Night Time Bingeing

7 Steps to Stop Binge Eating at Night

By Coach Jen

http://www.bulimiahelp.org

 

 

 

A great post by Coach Jen, from Bulimia Help.org, E-mail courtesy Richard Kerr. Some fabulous tips on stopping night time eating.

 

For some people, it happens every evening like clockwork. For others it is an unpredictable occurrence that strikes when they aren’t expecting. It can keep you awake all night and make you feel groggy and depressed the next day. This phenomenon is known as Night Time Binge Eating.  

A recent study by Harvard University reports that 2.8% or one out of every 35 adults in the US binge eats at night with similar numbers in the UK. As a recovery coach, I’ve seen first hand that night time has proven to be the most triggering time for nearly every person with bulimia.

So the important questions are:

Why are so many people binge eating at night? And how can they stop?

The answer to the ‘why’ question varies by each individual. This is why differentiating between a body binge and a mind binge is so important.

What is a body binge?

Basically, this occurs when the body is at a calorie deficit. Whether it is due to fasting, a restrictive diet or over exercise, the body isn’t getting enough food to match the energy expended.

Numerous peer-reviewed publications have shown that food restriction not only causes increased amounts of stress hormones, but is actually directly related to weight gain!

Sure, the participants in these studies may have lost pounds initially, but in the long-run they consistently gained up to 20% more than they had lost. This can be described as ‘yo-yo dieting’ where an individual’s weight fluctuates between periods of dieting and overeating. This can also be attributed to binge eating as a result of a calorie deficit. 

What is a mind binge?

If a person experiences body binges, it can become a habit or part of a daily routine. Eventually, this leads to emotions and stress being handled with food, also known as 'mind binges'.

Once a person has become accustomed to managing difficult situations or unpleasant feelings by eating, the habit of binge eating becomes even more difficult to break.

Another aspect that exacerbates this problem is the labeling of food as ‘good’ or ‘bad’.  Once a food is labeled as bad or off-limits, the appeal and temptation to eat it increases exponentially. This increases the likelihood of using the food to rebel or take out anger and frustration.

So, how does a person stop binging at night?

The phenomenon of night eating is due to several factors and varies for each individual. Most people who overeat in the evenings do so because of calorie restriction during the day.

Their bodies simply didn’t get enough food; therefore a binge urge occurs in order to meet the nutritional needs. Others binge due to high-stress or negative emotions that are not being dealt with in a healthy manner.

Still others experience different reasons such as habit, loneliness, boredom, the presence of triggering foods that are labeled ‘off-limits’ and several other factors.

Whatever the cause, the following tips can help you overcome night binging forever, allowing more time for fun activities and relaxation in the evenings.

1. Recognize your trigger patterns.

Sometimes a binge urge seems to come out of nowhere. Other times, it seems very methodical and even part of a daily routine. Being able to recognize the signs of an approaching binge urge gives you enough time to decide how you will handle it.

The best way to recognize trigger patterns is to keep a recovery journal. This is a very effective way to track your emotions, stressful events and other factors that lead up to a binge. You may discover that you struggle on a certain day of the week or a specific time each night. High stress situations or boredom could be your trigger. It could happen every time you skip a meal or if you exercise excessively. Once you record your habits for a few weeks and you can recognize trigger patterns, you can become more empowered to handle the urges before they become overwhelming.

2. Change your routine.

Most of us have heard that the definition of insanity is doing the same thing over and over expecting different results. Binge eating certainly feels like insanity at times, promising over and over to never do it again, then falling back into it the next night. So don’t practice insanity! Change your routine in order to develop new habits.

Socrates said, “The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” Don’t be afraid to build a new routine around the evening and dinner time.

Here are some ways to adjust your evening:

• Leave the TV off. The food commercials and unrealistic images of models and thin actors/actresses are not helpful for recovery. Plus, TV and snacking tend to coincide.


• Call or text someone. Even if the person has no idea you are doing it to recover, they will be happy to hear from you. Perhaps you have an older relative who would be available to talk. You could make a certain weeknight your ‘call grandma/dad/great aunt’ time. You can also find a texting buddy on the Bulimia Help community site.


• Plan ahead. Know what you will have for your dinner and snack. If you show up to the pantry hungry without a plan, you may end up with a relapse before you realize what happened.


• Limit or avoid alcohol. Some people can have one drink and manage not to binge. For many, however, alcohol leads directly to eating out of control. The change in blood sugar and lowered inhibitions can set you up for disaster. It’s usually best to avoid alcohol during recovery.

3. Plan your breakfast ahead of time.

A balanced breakfast can not only start your day well-fueled, it can prevent binge eating at night. Once you are in the habit of eating breakfast each day, your body no longer feels the need to eat all of its calories in the evening.

A balanced breakfast should consist of carbohydrates, protein and fat. It should also be large enough and contain enough calories to keep you energized throughout the entire morning.

A small snack before lunch is also very helpful to keep your hunger levels low throughout the day. The idea is to stabilize blood sugar and keep your energy levels up.

A good sized, balanced breakfast can help do just that. It is also less alluring to overeat at night when you have plans to eat in the morning. When you habitually skip breakfast, your body knows that night time is the greatest opportunity to get the nutrition you need.

Once you begin your day with a proper meal, night eating becomes less important for obtaining enough food for energy. 

4. Have someone to talk to.

Loneliness can cause people to reach for food as comfort. Having someone to talk with about your eating disorder is very important. Try to find someone you can trust and who is familiar with bulimia. Hiding your secret will only lead to shame, guilt and additional frustration.

5. Be kind to yourself.

The most common reactions to a slip-up include negative emotions such as disappointment, regret, guilt, shame and self-loathing. These feelings only perpetuate the cycle of an unhealthy relationship with food.

The most productive reaction to a relapse is often the most difficult: remain calm and analyze what happened. By looking at things more neutrally instead of with anger or frustration, you can pinpoint your triggers and plan for the future. If you are consumed with negativity, this will be nearly impossible. Try to be understanding and patient with yourself.

Recovery takes time, and relapse is often part of recovery. View it as a learning experience instead of a failure and you will come out with valuable new knowledge to use next time.

6. Manage stress in a healthy way.

Many people report binge urges as occurring after stressful events at work, an argument with a loved one or an uncontrollable situation. Stressful events will always be part of life. The object is not to eliminate stress from your life, as that would be impossible. Instead, the goal is to create new, healthy ways to manage stress that you can use on a daily basis. 

By using food for stress management, you are only masking the problem. Eating your emotions does not help you deal with them, it only postpones the time in which you will deal with them.

As stressful events occur, try and manage them quickly so that they don’t linger around and create a ‘snowball’ effect where they pile up and become overwhelming. 

Here are some simple stress management tips:

• Practice relaxation throughout the day. Emotions and stress tend to present themselves at night because they haven’t been handled throughout the day. You aren’t too busy to stop and take a few deep breaths or go for a quick walk. An afternoon cup of tea or a minute in the car listening to music before you head home can work wonders.


• Simplify. Are you multitasking too much? Spending too much time on social media sites? Making unnecessary appointments or meetings? Take time to weed out the extra tasks and you’ll have more time to focus on what is really important.


• Do something you love each day. Too many people get trapped into a boring routine they don’t particularly enjoy. Whether you are reading a fascinating book, learning a new form of art or playing a game with your family, do something that really makes you happy.


• Smile more. Studies have shown that people who smiled on command felt happier than those who frowned when done so on command in the same environment. This has nothing to do with their situations; it was simply the act of smiling that made them feel better. Try it yourself. Smile at a stranger or at yourself in the mirror. 

7. Make sure you are not over-exercising. 

Working out too much only increases risk of injury and causes extreme hunger if you aren’t eating enough to replace the energy you expend. Also, be sure and get enough sleep. Night eating is often associated with exhaustion due to lack of sleep from time spent binging. Try and set a bedtime for yourself.

Overall, be patient. It can take some time for night binge urges to cease. , the relapses I experienced were at night and extremely difficult to control. Once night binge eating is no longer a problem, you will find hours of free time to do the things you enjoy in the evening. You will probably get more sleep too, making you feel better throughout the day. Nobody deserves to suffer each night with their eating disorder. The sooner you commit to recovery, the more quickly you can move on with your life.  If you struggle, just keep trying. The only failure is in giving up.

Article Retrieved from: http://www.bulimiahelp.org/articles/7-steps-stop-binge-eating-night?utm_source=BulimiaHelp.org+Subscribers&utm_campaign=43a734bafe-10+Ways+to+Stop+Purging+After+Meals&utm_medium=email&utm_term=0_065d6654bd-43a734bafe-221422601

Managing your Eating Disorder Triggers this Ramadan

Eating Disorder Coping Strategies for Ramadan

I have received so many E-mails on Ramadan Eating and the heightened stress it brings to those suffering from Eating Disorders. According to many there is an increase in eating-disordered thoughts and behaviors and lapses in recovery during this period. This is primarily due to how one has approached Ramadan, and what one’s intentions are regarding the auspicious month of Ramadan. If you’ve approached Ramadan as a month to lose weight and more weight, then you‘ve subconsciously prepared your mind for a journey into a world of weight loss and frustration.

I also received a positive comment from our beautiful blogger Ameena Din on how Ramadan and fasting helped her cousin to forever recover from her eating disorder. Thank you Ameena for sharing this with us. This reaffirms my belief in defeating the demon of Eating Disorder through faith and conviction.

It is important to remember that the people struggling with eating disorders are ought to experience higher levels of anxiety during Ramadan, as they will be trying to eradicate some of the unhealthy and some-times even life threatening behaviours from their lives, including starvation, bingeing, purging or over-exercising .  Add this penchant toward one’s desire to be a perfectionistic, overachieving and people-pleasing can further compel those in recovery to revert back to old behaviours in an attempt to manage their anxious feelings.

Inshallah the following strategies can help individuals protect their recovery during the month of Ramadan:

Create your Ramadan schedule carefully

Did you know that in Prophet Muhammad’s (pbuh) time his companions used to start preparing for Ramadan six months in advance? I remember my first Ramadan in recovery was very hard on me and my family. I could not deal with the abundance of food at Iftar table. It lead to so many tears and more tears and in return it invariably has an effect on overall atmosphere.   My Father said to me, ‘Maha after 15 hours of fast, all we want to do is eat in peace,  we don’t have a patience to engage in word of attrition over how much oil was used in our food.’ According to him the underlying purpose of Ramadan is to exercise patience.  I agree with him, Ramadan is not merely about abstaining from food and drink, it’s also about controlling your tongue, controlling your rebuke, suppressing your anger and showing love and kindness to your loved ones.

Tips: There is such a cute short book available on Amazon, Ameena’s Ramadan Diary. It’s excellent and really helps you in planning your 30 days of Ramadan. Fill your Ramadan with good activities in order to keep the demon of eating disorder away.



Does this work?  My second Ramadan in recovery was planned very well.  My Mother brought me a 30 Day Ramadan Planner from Pakistan with all the instructions on what to pray and how to pray and how to keep yourself occupied during Ramadan. That really helped, as it kept the horrible demon of Eating Disorder away and kept me busy with performing right actions for Ramadan.

 Get your very own 42 page guide to a super-successful and productive Ramadan!

Includes 30 day calendar style guide, duas, check-lists and the beautiful names of Allah SWT.
Simply click here: http://bit.ly/14J0YCF

 

You will make mistakes in Ramadan: Love yourself

Love of self means you deserve to treat yourself in the best humanly possible way.

 

You will make Mistakes in Ramadan.  In recovery, we want to be perfect in all our endeavours, we want to please and  there is no room for mistakes. Our perfectionistic minds can make it difficult for us to accept when things go wrong. Work on being flexible in your thoughts. Learn to be flexible when setting guidelines for yourself and expectations of yourself and others. We will lose our temper, may indulge in backbiting and may cause intentional or unintentional hurt to our loved ones. Love yourself , forgive yourself and turn towards your Lord, Allah. This was my biggest problem. Even If I made a small mistake, I would relapse and revert back to my old Eating Disorder Behaviours. For me perfection is the key to success. I learnt from a very wise man at mosque, that Ramadan is a time to learn, not to exert extra pressure on yourself to be perfect. If you binge, purge, over eat, under eat then forgive yourself, be kind to yourself and don’t let this behaviour have an impact on rest of your Ramadan.  This is a month full of blessings; don’t let your Eating Disorder take this way from you. One perceived misstep does not make or break your recovery progress. Be proud of yourself for making an effort, however big or small and whatever the outcome.

Change the focus from weight to loved ones

Worry more about the size of your heart than the size of your waist! It is Ramadan, a great time to reflect, enjoy relationships with loved ones, and most importantly, a time to feel gratitude for blessings received and to give back through loving service to others. Focus on people around you and try to understand them.  "(O Prophet) tell (people) I don't ask you any wage (in return for my prophethood) except to love my near kin. And if anyone earns any good We shall give Him an increase of good (in return for it)" (Quran 42:23). This is the time to let go of all the ill feelings and create new positive feelings towards your friends and family. How wonderful to build the relationship on mutual love and respect!

Food  Food and Food

 

Hunger means you eat when physically hungry instead of emotionally hungry.

 You don't have to attend every Iftar party, meal to get in the spirit of Ramadan. Prioritize your health and well-being over external obligations and be realistic about what you can manage.

A person with an eating disorder can't  avoid eating and food - and therefore meal times is often the most difficult time of the day  invoking overwhelming feelings of panic, anxiety, fear, and even revulsion.  Allow yourself to enjoy the blessings of Ramadan rather than rigidly focusing on food and calories. Don’t forget food is also a blessed part of Ramadan. Maybe consider choosing one member of your family to be your support with food, to either help fix a plate for you or to give you sound feedback afterwards. It’s difficult but this really really helps. I used to ask my mother to make my plate. Strive to be flexible in what you can eat during the Ramadan and respect the efforts of those who have put long hours in preparing those meals for you and your family.

Meditation/Seclusion

Write down your vision of where you would like your mind and heart to be during this month. Take time, several times per day, to find a quiet place to get in tune with your vision, to remember, to nurture, and to center yourself in the thoughts, feelings, and actions that match your vision for yourself.

Lean on your supportive network

Surround yourself with positive people. Ramadan is a time, when people will do their level best to perform as much good deeds as they can, make use of that. Don’t hold back from discussing your feelings, victories and challenges with your supportive network as they arise and before issues become significant enough to threaten recovery.

With appropriate support and a strong network of friends, family and treatment professionals, a healthy, happy Ramadan is within reach for everyone.

Avoid Stress

 Avoid overstressing  yourself. A lower sense of stress can decrease the perceived need to turn to eating-disordered behaviors or other unhelpful coping strategies. Cut down on unnecessary events and obligations and leave time for relaxation, prayer, meditation, contemplation, reflection and spiritual renewal. This will Inshallah help you experience and enjoy a sense of gratitude and peace.

No Weird Comments this Ramadan

We all have well meaning family members who will pass comments on our eating regime: "Shouldn't you eat a bit more?" or “You need to lose/gain weight” are not helpful comments and can ruin progress someone with an eating disorder is making.  Very kindly brief those relatives beforehand that such comments are unhelpful and Ramadan is all about kindness and acceptance.

 

For Friends and Family- Get Extra Blessings this Ramadan and Lend an ear:

Helping the one who is sick and serving him is an act of charity. When dealing with an eating disorder, having someone to call or talk to can be comforting and helpful. Please show kindness and help those who have an eating disorder by listening to them, encouraging them, offering reassurance and  showering them with love and  more love. Indeed all reward is with your Lord.

Eating Disorders and Blessings of Ramadan

When Ramadan comes the doors of paradise are opened, the doors of the fire are shut, the shaytans are restrained, and a caller calls: ‘O seeker of good, come forward! Oh seeker of evil, backoff!

Wishing all my beautiful people a Blessed Ramadan, full of love and healing.

Ramadan is the ninth month in the Islamic calendar. It is a period of prayer, fasting, charity-giving and self-accountability for Muslims across the world. The first verses of the Qu'ran were revealed to the Prophet Muhammad during the last third of Ramadan, making this a especially holy period.

During Ramadan Muslims have one meal known as the suhoor just before sunrise and an evening meal iftar after sunset. Ramadan can offer a number of health benefits, especially when people monitor their dietary intake and ensure the maintenance of any medication regimens they are on. The month of Ramadan generally benefits our society and not just the individual by making the individual more humane, more considerate and generally a more responsible member of society. It does this, in part, by setting a standard for behaviour not only in this month but during the rest of the year and, indeed, every year of a Muslim's life.

 

Debate on Ramadan and Eating Disorders

There is an intense debate surrounding Ramadan and eating disorders in our society. The first time I encountered this debate was when I was attending an outpatient unit for my eating disorder in England. I remember how polite the treatment team tried to be regarding Ramadan, but they were also horrified at a mere thought of me going 30 days with limited anorexic intake of food and drinks. When I was refereed to Day unit, my colleagues were also bit perplexed and intrigued by this period of fasting. Some of them found it fascinating and were astounded by the will power of Muslims to fast for such a long period of time. However, many viewed the month as an incentive to lose weight. It was uncomfortable, and at times I felt Ramadan was being scrutinized and criticised under the fraternity of Eating Disorder society. Special issues that have risen this Ramadan are whether individuals with eating disorder should par take in this holy month or not.

At present Questions surrounding Ramadan are:

• Doesn’t Ramadan make your eating disorder worse?


• Isn’t Ramadan an excuse for people with anorexia and bulimia to go on aesthetic diets?  


• Some comments that I’ve received on Ramadan:


• Ramadan is a blessing for anorexics, now they can lose more weight.


• Ramadan must be hard for bulimics, imagine restricting all day and then binging and purging remainder of the evening.


• Another comment I often receive is that Ramadan promotes eating disorder and should not be practiced at all.  

However, when it comes to overeaters, binge eaters, Ramadan is indeed seen as a blessing in disguise, and these people are often encouraged by Medical staff to observe this month for its numerous holistic and health benefits.

Ramadan Fasting and Eating Disorder Fasting

Muslims practise fasting periodically for spiritual cleansing and for fulfilling one of the requirements of Islam. When fasting no longer becomes a requirement to fulfil religious obligation and begins to border an eating disorder, then there is a serious issue.

With eating disorder, such as bulimia/anorexia nervosa, the danger is with the obsession of fasting or compulsive fasting  for the sake of losing or maintaining weight, which is unhealthy, just as someone may be obsessed by exercise which can take over their lives.

Ramadan fasting is very different from an eating disorder fasting. In eating disorder food is viewed in negative light, a weapon to deal with certain emotions. In Ramadan a person abstains from food not because the object offered up is bad, but because it is good. He offers it up for something greater that is for Almighty Allah. The experience of fasting is intended to teach Muslims self-discipline and self-restraint, and understand about plight of the less privileged (e.g., the hungry, thirsty and the poor). Fasting also involves restraining anger, doing good deeds, exercising personal discipline, and preparing oneself to serve as a good Muslim and a good person. In Islam there is a caution against excessive fasting. Not all Muslims who fast for 30 days have an eating disorder. A normal Muslim will approach Ramadan as a month of redemption, blessings and charity. An individual with eating disorder will already have fasted for a period of time during Ramadan, before Ramadan and after Ramadan. For them fasting becomes a habit to maintain or lose weight.

Anorexia Nervosa and Fasting

With Anorexia Nervosa fasting is dangerous as an individual has far less food reserves than a normal person.  Therefore a need for supervision by a medical professional will be imperative in order to fast safely. We should not forget that Fasting during Ramadan is prescribed only for healthy, adult Muslim and the weak, the sick, children, travellers and menstruating women are among those exempt.  Indeed, a lot depends on the reasons for fasting, whether one is fasting purely for the sake of Allah or to satisfy the demon of Eating Disorder. In addition, there are sufferers who employ spiritual fasting as a guise for their condition of anorexia nervosa.

Point to Consider

Fasting is a personal abstinence, and such is a hidden action that no one but God can see.

Fasting is not just about abstaining from food and drink. There are three grades of fasting: ordinary, special and extra-special.

Ordinary fasting means, abstaining from food, drink and sex.

Special fasting means keeping one’s ears, eyes, tongue, hands and feet—and all other organs free from sin.

Extra special fasting means fasting of the heart from unworthy concerns and worldly thoughts, in total disregard of everything but God, Great and Glorious is He. This type of fast was observed by Prophets and greater scholars of Islam.

Blessings of Ramadan in Eating Disorder Recovery

Ramadan is a blessing, where a sufferer can influence their brain with positive thoughts and virtuous actions. This is an opportunity for one to turn towards praying and recitation of Quran when eating disorder urges strike them.

“So when you have decided, then place your trust in Allah; surely Allah loves those who trust. Qur’an (3:159).

The capacity of the brain to change doesn’t diminish with age; a person can change their eating habits at any stage of the life.  The only cure for eating disorder- to change your brain using your mind to reverse your old thought patterns and replacing them with new thoughts and behaviours.In Ramadan turn your heart towards Allah and Pray. The Prophet (peace and blessings be upon him) is reported to have said the following:

It is highly recommended for you to observe Qiyam al-Layl (Night Prayer), for it was the practice of your righteous predecessors. Qiyam al-Layl brings you closer to your Lord, atones for your sins, drives disease from your body, and stops transgression. (Al-Bukhari and Muslim)

• Meditate


• Recite Quran


• Do Dhikr


• Show Kindness to your loved ones


• Excersice Forgiveness


• Be Charitable


• A time to right the wrongs


• Feed the hungry and poor


• Share your Iftar with non-Muslims


• Most importantly be kind to yourself, Change your thoughts. Your special and not a product of your ED.

Balance Eating in Ramadan

Islamic principle is therefore neither too little nor too much should be eaten. Moderation is the key to health. When it comes to nutrition and eating, whether lack of it, or too much of it, our daily lifestyle is greatly influenced.

Here are few tips by the United Kingdom’s Department of Health on healthy fasting during Ramadan:

 

The risk of dehydration and dizziness during fasting makes fluid intake vital after breaking the fast. Start by drinking plenty of water, which helps rehydration and reduces the chances of overindulgence.

 

Skipping the suhoor meal before the morning Fajr prayer is the worst thing a person can do,  "Having some cereal, or a fruit and yogurt, or food with a low glycaemic index which slowly releases energy and keeps hunger pangs at bay for longer is imperative." 

Dr Razeen Mahroof, an anaesthetist from Oxford, says feasting during the non-fasting hours can be unhealthy. “The underlying message behind Ramadan is self-discipline and self-control," he says. "This shouldn’t fall apart at the end of the day".

To remain healthy during Ramadan, one should consume food from the major food groups. Dr Mahroof says your food intake should be simple and not differ too much from your normal diet. It should contain foods from all the major food groups:

1- fruit and vegetables      2- bread, cereals and potatoes   3- meat, fish, or alternatives

4- milk and dairy foods     5- foods containing fat and sugar



 Eliminating certain food groups from our diet will be detrimental to our health in long term.  In holy Quran certain verses mention food which are based on 5 basic food groups, that will help our life cycle and functioning of our mind and soul.

"He it is who produceth gardens with trellises and without, and dates, and tilth with produce of all kinds and olives and pomegranetes, similar and different, eat of their fruit in season." (Qur’an 16:141).

Foods to Avoid- deep-fried foods for example pakoras, samosas, fried dumplings, high-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi, high-fat cooked foods, for example, parathas, oily curries and greasy pastries.

After Meal: Intake of fruits after a meal is strongly suggested.

Ramadan Super Energizing Drink

Cool off with Doogh this Ramadan- a super healthy, energizing Persian Drink. It’s pivotal to consume healthy drinks after Iftar because after spending more than 18 hours fasting, our body is dehydrated and is in urgent need for restoration of energy. Drinking healthy drinks at Suhur , early morning in Ramadan can help you to keep your body active for rest of the day till sunset.

Prep Time: 5 mins                                                                             Total Time: 5 mins

Refreshing and delicious, this traditional Persian drink is seasoned with mint and can be made with water or club soda.

Recipe By: Laura Bashar

Serves: 2

Ingredients

• 1 cup(8 oz) yogurt


• 1 cup (8 oz) club soda


• ½ tsp mint, dried , crushed


• 1/16 tsp salt


• 1/16 tsp black pepper, ground


• 1 cup ice


• 1 TBS mint, fresh

Instructions

1. In a small pitcher whisk together the yogurt, club soda and seasonings.


2. Fill two glasses with ice and divide doogh evenly between the two glasses.


3. Garnish with fresh mint and serve.

Guest Post: Ramadan and Eating Disorders

My thoughts on Ramadan and Eating Disorder. Thank you beautiful Eudoxia for asking me to do a guest post on your blog. Please do visit her blog on: www.lifeonstrangertides.wordpress.com

Mistake in Bulimia Recovery

The #1 Mistake Women With Bulimia make in recovery (And how to avoid it)

BY: Shaye Boddington

I would like to share another brilliant recovery newsletter by brilliant Shaye Boddington with the readers. You can use these simple tips to help you recover from your eating disorder.

 

Women with bulimia make one critical mistake in recovery, time and time again... (And I was no different!)

The mistake is that of tough love and the use of self cruelty.

You know the thinking...

"If I'm hard enough on myself, maybe I'll be better... maybe I won't be so weak... maybe I'll be able to resist the food!"

And so the cruel words begin to flow... each and every one chipping away at an already low self esteem.

I used the strategy of self cruelty for years on end, with no success.

Every night I'd promise myself "Tomorrow I won't binge or purge"...

..and when I did binge and purge the next day (which was always), I would be unbearably nasty to myself. I'd say things like...

• You're so pathetic!


• You can't even be good for one day!


• You're hopeless!


• You're a freak!

Deep down, I thought that by saying these things to myself, I'd be motivated to work on recovery... That I would be too scared to binge or purge - because of the beating I'd get when it happened.

But this wasn't the case for me - and beautiful girl, it isn't the case for you.

Self cruelty and hate were part of what lead you into bulimia and because they are part of the problem - they can never be part of the solution. In fact, I believe that self cruelty is the #1 trigger for bulimia. You can read more about this and 3 suggestions to overcome self cruelty here. (Opens in a new tab)

It was only when my I started practicing self love, that I began making progress in bulimia recovery. Now I've been recovered for over 7 years - and I know I'll never go back to being bulimic, because my self love is strong.

So beautiful girl, love yourself because only love can heal you.

Love yourself through it all...

• 
  

  When you overeat - love yourself

  
  


• 
  

  When you binge - love yourself

  
  


• 
  

  When you purge - love yourself

  
  

No-matter what happens, love yourself - and you will heal!

 



Love will inspire you to keep going, through all the challenges of recovery - until you get to a point where you can say "I'm free!".

Read What Other Women with bulimia Are Saying About Self Love - and how it's helping them To Heal

Working as a recovery coach in The Bulimia Recovery Program and Community, I see women with bulimia healing each and every day... Beautiful souls who have chosen the path of love and kindness... The only path that leads to a complete recovery.

Here's what some of them have written about self love...

"I think self-love is the most important ingredient, not only in Recovery but in Life."

"By beginning this recovery journey I have learned to love myself again. I have learned what normal eating looks like and that I can do it, and someday do it effortlessly. I have learned what I really value in life, and it’s not my dress size."

"I know I might still slip on this recovery journey, but I know how to forgive myself and move on now. I know what I am fighting for. I know that I can do this."

"The more I love myself, the more I eat what I love, and the better I feel."

How to Add More self Love into Your Life

Starting today, work on adding more self love into your life...

Let go of cruelty and come back to kindness.

When you hear a critical voice entering your mind, remind yourself that it only hurts you and it only prevents recovery - then let it go.

Replace that voice with words of reassurance and love.



You deserve recovery... And you will achieve recovery, so long as you approach it with a loving heart.

Wishing you beautiful day :)

xx Shaye



Article by Shaye Boddington
Author of your-bulimia-recovery.com
and creator of The Bulimia Recovery Program and Community

 

Bulimia Recovery- Promises... Promises... Promises

Help Bulimia Recovery Become A reality by never making this promise again... By Brilliant Shaye Boddington

Recovery Newsletter 48

Whenever I give advice on how to help bulimia recovery become a reality - it always includes that beautiful word *patience*.

Bulimia recovery doesn't happen overnight... it's a journey that takes time.

...I'm sure you wish it could be different - that recovery could happen at the click of your fingers...

And I am sure you have made this promise to yourself many times...

"As of tomorrow I will never binge or purge again!"

Yes, I know that promise. When I was bulimic, I made it to myself time and time again...

And hundreds of times, I broke that promise.

Hundreds of times I hated on myself, beat myself up and called myself cruel names, for breaking that promise.

Thankfully, in time I realized that cruelty and hate only made me fall deeper into the bulimia cycle.

I realized that I needed to love myself, and that included being patient with myself.

I had been bulimic for over 1/2 my life - it was only natural that my recovery journey would take some time.

...And as I began to give myself that time, as I began approach each day with love and kindness and a heart that would love me despite what happened...

I opened my soul to recovery.

I began to heal...

And I beat bulimia.

It didn't happen overnight, but over the course of a year, I gained complete freedom.

Give Yourself Time To Heal

So beautiful soul, today I ask you to never make that promise... That promise that you will "never binge or purge again"...

Rather promise yourself to keep trying, to keep getting up again, and to love yourself despite what may happen.

This promise is healing and it will lead you to recovery :)

One of the beautiful souls in The Bulimia Recovery Programs online community touched on this today. Sofia wrote...

"I have bulimia but bulimia does not have me. May today be a day of patience. For recovery does not happen overnight. It is a process, a journey... It is a marathon and not the 100 meter dash. Today, if I become impatient with others or with myself, I will stop and breathe. I will choose patience."

Her words were so powerful that I wanted to share them with you and with anybody else who is walking the journey to recovery.

Just as Sofia is working on - please may you too work on patience. Please accept that this journey will take time... and please celebrate each and every step you take along the way.

This will help bulimia to become a thing of the past. It will open your life up to such a brilliant joy and peace - something more wonderful that you could ever imagine.

So much love,
Shaye

 

 

Article by Shaye Boddington
Author of your-bulimia-recovery.com
and creator of The Bulimia Recovery Program and Community

Taken from: http://www.your-bulimia-recovery.com/help-bulimia.html?utm_source=bulimiaRecoveryProgram&utm_medium=email&utm_campaign=28+June+2013+Newsletter

Five Self Help Tips for Recovery

5 Self-Help Tips for Recovery from Bulimia

By: Jen Knaebel, a recovery coach here at Bulimia Help.

Here  are some effective self-help strategies by brilliant Richard Kerr from Bulimia Help that you can use to recover on your own.

 



 

In order to make a full recovery from bulimia, most people need some form of help. Some enter inpatient treatment, others see an outpatient therapist, and some find support online.

If you are unable to afford help or are afraid to talk with someone, there are some effective self-help strategies you can use to recover on your own.

1. Become as Educated as Possible.

The more you understand about recovery and why you are even suffering in the first place, the more empowered you are to overcome it. The internet is full of information about eating disorders, but it can be confusing with all the different perspectives. Do your research to find a program that you agree with.

2. Make a Self Help Recovery Plan.

Becoming motivated to stop binging and purging a great first step, but it isn't enough. Without a solid plan, you will probably not be successful.

There are many treatments available out there. Be sure that after you've done your research, you have found one you believe will work. Once you've got a plan, commit to it.

Helpful Hint: Break your plan down into small, achievable goals. Think of each meal as a milestone, and every day as an opportunity to recover. The ultimate goal will come only after accomplishing many smaller goals along the way!

3. Seek Support.

Self-help doesn't mean doing this all on your own. Recovery is a long and very challenging journey. You will need some support along the way. If you are uncomfortable confiding in friends of family, seek help online. There are many people who are also struggling, so there's no need to feel like the only person suffering with bulimia. Isolating yourself from others will only worsen your self-esteem and make recovery even more difficult.

Bulimia is a very isolating eating disorder that can cause the sufferer to hide secrets, avoid going out with friends and even stop dating or end a relationship. Be sure you aren't cutting yourself off from friends and family out of fear of being 'found out.'

Keeping people around can be very helpful even if they don't know you are struggling.

Many people with bulimia attempt to recover on their own first before seeking help. Some are able to successfully recover independently, but most need the support of a professional, a mentor, a loved one or all three. Keep in mind that recovering without someone to confide in will be extremely difficult.

4. Stay Focused.

After you have committed to your plan, it is crucial to stay focused each day. There are many ways to stay in the recovery mindset. Here are some examples:

• 
  

  Read recovery blogs and continue your research.

  
  


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  Write your own blogs. This can help inspire others too!

  
  


• 
  

  Keep a recovery journal. Writing out your emotions is a very healthy activity, plus it helps you track progress and watch out for trigger patterns.

  
  


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  Set daily reminders do write in your journal, read a recovery book or practice your favorite relaxation technique.

  
  

5. Practice Patience.

Most people need about a year to make a full recovery. If you feel that you aren't making progress quickly enough, try to focus on the positive changes you have made. Stop and think of how far you've come since beginning the recovery journey.

Slow and steady changes are necessary for you to heal your body and mind from the damage caused by years of binging and purging. If you truly feel that you are making no progress, you may need to change your strategy and try something else. You could try finding an accountability buddy, teaming up with a recovery coach or confiding in someone you trust.

Your plan doesn't have to be rigid- be willing to adjust if things aren't working. Be patient with yourself though, it is a long and challenging journey.

Many people hold onto their eating disorder for fear of what recovery will require. I can't stress enough that you do not have to enter a treatment facility in order to overcome bulimia. Self-help strategies are very effective when paired with the proper support. 

I now live a life free from bulimia, and you can too!

Don't wait any longer to stop binging and purging once and for all! The journey of recovery can start today.

You deserve to be happy and healthy.

 

Source: http://www.bulimiahelp.org/articles/self_help_recovery?utm_source=BulimiaHelp.org+Subscribers&utm_campaign=1f291702e6-10+Ways+to+Stop+Purging+After+Meals&utm_medium=email&utm_term=0_065d6654bd-1f291702e6-221422601

 



 

 

Prevent Eating Disorder Binges Using This Simple Tip‏

Prevent Eating Disorder Binges Using This Simple Tip By Shaye Boddington

Another brilliant article by Shaye in recovery Newsletter no 47.

In the early days of my bulimia recovery, the binge urges would arrive like a steamroller train. They felt so powerful - as though I could never stand up to them.

Sometimes I would give in and binge. I'd eat all the cereal, cake and bread that I could possibly find...

The binge urges offered so much... but binging would deliver so little. The binge urges would always tell me how great it was going to be... But post-binge and I would always feel like c*ap. My head would be pounding, my throat felt like it was on fire and my soul felt battered and bruised...

Thankfully as I moved further into my recovery journey I discovered tips that helped me move through the binge urges, until they subsided.

Binge eating help: Shaye's Top Tip to Prevent a Binge

Rushing to the pantry, I prayed for some binge eating help to arrive at the doorstep of my mind. I knew this was not good. These massive binge urges had plagued me all afternoon and I just wanted to eat.

Staring in the fridge, I was about to make my decision: To binge or not to binge...

Everything in my body and mind felt like it was saying EAT...

Everything except for a quiet little voice that said "Binging won't fix it".

I knew that voice was right - binging could not fix it. Binging could not fix anything.

And so I made the decision to run away from the binge...

To get out of the house - away from the fridge, away from the pantry.

I made the decision to put distance between me and the food.

I ran out the front door of my parents house, down the street, and into the park.

Yes, the binge urges had followed me, but as I walked briskly in the fresh outdoors with the green grass soft beneath my feet, the urges did begin to subside...

I could breath again. I was feeling better.

I realized something powerful that day...

When a binge urge strikes, get outside!

I used this technique time and time again in my bulimia recovery. I'd bolt out of that front door like a bat out of hell! I would rush down to the park, catch my breath and return to a place where I was in control.

Getting out of the house was my last resort. When I felt like the pantry was screaming my name and I was about to give in - outdoors I would go.

Getting outdoors is excellent binge eating help for two reasons...

1) It enabled me to put distance between me and the food, which gave me time and space to think about the situation and if binging was really what I waned to do.

2) It enabled me to clear my energy. Sometimes sitting around in the house causes a stifled and blocked energy - which can lead to binge eating. An energy clear is so helpful and getting outdoors does just that. The wind, rain, snow or sunshine reminds you that you're a living, breathing human being, worthy of recovery. Getting outside almost always helps to clear a negative energy and replaces it with an energy that is peaceful.

Never Underestimate Mother Nature!

So precious one - never underestimate the power mother nature has to clear your energy... Never underestimate it's ability to heal.

Reconnect with this beautiful planet by breathing in the fresh air, allowing the rain to fall on your face, basking in the sunshine, becoming invigorated by the wind - and all the other joys our mother has to offer.

Try to get some level of nature into every single day. This may be some of the best binge eating help you can get. Reconnecting to our beautiful planet helps bring us back to the bigger picture...

It reminds us that there is so much more to life than bulimia, out bodies and binge eating.

This planet is beautiful. Life is beautiful. YOU are beautiful.

 

Additional bulimia and Binge Eating Help

 

1) Make Sure You Nourish Yourself Well Throughout the Day. A body that does not get enough food will always produce binge urges. More about this here.

2) Eat Tasty Food! When you are not satisfied with the quality of your food, it's only natural to go in search of more.

3) Allow Yourself To Feel Your Feelings. Pushing down your feelings with food only ever results in suffering. Allow yourself to feel your emotions - I promise you can survive them :)

4) Learn Healthy Ways to Relax. Using food to relax only ever makes you drained and unhappy in the long run. Explore ways to relax that are nourishing to your body and soul.

5) Love Yourself. Love yourself no-matter what.. And if all else fails, love yourself some more. Love has the power to heal all wounds - and love can help you stop binge eating. A lack of self love is the number 1 trigger for bulimia - find out more about this here. Almost every single day I hear women in my online Bulimia Recovery Program and Community saying that learning self love is changing their lives.

 

Article by Shaye Boddington
Author of your-bulimia-recovery.com
and creator of The Bulimia Recovery Program and Community