision by trying to stay positive. Remind yourself that you will get through this and the feeling is not forever. [11]
      Avoid eating binge when stressed step 10.jpg
    • Tell yourself something: "I've dealt with this before and I know this feeling will go away," or "I know I should be okay if I just keep going. "
  5. Talk to a therapist if you have trouble managing your emotions. You may not be able to manage your emotions on your own, and that's okay. A therapist can help you can process your emotions and learn new ways to cope. This can help you stop eating when you are stressed. Ask your doctor to refer you to a therapist or look for a therapist online. [12]
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    • Your insurance can pay for your therapist visits, so check your benefits.

[ Edit ] Adopting Healthy Coping Strategies

  1. Meditate for 15-30 minutes a day to help you relax set a timer for how long you want to meditate. Sit or stand in a comfortable position and then close your eyes. Take long, deep breaths and focus on the breath. If your mind wanders, gently take it back to the breath. [13]
      Avoid Binge Eating When Stressed Step 12.jpg
    • It can help count your breaths.
    • You can also follow a guided meditation using an app like Headspace, Calm or Insight Timer.
  2. Do breathing exercises to calm you down when you feel stressed. Breathing exercises can help you feel relaxed and calm and help release tension in your body. Use breathing exercises when you feel stressed or to help you manage your daily stress. Here are some breathing exercises you can try: [14]
      Avoid eating binge when stressed Step 13.jpg
    • Inhale through the nose for a 5 count, then hold your breath as you count to 5. Breathe out slowly. mouth for a 5 count. Repeat 5 times.
    • Cover 1 on the nostrils and then breathe slowly through your open nostril. Exhale slowly through the same nostril, then alternate the nostrils and repeat. Make 5 breaths on each side.
    • Lie down and place one hand over the chest and the other over the stomach. Breathe in slowly through the nose and draw air into the lungs. Your stomach should rise but your chest should not. Hold your breath for 1-2 seconds and then exhale slowly through your mouth.
  3. Use aromatherapy to calm yourself. Take a scent of an essential oil to help you relax. Alternatively, mix 1-2 drops of essential oil in a carrier oil, such as jojoba or grapeseed oil, and then rub the oil on the skin. If you take a bath, add 3-5 drops of essential oil to your bath water. Here are some fragrances that can help you feel relaxed: [15]
      Avoid binge eating when stressed Step 14.jpg
    • Lavender
    • Lemon
    • Yuzu
    • Bergamot
    • Ylang Ylang
    • Clary sage [19659010] Jasmine
  4. Performs progressive muscle relaxation to release muscle tension. Sit or lie in a comfortable position. Then focus on the toes, tighten them and release. Work your way up from the toes to the shoulders, tighten and relax each set of muscles. This should help you feel calm. [16]
      Avoid binge eating when you are stressed step 15.jpg
    • You can use this technique when you feel overwhelmed or as a daily exercise to help you manage your daily stress.
  5. Do yoga to help you release stress and breathe better. Yoga helps you focus on your breath and connect your body and soul. Learn some yoga poses and do them when you feel stressed. For a deeper exercise, take a yoga course for a guided routine and expert advice on your form. Alternatively, you can follow a yoga-video workout. [17]
      Avoid eating binge when stressed step 16.jpg
    • Search online at a yoga studio or gym that offers yoga classes in your area. You may be able to pay per class, but some locations may require you to purchase a membership.
  6. Express your feelings through art to help you manage. Artistic shops like drawing, painting and writing help you process your emotions. Choose a creative outlet that feels right for you or try different ways to express your creativity. Here are some ideas: [18]
      Avoid binge eating when stressed steps 17.jpg
    • Make pencil sketches in a notebook.
    • Take a painting.
    • Color in an adult coloring book.
    • Write in a journal or express your feelings through stories.
    • Write poetry about how you feel.

[ Edit ] Resisting Temptation to Binge

  1. Discard all foods you usually binge. It will be harder for you to binge when you are stressed if you do not have the foods you desire. Clean your pantry, cabinets and refrigerators. Get rid of foods that tempt you to binge, and then open your kitchen with healthier alternatives, like vegetables and nuts. [19]
      Avoid Eating When You Are Stressed Step 18.jpg
    • Even if you turn to binging, it is better to eat healthy foods like carrots or grapes.
  2. Stop keeping sugar and calorie foods in your home. Once your kitchen has cleaned, commit to not buying junk food for your home. This will make it much harder for you to binge. If you want to hang with your favorite pieces or snacks, you can buy a single serving and stick to it. [20]
      Avoid eating at stressful stages 19.jpg
    • You do not have to be afraid of the foods you like. However, it is best to keep them away from your home if you know you might binge them.
  3. Eat a meal every 2-3 hours so you don't get too hungry. It's harder to resist a binge if you're hungry, so eat every hour to ward off hunger. Plan healthy meals that give you the nutrients you need and help you feel full. Build your meals around lean protein and vegetables. [21]
      Avoid eating in binge when stressed Step 20.jpg
    • For example, you can eat egg white with spinach and tomatoes for breakfast, a salad with tuna for lunch and roasted chicken with potatoes and zucchini for dinner. For snacks, gabba on carrots, apple slices and almonds.
  4. Choose antioxidant-rich foods that help ward off cravings. Eating nutritious foods can help keep you saturated so you have no less inclination. In addition, these foods can help you get a better mood, which can help you manage stress. Incorporate antioxidant-rich foods into your meals. Here are some foods you can try: [22]
      Avoid binge eating when stressed steps 21.jpg
    • Avocado
    • Blueberries
    • Salmon
    • Almonds
    • Dark Chocolate
    • Veggies
  5. Take another road home if you are stressed about eating after work. Work stress is a common issue, and you may feel like bingeing after a hard day. If you drive past eating places where you usually stop, change your route so that you are less tempted to binge on the way home. This can help you change your habits so that you can finally stop bingeing. [23]
      Avoid Eating When You Are Stressed Step 22.jpg
    • As an example, let's be tempted to stay at a fast food place for comfort food on your way home. Another way can help you break this habit as you no longer pass that place.
  6. Sleep 7-9 hours a night to help you manage your stress. Being tired makes it hard for you to resist the temptation to binge. In addition, it is difficult to manage stress. Help yourself to be well rested by going to bed at the same time each night. Also, follow a sleep routine to help you fall asleep faster. [24]
      Avoid eating binge when you are stressed step 23.jpg
    • A good sleep routine may include taking a warm bath, going into pajamas and reading a chapter in a book in bed.
    • Turn off the screens at least one hour before bed. The blue light from your screens can keep you awake.

[ Edit ] Tips

  • Do not give up if you have a day when you are slipping. You will probably cave to temptation sometimes, but focus on getting back on track right away. [25]

[ Edit ] Warnings

  • While you may not have to worry if you are only binge eating sometimes, binge eating is an eating disorder that may require treatment. Talk to your doctor if you eat frequently to see if you need further help. [26]

[ Edit ] References

  1. http: //www.center4research. org / stress-binge-eat-avoid /
  2. https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm
  3. https: / /www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342 Chapter19659124vard ↑ https://www.helpguide.org/articles/eating-disorders/binge -eating -disorder.htm
  4. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342
  5. https: / /www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm
  6. [1945 https://career.du.edu/blog/2017/03/01/want-to -reducera -stress-and-perform-better-at-your-workplace-conduct-a-hobby /
  7. https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder. htm [19659129] ↑ https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm
  8. https://www.helpguide.org/articl es / eating-disorders /binge-eating-disorder.htmebrit19659131uut↑ https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm
  9. https: / / www .mayoclinic.org / healthy lifestyle / weight loss / deepening / weight loss / art-20047342
  10. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth / weight loss / art-20047342
  11. https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm
  12. [1945 https://www.psychologytoday.com/ us / blog / urban-survival / 201604 / six-aromatherapy-essential-oils-stress-relief-and-sleep Chapter19659136 Yan ↑ http://www.rochester.edu/uhs / ucc / self-help-and-online -screening-resources / deep breathing techniques /
  13. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/ weight loss / art-200,473 42
  14. https://www.mayoclinic.org/healthy-lifestyle/str ess-management / in-depth / relaxation-technique / art-20045368
  15. https: // www. helpguide.org/articles/eating-disorders/binge-eating-disorder.htmebrit19659140??↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/ art -20047342
  16. https://www.psychologytoday.com/us/blog/never-binge-again/201901/how-stop-binge-eating-in-three-unusual-steps
  17. [1945 http://www.center4research.org/stress-binge-eating-avoid/
  18. https://www.psychologytoday.com/us/blog/never-binge-again/201901 / how-stop-binge-eat-in-three-unusual-steps
  19. https://www.psychologytoday.com/us/blog/never-binge-again/201901/how-stop-binge -eating-in-three-unusual-steps
  20. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342
  21. https://www.mayoclinic.org/diseases- conditions / binge-eating-disease / symptoms-causes / SYC-20353627

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