Therapist Explains How to Recover From a Food Binge
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- Опубликовано: 31 май 2024
- #overeating #bingeeatingrecovery #eatingpsychology
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Disclaimer: This video is for information purposes only and my content should not be used as a substitute for seeking treatment from a healthcare provider. My content is not going to be suitable for everyone, so please use your self discernment before applying any video content in your own life.
In this video, I open up about a struggle that's been a significant part of my life: binge eating. I've been through the cycle of binging and attempting to recover countless times, always searching for the elusive reset button that would end the cycle for good. I want to share with you not just what to do after a binge, but a crucial realization that changed everything for me. It wasn't just my behavior around food that needed a reset; it was my emotional and mental state.
For so long, my focus was on what I should eat next, but when I shifted my attention to how I was thinking and feeling in the moment, I started to see real change. My binges became fewer and farther between. I've come to understand that recovering from a binge is about rebalancing your brain, regaining control over the parts of us that drive our reactive behaviors.
This journey has shown me two modes people often fall into post-binge: the mode of despair and the fix-it mode. Despair is filled with hopelessness and shame, while the fix-it mode is all about determination to change everything at once. Both, I've learned, are traps that can lead to more binging.
Through my own experiences, I've discovered that over-controlling behavior and catastrophizing the situation only exacerbate the problem. Instead, there are three key approaches I've found incredibly helpful: compassion, curiosity, and connection. Compassion towards myself calms emotional reactivity, curiosity helps me understand my triggers, and connection, whether to myself, others, or the world, nourishes my need for safety and belonging.
I stress that binge eating isn't your fault. It's a complex interplay of emotional, mental, and sometimes physical factors that we can't simply 'control' away. This video is my attempt to share insights and strategies that have helped me in the hopes they might offer you some relief or a new perspective on your journey.
Remember, if you're stuck in this cycle, you're not broken or weak-willed. You're just caught in a difficult situation, and there's hope for finding a way out. My aim is to help make that path a bit clearer, sharing what I've learned and encouraging you to approach recovery with kindness, curiosity, and an open heart. Thanks for watching, and I hope to see you in the next video.
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The nearing end of a meal is my trigger 😢😢😢😢 It's like Genen Roth once said: every meal ending is a goodbye.
There are so many of us in the same boat and yet, we are all alone. 😢
Just found you I am so grateful for you and your work you are literally saving my life from the first video I was able to shif almost immediately it’s been 5 years of 15kg overweight I Ve tried so many things nothing as worked to keep me from eating all the time … today it was the first day I went 4 hours without eating I just can’t thank you enough
I’m crying as I write because I know that you are literally saving me from my self god bless you you are so sweet thank you so much 🙏
Good on you to have taken that first step. I wish you well in your recovery.
I am 71 years old. I’ve lost weight so many times over the years. When I get to my goal weight I start to binge eat. One time I went 11 months without eating any "bad" foods much less binge eating. I lost 124 pounds and was thinner than I’d ever been. I weighed 115 pounds. I started to plan binging. I would buy a lot of junk food, mainly sweets, binge for 2 days, hardly eat for 5 days. I would gain 10 pounds and then lose it in 5 days. I did this for 2 years. It was hell. That was 15 years ago and I am still affected by the memories of it. I have been dieting for 6 months and fantasizing about having a day to binge. When I diet I don’t eat enough calories and I exercise a lot. I have always done it this way. I think I’m in control but it’s quite the opposite. I have lost at least 50 pounds and I want to lose around 15-20 more. I don’t have a scale, I’m estimating. I don’t want to binge yet but the desire is always there. I beat myself up even before I binge.
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I saw this literally immediately after a binge. Thank you ❤️❤️❤️
So did I! I guess that perhaps it's not so coincidental seeing as we're all on a binge-eating recovery channel. :)
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Can't thank you enough not only for the highly accessible and informative information but also for the the infinitely nicer and more comprehensible voice than the other videos available 😊
Thank you, thank you, thank you. I fall into panicked despair and now I have the language to truly feel my responses. Ages ago, a therapist tried to help me deal with being raised by a mother that was and still obsessed with being rail-thin. From babyhood she restricted and starved and severely punished us both but our little brother could anything he wanted. It’s still that way. Her punishments ranged from slapping to severe emotional abuse and shaming. The day I delivered our first son, weak and exhausted from a long hard and dangerous delivery, she demanded that I weighed myself and sent back the lemonade (it was over 100 degrees outside the hospital) and raged at me again for my highest pregnancy weight (at five feet seven and small-waisted with severe health issues)the last weigh in was 129 and almost nine pounds was our baby boy! My sister and I were soooo hungry in our parents’ house and she ate almost nothing to keep her size zero figure and is still proud she is 88 pounds at five feet two.
Forgive the rambling and again, thank you!
Jeez! I’m saddened to hear you had to endure this ❤️🩹
Thank you for your words of encouragement. You continue to help countless numbers of “stuck” souls. Your content is invaluable!
Despair camp here ...:(
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Intermittent fasting is really the most effective tool I have for weight loss and longer fasts work best (20+hrs) but they also trigger me to binge and by binge I mean eat a large meal well beyond hunger. Only sometimes does that involve a binge on sweets or junk food. Of course this derails the weight loss but more importantly it it messes with my head. Yesterday when it happened I was looking right at some of your best tips for calming myself, now or not now, etc and there was no stopping it. I HATE feeling out of control and know my self worth is tied to my success or failure in weight loss. Feels like a vicious cycle and I’ve been doing it for decades 😢
I usually reward myself with food after a hard day's work. What are alternative ways I can reward myself?
I don’t know. I think few things work as well or as quickly and easily as food so most people don’t have anything that can hit that spot. I would be more curious about looking at that feeling of needing to reward rather than looking for a replacement UNLESS of course, you find something that works for you. I have a whole podcast episode on this subject: ruclips.net/video/K_qGYwgYX8k/видео.htmlsi=tTv92yy4C8D_eKmG
Sarah, I wish I could give you five thumbs up. So I give you 5 stars. This 13 minute video was so rich it took me 1 hour to listen, take notes, and digest. It gives me comfort knowing you understand, like a snapshot into my life. Heartfelt thanks for sharing your experience. Now to just put it into practice.
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Thank you SO much. I am so grateful for this video. Binged yesterday and you have really set me straight. I’m in both camps on different days btw lol
Great information and beautifully presented. Thank you!
This was very helpful! I just went over half the day on coffee and water, but as soon as I started to eat I could not stop, then I pulled up RUclips to find something for my class and saw this video! You were there just as I needed you! Thank you so much! ❤
Thank you from the bottom of my heart for your videos and invaluable information. God bless you richly ❤
I do both modes.
😢omg this is sooo me !xxx
Ugh Im both. Initially despair and self-flagellation. Then, enter fix it mode. I think I end up transitioning because Im very much into my fitness and bodybuilding, that its innevitable Ill want to get back onto a more traditional bodybuilding diet. Ive tried Layne Nortons approach of flexible eating but nope, Im still susceptible to bingeing. Thanks for the vid😊
Thank you so much for this video!!❤❤❤
Thank you.
This is my first week of recovery. The first few days i went all out and yesterday i had a small binge after dinner. I realized it was because i didn't have my 3 meals and 2 snacks that day. I woke up feeling bloated but am commiting to my mechanical eating. I feel so uncomfortable and full and overweight 😣
Is it possible for me to pursue calorie tracking and bodybuilding many years of struggling with binge/emotional eating. Ive cut down to 140-150 just to eat my way to 190-200 in the span of a few months. Curious on how bodybuilding and sports that require diet and nutrition play in the role of a binge eaters life and if they can still be incorporated or should be post poned. Also i am 100 percent in the catastrophe state lmao.
I probably get a couple of messages every month from bodybuilders asking how they can pursue their sport without binge eating. I don't have an answer as I honestly don't know. Bingeing is a primal brain reaction to hunger and I don't see a way around it. BB feels like it involves a constant battle with your appetite and I guess that's part of the discipline and challenge of it. I know this isn't a very helpful answer and I really do appreciate how important BB is to people for whom this is part of their lifestyle and identity. It is such a difficult one.
I'm Fix it mode
I honestly think some of us just aren’t hardwired for the satiety button. Even while I’m eating, I’m like, “Hey, what am I gonna eat next.” Hah
The appetite system is very complex so there may be all kinds of ways it can become dysregulated
My problem is unique I think, I'm a binge eater but I don't eat or even think about when I'm depressed but what triggers my episodes is "word" my brain associates words with different tastes for example: If I hear a British news reader my brain connects her accent with the taste of crunchy apple and I get the urge to eat apples and I'll end up eating 3 big apples. I always watch tv while eating if not my thoughts will automatically take to a favourite TV show while eating I never concentrated on food while eating never ever. I'm really struggling to control this habit. Have you come across such cases as mine so far? Note: I rarely eat junk food. I always eat healthy foods but in a LARGE quantities.
I have come across people for whom the mere mention of a food makes their brain obsessively think about it until they have it. Or just a thought can do the same. I would be interested in how food is approached at mealtimes and looking a belief systems around food as well as patterns as Im guessing it doesn’t happen all the time so when is it more likely? There is a lot to unpick here. Im conscious it must be difficult for you when you can’t find content or information about your particular experience ❤️🩹
Can you make a video about people who actually need to lose weight due to health reasons and prevention of future health reason?
If I did it would be exactly the same message I offer in this video: ruclips.net/video/XT9CnvmXmTc/видео.htmlsi=cNv1fwD1AW-2t9uo
I got a relapse again!! I had emotional conversation with my teenage daughter. I felt so upset afterwards, being on period didn’t help either! Instead of going to the gym I decided to overeat like mad then I felt guilty I made myself throw up afterwards.
Yr clip made me feel better, thank u Sarah🙏I was so overwhelmed with emotions. It’s usually once or twice a month during my period or just before it started I have this problem. I need to escape from myself and my feelings, why am I so emotional? Tomorrow I will reset myself again. I need to learn to calm myself 😫
Please, please, I need your book.
You can listen free here FULL AUDIOBOOK! I Can't Stop Eating by Sarah Dosanjh
ruclips.net/video/Qr5qmQxiutw/видео.html
I used to be in fix-it mode. Now I'm in despair 😔
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I hate to say it but I do both ways of thinking after a binge!😩
I don't think you're alone there ❤🩹
I am on medication to help me sleep after I take it I feel compelled to eat and I’m in a dream like state. My stomach through the night feels so bad and uncomfortable plus my depression when I wake up after eating. It’s like my sleeping meds don’t help at all after eat …. If I could just stay in bed after I take my medication
Thank you.