By Gina Cipriano
Binge eating entails eating a large quantity of food in a short period of time. Compared to overeating, binge eating is characterized as a person feeling as though they have a lack of control when they are eating.
If you or a loved one is struggling with disordered eating or an eating disorder, it is vital to seek help from a mental health professional. This blog post should NOT serve as a substitute for seeking guidance from a therapist or a licensed medical professional. However, these are some ideas that can be helpful in avoiding binge eating during the holiday season that can be discussed with a professional within the field. For someone who engages in binge eating, the holiday season can be an emotionally trying period.
Tip One: Avoid Skipping Meals
Often times, people during the holidays will avoid eating meals during the day in an attempt to control overeating. However, this can cause unhealthy eating patterns and contribute to binge eating. If a person is extremely hungry when entering their holiday dinner, it can contribute to difficulties intuitively recognizing when their body is comfortably full. It can be helpful for a person to plan to eat meals throughout the day.
Tip Two: Practice Assertiveness Skills
It is not uncommon for family members to want loved ones to eat all the food they prepare. While this is well-intentioned, this could contribute to someone feeling as though they must finish everything on their plates. However, people may become full before eating every dish that is on the dinner table. It can be helpful to practice assertiveness skills by stating, “That dish looks amazing, and I am feeling a bit full. If you have any containers, I would love to take some home to try later!”
Tip Three: Give Yourself Permission to Eat the Foods you Love
Dietary restraint entails people telling themselves they are not permitted to eat certain foods. This can trick a person’s brain into thinking that they will never be able to eat something they love again. When this occurs, a person may get an overwhelming urge to eat as much as possible of this food item while it is still available to them during the holiday season. For instance, a person may love cookies, but try to avoid eating them at all costs. This can contribute to them binging on cookies that a loved one cooked for them during the holiday season. It may seem counterintuitive, but it can be helpful for someone to remind themselves that they are allowed to enjoy all kinds of food regardless of the season.
Tip Four: Remind Yourself of what Matters this Holiday Season
It can be helpful for people to focus on body neutrality; this entails focusing on what our bodies can do versus how they look. People can take advantage of this time of year by refocusing their
attention on what truly matters in their lives such as the traditions they participate in with the people they love.
Eating disorder therapy for anorexia, binge eating, and bulimia available at Juno Counseling and Wellness, serving Palm Beach Gardens, Jupiter, and Palm Beach County, Florida.
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