- 0.1 Have you decided that you no longer want to fall back into binge eating and are you looking for a solution to overcome the cyclical suffering generated by binge eating?
- 1 IS BINGE EATING A FORM OF ADDICTION?
- 2 THE TRIGGERS OF BINGE EATING
- 3 WHAT (UNCONSCIOUS) STRATEGY ARE YOU USING TO MANAGE BINGE EATING?
- 4 THE PRINCIPLE OF REVERSAL OF CAUSE AND EFFECT
- 5 INSTANT GRATIFICATION AND ANIMAL BRAIN
- 6 THE HIDDEN ROLE OF ULTRA-PROCESSED FOODS IN THE GENERATION AND MAINTENANCE OF BERRY CYCLES
- 7 IS IT CORRECT TO TALK ABOUT FOOD DEPENDENCE?
- 8 WHAT CAN A BINGE EATING SUFFERING PRACTICE DO IN PRACTICE?
- 9 THE IMPORTANCE OF THE RIGHT INFORMATION TO "GET IT ALONE"
- 10 THE MBRD PROTOCOL IN OVERCOMING PSYCHO-PHYSICAL DEPENDENCIES
- 11 HOW THE BRAIN CAN GIVE YOU A NATURAL GRATIFICATION WITHOUT SIDE EFFECTS (WHICH YOU HAVE BEEN LOOKING FOR FOOD UNTIL TODAY)
- 12 HOW TO REVOLUTIONIZE YOUR WAY OF REACTING INNER SUFFERING IN ORDER TO DEFINITELY FREE YOURSELF FROM BANNING
- 13 THE HOLISTIC DIMENSION AND THE SELF-HELP TOOLS FOR MENTAL WELLBEING
Have you decided that you no longer want to fall back into binge eating and are you looking for a solution to overcome the cyclical suffering generated by binge eating?
In this article I will show you a self-help approach that you can manage independently to break once and for all the chains of addiction that is holding you in a deadlock.
But to get rid of binge eating, you first need to understand what it takes energy from and why it cyclically repeats itself leaving you with the feeling that you don't have enough willpower to get rid of this problem.
First of all, know that it's not just about willpower. We will see this in a moment, in the meantime I want to reassure you that anyway we all have sufficient supplies of willpower to regain control over this type of condition.
You just have to understand how to properly exploit this reservoir of psychic energies represented by willpower.
IS BINGE EATING A FORM OF ADDICTION?
First of all, binge eating shares many characteristics that are also present in common drug addictions.
In fact, neurophysiological mechanisms based on theactivation of dopaminergic circuits in a way quite similar to what happens with the use of alcohol, cocaine and other drugs.
If until today you had read that binge eating is caused by a emotional emptiness that you try to fill with food, I tell you that it is a mistake. But it is not your fault if you have thought so up to now, unfortunately this is a partial erroneous view still commonly widespread even among many experts.
Whatever kind of inner discomfort you carry inside, this DON'T causes binges; it can make it easier, but it doesn't force you to binge. Do you understand what I mean? … Until you acquire a objective point of view With respect to your urge to binge, you will not be able to break free from binge eating.
An inner discomfort such as the feeling of not receiving enough love or the feeling of profound loneliness, boredom, anxiety or stress, however intense, are not the root of the problem of binging.
At most they can act as potential triggers of binge eating, but they do not have a cause and effect relationship with this phenomenon.
THE TRIGGERS OF BINGE EATING
There are numerous possible triggers of binge eating (emotional triggers, physical triggers, environmental triggers). First you need to be able to recognize what YOUR specific recurring triggers are, which can fall into one or more of these three categories.
Once you recognize them, you can start seeing them with new eyes, that is, with greater objectivity and detachment. This will give you power over them, because you will be able to see them appear when they arrive, that way they will no longer take you by surprise.
You will then be able to create a protective "buffer" between you and your hookbaits. So you will no longer react automatically according to the typical pattern of trigger, action and reward.
Let's look at this concept from another angle: if inner suffering were the real cause of binges, then EVERYONE would binge. But is not so. There are those who cry but do not binge, there are those who drown their sorrows in alcohol, and there are those who overcome the temporary inner discomfort by training in the gym.
As you can see, there is a scale of functionality in the reactions that everyone can make their own to manage a moment of inner suffering. Some reactions are objectively dysfunctional (such as binging) and others are more functional (such as exercising, walking, meditating, socializing, etc.).
WHAT (UNCONSCIOUS) STRATEGY ARE YOU USING TO MANAGE BINGE EATING?
Everyone, often on a subconscious level, works out one strategy to better face one's inner suffering. The possibilities of suffering are always present in life, but you DON'T you are forced to end up from the pan on the grill.
But until you learn a strategy that is more functional and effective than bingeing on food to deal with any moments of discomfort, this is what you will keep repeating despite the obvious side effects that this false solution entails.
If you have a problem in life, you can learn to cope with it thanks to the wise use of yours internal resources, rather than starting with a single problem and then ending up having to deal with 3 or 4 (which would inevitably arise if you choose to binge).
Some examples of the amplification of the initial suffering are the loss of health, the increase of body fat, the emotional distress, the frustration, the precious time it takes to recover from a binge, the waste of economic resources on junk food etc. . etc.
All things that, finding you here reading this article, I imagine you know quite well. But at the moment you still lack the right key to free yourself from this problem that generates numerous others.
You can actually learn how to separate any feelings of inner discomfort from the need to binge. This new capacity for separation will break the automatism that until now has linked certain triggers to the consequent binges.
You can learn to effectively self-manage moments of inner discomfort without this leading you to the desire to stun yourself with overeating.
THE PRINCIPLE OF REVERSAL OF CAUSE AND EFFECT
Also, there is another interesting phenomenon to consider… I call it reversal of cause and effect.
If you had a magic wand to stop binges immediately, you would realize that much of that inner discomfort that you believe is the main culprit of binge eating would vanish right after the binge stopped.
In other words, the inner discomfort is often greatly amplified and propagated precisely by the binges, not the other way around. In other words, what you think is the cause is actually the effect, and what you think is the effect is the cause.
Think about it… if you feel like you have “tried them all” but still find yourself struggling with cycles of binging and restrictions, there is a reason. The reason is related to the common misconception which prompted you to believe that the cause of the binges lies in some alleged emotional pain.
But I tell you one thing ...
If you feel any emotional pain inside you, well the binges are making it worse, amplifying and prolonging it. When you break free from the binges, that emotional pain will also dissipate to a large extent, completely automatically.
Yes, it is possible that the binges started during a moment of solitude, but it was accidental. It could have happened after a moment of euphoria rather than depression.
INSTANT GRATIFICATION AND ANIMAL BRAIN
After that the brain generates a link between binges and instant gratification (associated with the dopaminergic signal that is triggered in a similar way with the use of alcohol and other drugs) it is at that moment that a true cause and effect relationship is generated.
That is, the brain knows on a very basic and unconscious level that to get a new experience of dopaminergic enjoyment it will have to somehow convince you to binge again.
However, at the moment you do not notice this mechanism, because the animal brain (we can call it that) is telling you a story with the aim of continuing to binge even at the expense of your health, your freedom and your mental well-being.
Have you ever heard of animal brains? It is that part of the brain that manages your unconscious experience, including the desire for food. To do this, he uses the excuse of temporary discomfort, boredom, loneliness or any other EXCUSE. This is the watchword: sorry.
It is gimmicks to get what even lab mice go out of their way to achieve: instant gratification generated by the release of dopamine that you can get on command whenever you binge on sweets, chips and so on.
THE HIDDEN ROLE OF ULTRA-PROCESSED FOODS IN THE GENERATION AND MAINTENANCE OF BERRY CYCLES
There are certain food categories such as ultra-processed foods capable of hyper-activating the animal brain, which establishes a dynamic very similar to that established in the brain of a person suffering from a psychological and physical dependence on a drug substance. abuse.
The animal brain hints in a low voice that you are binging because you have suffered emotionally. Likewise, it urges you to overeat to find temporary relief from that suffering.
You have to look closely at this unconscious mechanism when it presents itself, to realize with your own eyes that this is really the case.
There are really two opposite areas of the brain that you need to learn to put in the right relationship with each other because if not, one will try to overwhelm the other.
The animal brain will try to overwhelm the human brain (which we identify in the neocortex and particularly in the prefrontal cortex).
But if you learn the right way to use your human brain, then this will serve as a natural inhibitor brake of all these instant gratification impulses which, as in binge eating, can drastically worsen the quality of your life.
For this reason, practices based onawareness training (which set in motion the pre-frontal cortex or your human brain) represent the basis on which you can build your own mental architecture for the effective elimination of binges.
This falls into that objective approach to your impulses I was talking about earlier.
IS IT CORRECT TO TALK ABOUT FOOD DEPENDENCE?
But is it really possible to be a food addict?
One thing is certain. There are very similar behavioral similarities between binge eating and substance addictions. It is no coincidence that the most effective approaches to eliminate addictions to substances of abuse also have a positive effect on binge eating.
The specific case of binge eating, however, requires some specific precautions to be able to adapt to recurring thoughts, emotions and behaviors in those suffering from a food addiction.
Here is an example of an internal experience experienced by those suffering from binge eating. It is a text in quotation marks of which I obviously keep the author anonymous:
When you are in it, you feel at the mercy of these feelings. You are like a small wooden boat shaken by the stormy sea of out-of-control emotions. And in the meantime you can only try to survive, pretending that everything flows normally, putting on an apparent tranquility.
Those who have gone through some form of addiction share the same type of internal experience as long as the addiction is still active.
WHAT CAN A BINGE EATING SUFFERING PRACTICE DO IN PRACTICE?
Now, let's see what you can do in practice if you suffer from binge eating.
I firmly believe that the ultimate solution to this problem is the acquisition of information and tools that make you free and autonomous in overcoming this or any other dependence.
The paradox of external therapeutic treatments is that you have to refer to these external supports for years, with no guarantee that they will eventually give you the keys to the knowledge that gives you control over your own behaviors to free yourself from any addiction.
There is only one person who can free you from binge eating and that is you tu.
Of course you have to have the right information, we're getting there ...
First let's clear the field of all doubts: I am in favor of any serious conventional intervention such as nutritional or psychotherapeutic of an adequate level.
But I am also sure that the approach that more than any other can prove to be truly effective and decisive is that based on an approach of self-help that harnesses the right information.
Because in the end no one will be as good as you - equipped with the right tools - at managing the thoughts, emotions and behaviors that are produced in your internal experience at all times.
THE IMPORTANCE OF THE RIGHT INFORMATION TO "GET IT ALONE"
I've seen it happen over and over again. Those who break the chains of any addiction are virtually always those who have learned how to get by on their own thanks to the correct notions.
For this it is necessary to carry out training to understand how your brain works in relation to a certain type of dysfunctional behavior in the food sector.
Everything contributes to overcoming this problem (nutritionist, psychologist, etc.), but to understand exactly what is triggered in the Your brain before, during and after a binge is essential to free yourself from this problem forever.
Yes, I just said get rid of this problem forever. It is possible to do this independently and I have a lot of evidence to attest to this.
I read weekly both the challenges and the successes of people who have set themselves a goal for their life: to free themselves forever from the nightmare of binges for their health, their self-esteem and their loved ones.
Among these success stories that usually come to my email address, I happened to read some of people who after 40 years have managed to completely stop binging for a full year or more.
All this starting from contact with the right information that gave him the key to understand the complex dynamics that are in motion behind the phenomenon of binge eating.
Often a light bulb turns on, live a eureka moment! and then the decisive turning point occurs.
While I cannot condense all the numerous information that should be addressed in this article, I do want to give you one single essential notion for the success of a path to eliminate binge eating that comes from an interesting scientific research.
THE MBRD PROTOCOL IN OVERCOMING PSYCHO-PHYSICAL DEPENDENCIES
This research shows you what the main skill is for breaking the binge eating and restriction cycles characteristic of binge eating. The method applied in this experiment conducted on 168 participants used the so-called MBRP protocol (Mindful-Based Relapse Prevention).
What does this MBRP protocol consist of?
It essentially consists of doing what we instinctively and automatically tend to avoid. That is to say, to stay for a while in the company of the discomfort that follows an unsatisfied craving.
Il craving it is the strong psychophysical appeal that pushes towards a repeated use of food or substance of abuse. If the craving is not satisfied, try a severe discomfort (which, however, normally does not last long), it can also be intense but is normally short-lived.
The way out of any acquired craving must necessarily pass through the "narrow door", that is, the passage for a few short moments of discomfort which are necessary to restore psychophysical freedom from food or substance of abuse.
It is nothing but a real one dopaminergic detoxification.
In exchange for a few moments of discomfort, your dopamine receptors will again increase in number, gradually returning to their normal physiological density and this will allow you again to derive greater enjoyment and satisfaction from life, even without the use of the craving substance or food (like sweets, chips, etc.).
There are extremely interesting studies that show how, the more we manage to reduce external dopaminergic stimuli as substances and also the excess of external psychic stimuli, the more within us a feeling of well-being, calm and happiness apparently without a specific reason naturally emerges. .
HOW THE BRAIN CAN GIVE YOU A NATURAL GRATIFICATION WITHOUT SIDE EFFECTS (WHICH YOU HAVE BEEN LOOKING FOR FOOD UNTIL TODAY)
It seems that our neurophysiology is programmed to provide us with inner fulfillment precisely when we consciously reduce the excess of dopaminergic inputs of external origin.
For this reason, those who are used to cultivating an intense inner life every day thanks to meditation enjoys a state of greater mental well-being and is less prone to seeking sources of instant gratification.
To break the addiction you must therefore acquire the ability to go through some episodes of intense disconfort, without giving in to the strong call to satisfy the craving.
But don't worry, this is usually a few episodes that show up during the first few months of dopaminergic reorganization. The more time passes, the more both the intensity and the frequency of these moments of discomfort are reduced.
I have gone through this experience firsthand, so I am not only speaking from an academic theoretical perspective, but above all I am referring to this information knowing exactly what it means from the point of view of direct experience.
The study I was referring to exploited the attitude of non-judgmental acceptance typical of mindfulness practice. Precisely the individuals subjected to this experiment trained at stay in the company of discomfort for the time it takes to see it disappear as it arrived.
Indeed, they systematically replicated it in an artificial way through certain visualization exercises in which they imagined themselves subjected to a possible trigger of their craving.
HOW TO REVOLUTIONIZE YOUR WAY OF REACTING INNER SUFFERING IN ORDER TO DEFINITELY FREE YOURSELF FROM BANNING
The idea is to acquire a revolutionary inner approach to craving. And this new approach plans to don't react in any way: do not satisfy the lure of the craving, do not escape it in any way or even judge it.
All the inner work focuses on keeping the non-judgmental mindfulness about the feeling of discomfort we are going through at any given moment. We must learn to observe our inner experience as if we were watching a movie projected on a screen that is outside of us.
This mental process allows us to truly acquire control starting from the training of our prefrontal cortex, which as we said previously represents the brake of potentially out of control impulses that come from the animal brain.
So, having to give you a single piece of advice to overcome binge eating would be to deal with it in a completely counterintuitive way, that is, do not fear any experience of discomfort, temporary suffering or discomfort because these DON'T they really hurt.
On the contrary, they represent the shortcut to free yourself forever from the frustrating problem of bingeing cycles and restrictions.
Learn a separate yourself from identifying with feelings of discomfort. You can learn to look at them as if from the outside. This separation generates real control and shows you how the center of you is positioned on a higher level than passing thoughts or emotions.
You are not your thoughts and you are not your emotions. As the higher spiritual traditions teach, you are that in the first place center of awareness who lives and observes what life makes him experience, but does so without identifying himself more wrongly with the constantly moving level of thoughts and emotions.
THE HOLISTIC DIMENSION AND THE SELF-HELP TOOLS FOR MENTAL WELLBEING
This is the real one holistic perspective of mental well-being and you can see how all this is aligned and congruent with what emerges also from the scientific experiments we have mentioned.
For this reason I use the term method holistic rational.
Although one of the most important skills to stop binge eating is certainly to go through discomfort without reacting to it, there are numerous additional tactics which can help you prevent and significantly reduce craving and associated discomfort.
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