Re: Any advice for Post-Binge Day???

[Guest guest]

Hi Jill! First off, I prefer not to think of those "off" days as a binge. It just sounds so diet-ish, but I know what you mean. First of all, do you know what triggered it? Maybe it's what you needed at the time. Sometimes I eat mindlessly because I'm tired (that's a big one for me....didn't get enough rest or not enough quality rest) or angry or bored or whatever. You're right that you need some self care while your body calms down and sends you some messages about what it needs. I find that doing something relaxing and distracting helps. Is there a movie you've been wanting to see? A book you've been wanting to read? Do you like to look through home magazines or travel magazines and dream? Take a book or

magazine and take a nice walk around the park and find a shady bench to sit on. Breathe!!! You mentioned crafts. I love crafts! If you don't know what to do, just drive to the craft store and take a stroll around and see what floats your boat. With Fall coming, maybe you could pick up something to decorate your house for fall that would keep you busy for a few days. Take a walk around the farmer's market and see if anything looks good to make for dinner tonight or get some ideas for things you might want to make in the future. Maybe you could find a pick-your-own farm to keep your hands busy and get some fresh produce at the same time. I'm just waiting for apple season to do pick-your-own apples for fresh applesauce! Mmmm. If I'm overeating because I'm upset, sometimes it's helpful for me to do a clearing exercise....just a blank piece of paper where I write down all of the

"stuff" that's swirling around my head. They could be anything from things I need to do, something that's frustrating me, things I need to buy or fix, something I'd like to do in the future. My list might look something like:1. Need to return books to the library2. Get mulch3. I'm ticked off that Jordan chipped my favorite figurine and didn't tell me about it4. Need to find hooks for the coat rack5. Need to find a way to take another trip to London6. Want to check out the new farmer's market7. Find a place for the kids to pick pumpkins8. needs new sneakersSee....so pretty much I'm emptying my head. It helps sort out thoughts and take care of things. I eat a lot due to stress or frustration and this helps me either a) see that my feeling that everything is "so bad" is doom thinking and

invalid or helps me get a jump start on identifying and solving my problems.What you need is some time, some pleasant distractions and some healthy delicious food to get you on track. Oh...and a healthy dose of understanding for yourself. Good luck!Betsy

Tomorrow I have no work and no plans - so I am going to give myself some self care. I really want to get in a positive mindset - does anyone have any good websites, ideas, etc to go to get into a positive frame of mind? Or does anyone have any good ideas for crafs, projects, etc to get your inspiration back? ANYTHING to get my mind off my "food-hangover" and make tomorrow go by a little easier...

Thanks in advance, Jill

[Guest guest]

Hi Betsy,

Thanks so much for all of your great suggestions. The hard part today has been

dealing with the " bloated " and " fat " feeling of my stomach with all of the food

in it and trying not to keep beating myself up. So I really like the idea of

the " clearing " exercise. Your craft ideas are great as well. I think my

problem is for the last 15 or so years - FOOD has been my focus, so I need to

start finding some other interests!

Although - I am starting to really like cooking healthy food. Thanks again for

that reminder! I think I will look up some healthy recipes right now! You also

reminded me how important it is to have healthy food around for the next couple

days - so THANK YOU for these reminders!

Hugs, Jill

>

> Hi Jill! First off, I prefer not to think of those " off " days as a binge. It

> just sounds so diet-ish, but I know what you mean. First of all, do you know

> what triggered it? Maybe it's what you needed at the time. Sometimes I eat

> mindlessly because I'm tired (that's a big one for me....didn't get enough

rest

> or not enough quality rest) or angry or bored or whatever.

>

> You're right that you need some self care while your body calms down and sends

> you some messages about what it needs. I find that doing something relaxing

and

> distracting helps. Is there a movie you've been wanting to see? A book

you've

> been wanting to read? Do you like to look through home magazines or travel

> magazines and dream? Take a book or magazine and take a nice walk around the

> park and find a shady bench to sit on. Breathe!!! You mentioned crafts. I

love

> crafts! If you don't know what to do, just drive to the craft store and take

a

> stroll around and see what floats your boat. With Fall coming, maybe you

could

> pick up something to decorate your house for fall that would keep you busy for

a

> few days. Take a walk around the farmer's market and see if anything looks

good

> to make for dinner tonight or get some ideas for things you might want to make

> in the future. Maybe you could find a pick-your-own farm to keep your hands

> busy and get some fresh produce at the same time. I'm just waiting for apple

> season to do pick-your-own apples for fresh applesauce! Mmmm.

>

> If I'm overeating because I'm upset, sometimes it's helpful for me to do a

> clearing exercise....just a blank piece of paper where I write down all of the

> " stuff " that's swirling around my head. They could be anything from things I

> need to do, something that's frustrating me, things I need to buy or fix,

> something I'd like to do in the future. My list might look something like:

>

> 1. Need to return books to the library

> 2. Get mulch

> 3. I'm ticked off that Jordan chipped my favorite figurine and didn't tell me

> about it

> 4. Need to find hooks for the coat rack

> 5. Need to find a way to take another trip to London

> 6. Want to check out the new farmer's market

> 7. Find a place for the kids to pick pumpkins

> 8. needs new sneakers

>

> See....so pretty much I'm emptying my head. It helps sort out thoughts and

take

> care of things. I eat a lot due to stress or frustration and this helps me

> either a) see that my feeling that everything is " so bad " is doom thinking and

> invalid or helps me get a jump start on identifying and solving my

problems.

>

> What you need is some time, some pleasant distractions and some healthy

> delicious food to get you on track. Oh...and a healthy dose of understanding

> for yourself. Good luck!

>

> Betsy

>

>

>

>

>

> ________________________________

>

>

>

>

> Tomorrow I have no work and no plans - so I am going to give myself some self

> care. I really want to get in a positive mindset - does anyone have any good

> websites, ideas, etc to go to get into a positive frame of mind? Or does

anyone

> have any good ideas for crafs, projects, etc to get your inspiration back?

> ANYTHING to get my mind off my " food-hangover " and make tomorrow go by a

little

> easier...

>

> Thanks in advance, Jill

>

[Guest guest]

This week I am going to eat just enough to stay at the verge of being hungry. I want to sit with my hunger this week to see

what it feels like and see if I can process some of the feelings and reasons why I need to over eat. What are the stories and justifications that I am telling myself? How many diets did I think about going on this weekend after each time I ate too much, sometimes more then 1 in a day. Need to stop the insanity and control myself and my emotions and not everything else in my life

To: IntuitiveEating_Support Sent: Mon, September 6, 2010 11:16:12 AMSubject: Re: Any advice for Post-Binge Day???

Hi Jill! First off, I prefer not to think of those "off" days as a binge. It just sounds so diet-ish, but I know what you mean. First of all, do you know what triggered it? Maybe it's what you needed at the time. Sometimes I eat mindlessly because I'm tired (that's a big one for me....didn't get enough rest or not enough quality rest) or angry or bored or whatever.

You're right that you need some self care while your body calms down and sends you some messages about what it needs. I find that doing something relaxing and distracting helps. Is there a movie you've been wanting to see? A book you've been wanting to read? Do you like to look through home magazines or travel magazines and dream? Take a book or magazine and take a nice walk around the park and find a shady bench to sit on. Breathe!!! You mentioned crafts. I love crafts! If you don't know what to do, just drive to the craft store and take a stroll around and see what floats your boat. With Fall coming, maybe you could pick up something to decorate your house for fall that would keep you busy for a few days. Take a walk around the farmer's market and see if anything looks good to make for dinner tonight or get some ideas for things you might want to make in the future. Maybe you could

find a pick-your-own farm to keep your hands busy and get some fresh produce at the same time. I'm just waiting for apple season to do pick-your-own apples for fresh applesauce! Mmmm.

If I'm overeating because I'm upset, sometimes it's helpful for me to do a clearing exercise....just a blank piece of paper where I write down all of the "stuff" that's swirling around my head. They could be anything from things I need to do, something that's frustrating me, things I need to buy or fix, something I'd like to do in the future. My list might look something like:

1. Need to return books to the library

2. Get mulch

3. I'm ticked off that Jordan chipped my favorite figurine and didn't tell me about it

4. Need to find hooks for the coat rack

5. Need to find a way to take another trip to London

6. Want to check out the new farmer's market

7. Find a place for the kids to pick pumpkins

8. needs new sneakers

See....so pretty much I'm emptying my head. It helps sort out thoughts and take care of things. I eat a lot due to stress or frustration and this helps me either a) see that my feeling that everything is "so bad" is doom thinking and invalid or helps me get a jump start on identifying and solving my problems.

What you need is some time, some pleasant distractions and some healthy delicious food to get you on track. Oh...and a healthy dose of understanding for yourself. Good luck!

Betsy

Tomorrow I have no work and no plans - so I am going to give myself some self care. I really want to get in a positive mindset - does anyone have any good websites, ideas, etc to go to get into a positive frame of mind? Or does anyone have any good ideas for crafs, projects, etc to get your inspiration back? ANYTHING to get my mind off my "food-hangover" and make tomorrow go by a little easier...Thanks in advance, Jill

[Guest guest]

Hi Jill,One thing that has been helpful for me to snap back into more conscious eating the next day or next meal or even the next time I get hungry.... is to try to make sure I pay especially close attention to hunger signals, and to eat as soon as I am just a little bit hungry. It's hard to get excited to " binge " when you've been nibbling all day on snacks that nurture your body. I am so much more likely to get into trouble when I procrastinate about eating! Likewise, eating frequently sends the message to my emotional self that I am not " in trouble " and I didn't do anything wrong that I should feel guilty about... I'm just paying extra close attention to taking good care of myself today, in a positive and nurturing way. I also tend to feel like I don't " deserve " to eat after I binge, and will wait to long to eat, which risks repeating the cycle... one more way this tactic has worked well for me.

I also think Betsy's suggestions are great! i also like playing music -- keeps the hands and brain and sometimes even the mouth (if i am singing) busy. i just started learning the banjo! i thought i would have to wait until i retire (in 30 years or so) to have enough time to learn but then i decided to give up the small amount of TV i watched for this instead. it really energizes me.!

Best,Abby

 

Hi Betsy,

Thanks so much for all of your great suggestions. The hard part today has been dealing with the " bloated " and " fat " feeling of my stomach with all of the food in it and trying not to keep beating myself up. So I really like the idea of the " clearing " exercise. Your craft ideas are great as well. I think my problem is for the last 15 or so years - FOOD has been my focus, so I need to start finding some other interests!

Although - I am starting to really like cooking healthy food. Thanks again for that reminder! I think I will look up some healthy recipes right now! You also reminded me how important it is to have healthy food around for the next couple days - so THANK YOU for these reminders!

Hugs, Jill

>

> Hi Jill! First off, I prefer not to think of those " off " days as a binge. It

> just sounds so diet-ish, but I know what you mean. First of all, do you know

> what triggered it? Maybe it's what you needed at the time. Sometimes I eat

> mindlessly because I'm tired (that's a big one for me....didn't get enough rest

> or not enough quality rest) or angry or bored or whatever.

>

> You're right that you need some self care while your body calms down and sends

> you some messages about what it needs. I find that doing something relaxing and

> distracting helps. Is there a movie you've been wanting to see? A book you've

> been wanting to read? Do you like to look through home magazines or travel

> magazines and dream? Take a book or magazine and take a nice walk around the

> park and find a shady bench to sit on. Breathe!!! You mentioned crafts. I love

> crafts! If you don't know what to do, just drive to the craft store and take a

> stroll around and see what floats your boat. With Fall coming, maybe you could

> pick up something to decorate your house for fall that would keep you busy for a

> few days. Take a walk around the farmer's market and see if anything looks good

> to make for dinner tonight or get some ideas for things you might want to make

> in the future. Maybe you could find a pick-your-own farm to keep your hands

> busy and get some fresh produce at the same time. I'm just waiting for apple

> season to do pick-your-own apples for fresh applesauce! Mmmm.

>

> If I'm overeating because I'm upset, sometimes it's helpful for me to do a

> clearing exercise....just a blank piece of paper where I write down all of the

> " stuff " that's swirling around my head. They could be anything from things I

> need to do, something that's frustrating me, things I need to buy or fix,

> something I'd like to do in the future. My list might look something like:

>

> 1. Need to return books to the library

> 2. Get mulch

> 3. I'm ticked off that Jordan chipped my favorite figurine and didn't tell me

> about it

> 4. Need to find hooks for the coat rack

> 5. Need to find a way to take another trip to London

> 6. Want to check out the new farmer's market

> 7. Find a place for the kids to pick pumpkins

> 8. needs new sneakers

>

> See....so pretty much I'm emptying my head. It helps sort out thoughts and take

> care of things. I eat a lot due to stress or frustration and this helps me

> either a) see that my feeling that everything is " so bad " is doom thinking and

> invalid or helps me get a jump start on identifying and solving my problems.

>

> What you need is some time, some pleasant distractions and some healthy

> delicious food to get you on track. Oh...and a healthy dose of understanding

> for yourself. Good luck!

>

> Betsy

>

>

>

>

>

> ________________________________

>

>

>

>

> Tomorrow I have no work and no plans - so I am going to give myself some self

> care. I really want to get in a positive mindset - does anyone have any good

> websites, ideas, etc to go to get into a positive frame of mind? Or does anyone

> have any good ideas for crafs, projects, etc to get your inspiration back?

> ANYTHING to get my mind off my " food-hangover " and make tomorrow go by a little

> easier...

>

> Thanks in advance, Jill

>

[Guest guest]

Abby,

Thanks so much for your advice to " nibble " . I TOTALLY get your comment about

the excitement factor. I should have done that today - because one binge day

turned into another. I am going to take your advice & prepare some nurturing

snacks for tomorrow!

Also liked your comment about " giving up a small amount of TV " for learning the

banjo. There are so many things I want to do but feel like I never have the

time to do them all - and it becomes overwhelming! But you gave me an idea to

maybe set aside 15 minutes a night away from the TV just to do ONE of them.

Thanks so much for the ideas Abby! Hugs, Jill

> > >

> > > Hi Jill! First off, I prefer not to think of those " off " days as a binge.

> > It

> > > just sounds so diet-ish, but I know what you mean. First of all, do you

> > know

> > > what triggered it? Maybe it's what you needed at the time. Sometimes I

> > eat

> > > mindlessly because I'm tired (that's a big one for me....didn't get

> > enough rest

> > > or not enough quality rest) or angry or bored or whatever.

> > >

> > > You're right that you need some self care while your body calms down and

> > sends

> > > you some messages about what it needs. I find that doing something

> > relaxing and

> > > distracting helps. Is there a movie you've been wanting to see? A book

> > you've

> > > been wanting to read? Do you like to look through home magazines or

> > travel

> > > magazines and dream? Take a book or magazine and take a nice walk around

> > the

> > > park and find a shady bench to sit on. Breathe!!! You mentioned crafts. I

> > love

> > > crafts! If you don't know what to do, just drive to the craft store and

> > take a

> > > stroll around and see what floats your boat. With Fall coming, maybe you

> > could

> > > pick up something to decorate your house for fall that would keep you

> > busy for a

> > > few days. Take a walk around the farmer's market and see if anything

> > looks good

> > > to make for dinner tonight or get some ideas for things you might want to

> > make

> > > in the future. Maybe you could find a pick-your-own farm to keep your

> > hands

> > > busy and get some fresh produce at the same time. I'm just waiting for

> > apple

> > > season to do pick-your-own apples for fresh applesauce! Mmmm.

> > >

> > > If I'm overeating because I'm upset, sometimes it's helpful for me to do

> > a

> > > clearing exercise....just a blank piece of paper where I write down all

> > of the

> > > " stuff " that's swirling around my head. They could be anything from

> > things I

> > > need to do, something that's frustrating me, things I need to buy or fix,

> >

> > > something I'd like to do in the future. My list might look something

> > like:

> > >

> > > 1. Need to return books to the library

> > > 2. Get mulch

> > > 3. I'm ticked off that Jordan chipped my favorite figurine and didn't

> > tell me

> > > about it

> > > 4. Need to find hooks for the coat rack

> > > 5. Need to find a way to take another trip to London

> > > 6. Want to check out the new farmer's market

> > > 7. Find a place for the kids to pick pumpkins

> > > 8. needs new sneakers

> > >

> > > See....so pretty much I'm emptying my head. It helps sort out thoughts

> > and take

> > > care of things. I eat a lot due to stress or frustration and this helps

> > me

> > > either a) see that my feeling that everything is " so bad " is doom

> > thinking and

> > > invalid or helps me get a jump start on identifying and solving my

> > problems.

> > >

> > > What you need is some time, some pleasant distractions and some healthy

> > > delicious food to get you on track. Oh...and a healthy dose of

> > understanding

> > > for yourself. Good luck!

> > >

> > > Betsy

> > >

> > >

> > >

> > >

> > >

> > > ________________________________

> > > From: Jill <fitnessmadefun4u@>

> >

> > >

> > >

> > >

> > > Tomorrow I have no work and no plans - so I am going to give myself some

> > self

> > > care. I really want to get in a positive mindset - does anyone have any

> > good

> > > websites, ideas, etc to go to get into a positive frame of mind? Or does

> > anyone

> > > have any good ideas for crafs, projects, etc to get your inspiration

> > back?

> > > ANYTHING to get my mind off my " food-hangover " and make tomorrow go by a

> > little

> > > easier...

> > >

> > > Thanks in advance, Jill

> > >

> >

> >

> >

>

[Guest guest]

It's funny you say this at this particular moment, Dianna, because hunger is

what I am also trying to focus on this week. Someone said here just a few days

ago, " it's okay to be hungry. " . That really struck a chord with me. Lately I've

been saying that to myself whenever I start to get hungry, and tell myself that

I'll have some food in a few minutes, and it really has helped to take the

anxiety off.

Thea

>

> This week I am  going to eat just enough to stay at the verge of being

hungry. 

> I want to sit with my hunger this week to see

> what it feels like and see if I can process some of the feelings and reasons

why

> I need to over eat.  What are the stories and justifications that I am

telling

> myself?  How many diets did I think about going on this weekend after each

time

> I ate too much, sometimes more then 1 in a day.  Need to stop the insanity

and

> control myself and my emotions and not everything else in my life

[Guest guest]

Justbe kind to yourself and forgive yourself.

Geneen Roth has an audio clip on what to do in the middle of a binge and after a

binge.

I am going through the same

A

>

> Hi there,

>

> Can anyone offer their " strategies " or " ideas " for getting through the FIRST

DAY post-binge? I went on an all out binge this weekend after being so good on

IE - and now it's like the sugar and food has taken over my mind. Today all I

could think of is " what can I get my hands on next? "

>

> Tomorrow I have no work and no plans - so I am going to give myself some self

care. I really want to get in a positive mindset - does anyone have any good

websites, ideas, etc to go to get into a positive frame of mind? Or does anyone

have any good ideas for crafs, projects, etc to get your inspiration back?

ANYTHING to get my mind off my " food-hangover " and make tomorrow go by a little

easier...

>

> Thanks in advance, Jill

>

[Guest guest]

Jill-Abby's comment about tv time, and your response, went ding! That's how I got started exercising again. I felt like there was never enough time. Then one day, I decided to do something productive (laundry, exercise) before I took my nap. 5 weeks later, I nap maybe twice a week, walk an average of 3 miles a day, get my daily shower without excuses, and wow! It's truly amazing to me, how we tell ourselves we don't have the time to take care of or be loving to us, and then we find how little time it can really take. Hope you are having a good week.Dawn RTo: IntuitiveEating_Support Sent: Tue, September 7, 2010 6:12:45 PMSubject: Re: Any advice for Post-Binge Day???

Abby,

Thanks so much for your advice to "nibble". I TOTALLY get your comment about the excitement factor. I should have done that today - because one binge day turned into another. I am going to take your advice & prepare some nurturing snacks for tomorrow!

Also liked your comment about "giving up a small amount of TV" for learning the banjo. There are so many things I want to do but feel like I never have the time to do them all - and it becomes overwhelming! But you gave me an idea to maybe set aside 15 minutes a night away from the TV just to do ONE of them.

Thanks so much for the ideas Abby! Hugs, Jill

> > >

> > > Hi Jill! First off, I prefer not to think of those "off" days as a binge.

> > It

> > > just sounds so diet-ish, but I know what you mean. First of all, do you

> > know

> > > what triggered it? Maybe it's what you needed at the time. Sometimes I

> > eat

> > > mindlessly because I'm tired (that's a big one for me....didn't get

> > enough rest

> > > or not enough quality rest) or angry or bored or whatever.

> > >

> > > You're right that you need some self care while your body calms down and

> > sends

> > > you some messages about what it needs. I find that doing something

> > relaxing and

> > > distracting helps. Is there a movie you've been wanting to see? A book

> > you've

> > > been wanting to read? Do you like to look through home magazines or

> > travel

> > > magazines and dream? Take a book or magazine and take a nice walk around

> > the

> > > park and find a shady bench to sit on. Breathe!!! You mentioned crafts. I

> > love

> > > crafts! If you don't know what to do, just drive to the craft store and

> > take a

> > > stroll around and see what floats your boat. With Fall coming, maybe you

> > could

> > > pick up something to decorate your house for fall that would keep you

> > busy for a

> > > few days. Take a walk around the farmer's market and see if anything

> > looks good

> > > to make for dinner tonight or get some ideas for things you might want to

> > make

> > > in the future. Maybe you could find a pick-your-own farm to keep your

> > hands

> > > busy and get some fresh produce at the same time. I'm just waiting for

> > apple

> > > season to do pick-your-own apples for fresh applesauce! Mmmm.

> > >

> > > If I'm overeating because I'm upset, sometimes it's helpful for me to do

> > a

> > > clearing exercise....just a blank piece of paper where I write down all

> > of the

> > > "stuff" that's swirling around my head. They could be anything from

> > things I

> > > need to do, something that's frustrating me, things I need to buy or fix,

> >

> > > something I'd like to do in the future. My list might look something

> > like:

> > >

> > > 1. Need to return books to the library

> > > 2. Get mulch

> > > 3. I'm ticked off that Jordan chipped my favorite figurine and didn't

> > tell me

> > > about it

> > > 4. Need to find hooks for the coat rack

> > > 5. Need to find a way to take another trip to London

> > > 6. Want to check out the new farmer's market

> > > 7. Find a place for the kids to pick pumpkins

> > > 8. needs new sneakers

> > >

> > > See....so pretty much I'm emptying my head. It helps sort out thoughts

> > and take

> > > care of things. I eat a lot due to stress or frustration and this helps

> > me

> > > either a) see that my feeling that everything is "so bad" is doom

> > thinking and

> > > invalid or helps me get a jump start on identifying and solving my

> > problems.

> > >

> > > What you need is some time, some pleasant distractions and some healthy

> > > delicious food to get you on track. Oh...and a healthy dose of

> > understanding

> > > for yourself. Good luck!

> > >

> > > Betsy

> > >

> > >

> > >

> > >

> > >

> > > ________________________________

> > > From: Jill <fitnessmadefun4u@>

> >

> > >

> > >

> > >

> > > Tomorrow I have no work and no plans - so I am going to give myself some

> > self

> > > care. I really want to get in a positive mindset - does anyone have any

> > good

> > > websites, ideas, etc to go to get into a positive frame of mind? Or does

> > anyone

> > > have any good ideas for crafs, projects, etc to get your inspiration

> > back?

> > > ANYTHING to get my mind off my "food-hangover" and make tomorrow go by a

> > little

> > > easier...

> > >

> > > Thanks in advance, Jill

> > >

> >

> >

> >

>