Does anyone have some resources to cope with this? A book? Tips? I don't think my health insurance covers things like mental help/registered dietitian, so I'm trying self-help first.
I eat well about 75% of the time but I definitely have binge/emotional eating episodes too. For instance, last night after a long day at the clinic I stopped at the store and bought some healthy food in addition to Double Stuf Oreos and a large bag of Doritos. Since last night I've eaten the entire package of Oreos and Doritos. Of course, I feel like shit now. I'll proceed to eat well for about 5 days and then the cycle repeats itself.
It sucks and I need help because I feel AWFUL after the fact and I'm trying to lose 15lbs I gained over the year from what I think is a combined result of taking Zoloft, lack of exercise, and binge eating. I'm no longer taking the Zoloft.
I struggle with binge eating/emotional eating as well. I'm a very mindless, if it's in front of me I'll eat it, type. I read Intuitive Eating and it really, really helped me. I'm also on wellbutrin, which has a bit of an appetite suppressant affect. The combination of the 2 has helped me re-gain my confidence and I'm exercising more, eating/bingeing less and generally healthier.
I am sorry you are dealing with this. Do you have an EAP or resource that you can go to in order to get a referral for a specialist (therapist) that deals with disordered eating? If you have an EAP (Employee Assistance Program) at work, they will often pay for the first 2-4 appointments with a mental health professional.
Also, call your health insurance. A lot of times mental health is covered, but it may be hard to find the information on their website.
Post by katinthehat on Feb 7, 2016 13:08:44 GMT -5
It's stupid, but I've started taking baths. I'll make a cup of hot chocolate (90 calories) and jump in the tub with a Lush bath bomb if it's a particularly bad day. The hot chocolate feels like a treat and I don't want to get out of the tub to get more. And if I can structure it so I go straight from the tub to the bed, even better.
I struggle with binge eating and was in weekly group therapy for it for 6 months. I still struggle - but for me what helped a lot was:
Eating regular meals of real food, never going longer than 3-4 hours without eating (unless sleeping). Being very hungry makes your impulse control worse, and chances of overeating increases.
Being aware of emotional states. When the desire to binge hits, try a different outlet - going for a walk as a distraction helped me a lot.
When I want to binge, I try to eat a sandwich, 2 eggs or some other "real food" to prevent it, or at possibly reduce the amount of crap food i consumed.
I also have tried to reduce/minimize sugar and up fat/protein intake. This has helped tons to reduce cravings.
I'm not a nutritionist or have any medical qualification, am just a stranger off the internet so make of this what you will.
I try to keep good stuff in the house. If I don't buy bags of Doritos, I can't eat them. Simple as that. Do I crave these things - of course. Do I have no treats at all? Hell no. But I make healthier things more available - I put a bowl of fruit on the counter and hide the snacks in the cupboard so they aren't the first thing I reach for.
My first degree was in advertising and I know that product placement and bright packaging is a huge trick to entice people to buy these products. I try to avoid walking down the confectionary aisle in the supermarket, I go shopping on a full stomach and I take a list of what I need to help focus.
It's not easy, but being aware of what your triggers are really helps and putting things in place to avoid binging are important.