how to stop binge eating
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- on Oct 20, 2022
How to meal plan and eat to avoid triggering binge eating
disorder
Binge eating disorder, or BED, is an eating disorder characterized by episodes of binge eating followed by a feeling of extreme guilt, shame, or dissatisfaction. Binge eating episodes are often triggered by stress or negative emotions, such as anxiety, depression, or boredom. While there is no one-size-fits-all solution to preventing BED, there are some general tips that can help.
Meal planning is one of the most effective ways to prevent BED episodes. Planning ahead helps to eliminate the impulsivity that can trigger a binge. When you know what you’re going to eat ahead of time, you’re less likely to make impulsive choices that you may later regret.
Eating regular, balanced meals is also important for preventing BED. Skipping meals or going long periods of time without eating can lead to excessive hunger, which can trigger a binge. Eating regular meals helps to keep your hunger levels in check and makes it less likely that you’ll turn to binge eating to satisfy your hunger.
identifying your personal triggers is another key strategy for preventing BED. Once you know what triggers your episodes, you can avoid them or develop a plan to deal with them in a more productive way. For example, if you know that you tend to binge when you’re feeling stressed, you can develop a coping mechanism, such as exercise, to help you deal with that stress in a healthier way.
Finally, seeking professional help can be vital for managing BED. If you’re struggling to control your binge eating, speak to a therapist or counselor who can help you develop healthy coping mechanisms and develop a plan to avoid your triggers..Official source
Learning to cope with triggers and cravings
If you’re trying to quit smoking, you’re going to have to deal with triggers and cravings. It’s not going to be easy, but it is possible. Learning to cope with triggers and cravings is a process, and it takes time. But, if you’re committed to quitting, you can do it.
First, let’s talk about triggers. A trigger is anything that makes you want to smoke. It can be a smell, a place, a person, or anything else. triggers are different for everyone. Some people have a lot of triggers, while others only have a few.
If you’re trying to quit, it’s important to identify your triggers. Once you know what your triggers are, you can start to work on avoiding them. If you can’t avoid them, you need to have a plan for how you’re going to deal with them.
For example, let’s say your trigger is smoking when you drink coffee. If you can’t avoid drinking coffee, you might try drinking it in a different place, like at a friend’s house. Or, you might try drinking tea instead of coffee. If you can’t avoid your trigger entirely, you need to have a plan for how you’re going to deal with it.
Next, let’s talk about cravings. A craving is the strong desire to smoke. Cravings can be physical or mental, and they can be triggered by anything. Cravings are different for everyone, and they can come and go.
If you’re trying to quit, it’s important to deal with your cravings. The best way to do this is to have a plan. What are you going to do when a craving hits? Are you going to take a walk? Are you going to call a friend? Are you going to chew gum? Having a plan will help you deal with your cravings in a healthy way.
Finally, let’s talk about relapse. Relapse is when you start smoking again after you’ve quit. Relapse can happen for a variety of reasons. Maybe you had a bad day, or you got triggered. Maybe you didn’t have a plan for dealing with your cravings. Whatever the reason, relapse is normal.
If you relapse, don’t beat yourself up. It’s okay. Just get back on track and keep going. Quitting smoking is a process, and it’s not always easy. Learning to cope with triggers and cravings is a key part of that process.
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