“How do you break a binge cycle?”

A binge is a compulsive behavior. If it is not an addictive substance, and you don’t usually get into such things, pick something to distract yourself – go out, get busy, get rid of the thing you are binging with if possible. If that doesn’t do it, consult a mental health person who does hypnosis. They can give you a method to succeed. If it is an addiction, that is another issue and both of those methods won’t be enough. You basically have to call on another part of your brain than the part that is engaged in that particular behavior.
Good luck.

Peace,

Dr. Marian K. Shapiro

Hi,

Thanks for your question about breaking a binge cycle. Here are some tips that might help:

- plan and establish regular eating patterns including meals and snacks, try to go no more than 3-4 hours between meals
- identify your triggers to binging, make note of when you binged or ate without being hungry
- recognize the cycle, keep a journal and document how you feel before and after each meal or snack
- find alternatives to triggering situations
- learn to listen to your body, it will signal physical hunger and fullness cues
- seek out therapy to get support from an eating disorder professional to help change your thoughts about food, your body, your weight, your shape, etc. (You can ask your primary care doctor or call your insurance for referrals.)
- CBT, DBT, and interpersonal psychotherapy have been found to be successful forms of therapy
- consult with a doctor or psychiatrist regarding a medication evaluation to determine if that could be helpful
- speak with a nutritionist or dietician about a healthy meal plan and/or nutritional supplements
- stop labeling foods as "good" or "bad" which can increase feelings of guilt and make you more likely to binge
- stop dieting! get rid of any books or magazines that make you feel inadequate or judge yourself to unattainable ideals
- ditch the rigid rules and "cheat days" since no foods are "off limits"
- stay off the scale, as the number on the scale does not reflect your self-worth as a person, your weight does not define you!
- make self-care a priority, including maintaining a healthy, nutritious diet
- engage in positive self-talk and be kind/compassionate to yourself
- reach out for help from trusted friends and family members in your network of social support
- find some joyful activities that help give meaning and pleasure to your life
- practice mindful or intuitive eating
- practice gratitude and positive affirmations about yourself regularly
- focus on actions, not outcomes
- celebrate your victories and don't dwell on minor setbacks
- be patient and manage your own expectations
- don't try to be perfect, it's about progress not perfection!

I hope this is helpful!

Best,

Jenna Torres, PsyD

Strongly recommend IFS therapy to address the firefighter part and what exile might be protecting.

Hello,

Breaking a binge cycle starts with recognizing why you are binging and what are the emotions behind that. Talk therapy is also very important to work on recognizing these emotions.

Sara Cole, MS, LPC, CAC III, NCC, CFRC

There are numerous tips that may assist in breaking a binge cycle. Some of these tips include: planning out meals and snacks, working with a mental health professional, having a strong support system, and working towards a better/healthier relationship with food.

See a psychiatrist for medication.

See this link for some help:

https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm#:~:text=To%20do%20this%2C%20you%20have,of%20your%20favorite%20binge%20foods.