HEALTH, LIFESTYLE
Photo by Chelsea Gates on Unspalsh
During Week 1 of the Binge Eating Blog Series, we discussed how to nourish the body effectively throughout the day so we are satiated. This helps us to handle cravings, and reduces stress so we are less likely to binge.
This week, we are going to dive into one of my favorite topics….
So, what is Mindfulness? It is a word that is thrown around a lot these days, but what does it actually mean?
Mindfulness is the ability to be fully present. To be aware of where we are and what we’re doing. To not be overly reactive or overwhelmed by what is going on around us.
Sound like a tall order? It can be hard to imagine being fully present at all times, or to not be super reactive to the stressors that life throws at us every day.
With a bit of practice, and a little time set aside each day however, it is possible to feel less reactive and more present. That little bit of time each day reaps infinite benefits.
I used to balk at the term ‘mindfulness’, and was in a permanent state of eyeroll if anyone mentioned the word.
Then, one day I decided to give it a try. After almost a year of 5-10 minutes a day of being still or meditating, it has changed my life. It has gently taught me to be more present and less stressed.
That might sound like a sweeping statement, but I now don’t get stressed about the small stuff in life that used to rile me up daily. This alone has freed up so much bandwidth and has brought a delightful peace to each day. Color me a convert to mindfulness.
Think about when you have binges, do you go into autopilot? Do you feel like you leave your body while being in a food shoveling frenzy?
Often it isn’t until afterwards that we realize what has happened. We come to, surrounded by wrappers and feeling incredibly nauseous.
Sometimes we might feel like we’re present while we binge. We may be already starting to feel bad about it, or we may be focused on something that is going on around us. However the chances are, that the actual act of eating is mindless. We don’t truly taste the food that we shovel into our mouths.
The first, and most important, step is to foster awareness around eating. Start working on being present around meal times.
Often we are rushing from one thing to the next, and food is a thing we stuff in between busy events.
Or we are triggered in some way, and so go down the road of mindlessly binging on food.
In either case, the common denominator is that we are just not present when we eat.
Mindfulness is about changing our relationship to our thoughts and emotions, so we don’t get caught up in the urge to binge eat.
Mindfulness helps to quieten down the networks in our brain that are caught up in cravings and urges.
If we have an urge to binge eat, then this is a Trigger. Tiggers are the first step in habit formation in our brain. They start the cycle.
Here is an example of the three stages of habit formation, as it relates to binge eating
Our brain learns that the short term reward feels good, so it wants to reinforce the habit for future use/survival.
The brain doesn’t want to have to think about every action we take every day, so it actually automates habits that provide ‘rewards’. So they become automatic.
In other words, our brain sets us up to repeat certain habits on autopilot that ‘make us feel good’ in the moment.
If we mindlessly eat on autopilot, then the reward we receive in the brain is very basic and so we don’t really register it very much.
We get the reward “Ah I’m eating chocolate”, but then that’s it.
If we become aware and start to pay attention while we eat the chocolate, then we become aware of many other factors that go into the reward. For example, the complexity of flavor, the texture, the mouth feel, how it makes our body feel.
Awareness is mandatory to be able to change a habit. If we aren’t aware then we don’t understand what is happening. We have to wake up to it in order to reset it.
Mindfulness helps us to pay attention even if we are stressed, or on autopilot. It helps us to see the results or consequences of our behavior, therefore we learn for next time.
Get present and get curious. A mindful attitude is one of curiosity
Start tuning into the present moment around meal times or when you feel the urge to binge. Notice the following-
Mindfulness is a practice, it is not a ‘once and done’ kind of a deal. Tuning in each day as you eat allows you to curiously gather information about how you feel and what is really happening during these moments.
This information is then knowledge that helps you to make aware and informed decisions going forward. The more awareness you gather, the sooner you will find yourself making a decision. Maybe at first, you binge and gather information while you binge. Then maybe you binge and decide to stop half way through. Then eventually, you might choose to stop before you even start the binge.
This is a great exercise to discover what you actually need during times of binging. Often we binge for comfort or to blank something out.
This practice will help you uncover the reasons behind the binges. Maybe you’re sad, bored, lonely, stressed, overwhelmed, very happy, or excited.
Get curious about what comes up to- what can you do to satisfy or work through these emotions without food?
If food was taken out of the equation, what would you do instead?
It can be incredibly helpful to additionally develop a daily meditation routine. Even just 5-10 minutes a day can help you to manage stress and what life throws your way.
Managed stress means we are less likely to go down the road of binging.
Here at Relish, we have an amazing Mindfulness course called ‘The Keep it Off Series’. The course weaves meditation, self-guided imagery and self-hypnosis together and is specifically designed to help with weight management.
During the rest of this blog series, we’ll be discussing other ways to help manage binge eating. Stay tuned for the next one!
Each week, I go live in our free Facebook group. In the month of July, I talk about Binge Eating and Mindfulness (check out my most recent webinar HERE).
Join our supportive Facebook Group today to check out this webinar and lots of other awesome information.
I have dedicated the next month to focusing on binge eating- so join our Facebook group for all the good information.
If you are struggling with binge eating, know that you are not alone. Seek help. Ways you can do this:
Melissa is a British-born Health Coach who knows firsthand how difficult it can be to manage the emotions that surround weight. After decades of weight control and yo-yo dieting, Melissa studied to become a Health Coach and effectively coached herself through the process. Through learning how to eat intuitively, Melissa gained a new perspective and shifted her focus from ‘dieting’ to nourishment. She also learned how to recognize and address trauma and stress in her life. The stubborn weight she had held onto for years just melted away.
Melissa LOVES to help others figure out and conquer their own personal health and wellness goals. Following a life-long enthusiasm for alternative medicine, Melissa trained at the Institute for Integrative Nutrition, where she received in-depth training in nutrition, health and wellness, and coaching skills.
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