If you’re a human on planet Earth, you’ll encounter food.... and if you encounter food, chances are you’ll have instances where you overeat from time to time. Even “normal” eaters who wouldn’t say they struggle with food have had instances of overdoing it, perhaps after Thanksgiving holiday or a vacation. However, for people who struggle with dieting and binge eating, a single instance of overeating can send us into a spiral of guilt and shame that leads us to to further binging.
If you’re a dieter (or someone following more rule-based eating), you know exactly what I’m talking about. This happens when you break your rule and because you do that, you figure you might as well keep eating and wait until tomorrow (...or Monday) to start again. This is a phenomenon that Josie Spinardi coined as “Eating ‘coz you ate.”
We have to start accepting our “humanity” and recognize that from time to time we’re going to make “mistakes.” We won’t do things perfectly and instead of punishing ourselves, we can create a new habit that helps us turn binges/slip ups into opportunities.
So how can you being to do this? Here are the 7 Essential steps to Bounce Back Quickly from a Binge (or When you Overdo it with Food)
So whatever your relationship status, I invite you to use this Valentine’s Day to prioritize the most important relationship of all, your relationship with yourself! After all, even if you are in a relationship or not yet in a relationship and looking for one, you will still always have your relationship to yourself that will serve the basis of how you connect to and relate with others. Make today a day to practice self-love.
So how do you do this? Here are 3 practical ideas on how you can show yourself love today:
It’s Monday and you’ve promised yourself that you’ll do better. After a whole week of “bad eating,” you decide that Monday is absolutely the day you’ll get back on track. You’ve mapped it out already - you’re going to pack salads all for lunch, stop eating sweets, and finally “get clean.
The first day isn’t too bad, the second okay, but by day 4, the sight of your spinach salad makes you gag. You also can’t tolerate another green protein smoothie, after drinking the same thing over and over again. Your coworker asks you out to lunch and you simply oblige.
Sound familiar? Yep, while I’m not saying that meal plans aren’t necessary (they can be useful at times), like dieting, they’re temporary and just plain suck after a while. Then pretty soon you’re off nosediving back into the afternoon sugar pick me up, the afterwork binges, feeling like you’re back to square one.
So what can you do instead? Here are some suggestions:
This is your body. We care about you and don’t think you’ve gotten our previous messages, so we thought we’d send you a note. Here is our request: could you please start making more time to slow down, savor and chew your meals? You see, after that first step, there are a lot of processes and complex things we need to do in order to break down, digest, and absorb the food. When you rush your meals, we have to rush our processes which explains some of the messages we’ve been sending you through bloating and gassiness!
Often times, the traits we accept and don’t accept are related to what our primary caregivers and society told us was acceptable and unacceptable. In fact, this is often what I see in my client work and with my own journey – that often times the difficulties we have in moving forward reflect some unhealed parts of us that are calling for our attention.