Sufferers binge eating disorder (hereinafter referred to by the English acronym "BED" - Binge Eating Disorder) generally refers to intense feelings of guilt and shame after a binge.
These feelings cause them considerable discomfort: so much so that they can take a couple of days or more because they feel better and get back on track with any healthier food plans that they might be following.
BED research shows that guilt and shame do nothing but perpetuating the spiral of binges. According to Dr. Angela Morgan, the post-binge period is characterized by self-criticism, self-judgment and negative ruminations, which only perpetuate the subject's distress and feelings of low self-esteem.
- 1 SENSE OF POST-FAILED FAULT: BEGIN FROM CHANGING THE PERSPECTIVE
- 2 WHAT REALLY WORKS TO EXCEED THE SENSES OF POST-FAIRED FAULT
- 3 HOW TO EXCEED THE SENSES OF POST-FAILED BREAKDOWN IN 4 STEPS
- 4 1. Think about what went wrong
- 5 2. Be active
- 6 3. Continue with your healthy eating plan
- 7 4. Mindfulness
- 8 HOW TO AVOID RELIEF AND ELIMINATE LOOSE CYCLES
SENSE OF POST-FAILED FAULT: BEGIN FROM CHANGING THE PERSPECTIVE
It is important to consider that the natural and physiological purpose of guilt is to draw our attention to where we have "slipped" so that we can to correct our behavior.
However, once we have reflected on where we went wrong and are committed to our healthy food goals, lingering on guilt and shame makes no sense.
While for most of us it will probably make more sense to leave behind the guilt and forgive ourselves, this is certainly much easier said than done.
In recent years, society seems to have developed a kind of obsession with positive emotions. Despite its many positive aspects, the popularity of "positive" psychology and the numerous self-help books inspired by it have been fueled by the common belief that negative thoughts and feelings should be avoided at all costs.
This belief likely leads people into a vicious circle. Instead of freeing us from our negative emotions, which are an inevitable part of being human, society's emphasis on positive emotions only makes us feel worse. We are anxious about our anxiety, depressed about our depression and guilty of our guilt.
WHAT REALLY WORKS TO EXCEED THE SENSES OF POST-FAIRED FAULT
Then, how can we get rid of these feelings of guilt and prevent being gripped after a binge?
How can we get back to good habits more quickly, keep our motivation and continue to focus on our healthy food goals?
A publication of the 2015 on the psychological studies of Godfrey, Gallo and Afari shows that interventions based on mindfulness (letter "awareness") as treatments for BED are highly effective.
It has been discovered that the Acceptance and Commitment Therapy (lett. "Acceptance therapy and commitment"), cognitive behavioral therapy, behavioral dialectic therapy and mindfulness-based stress reduction program, significantly reduce individuals' general anxiety and the urge to binge.
Researchers explain that these techniques emphasize observing and experiencing our emotions, thoughts, sensations, and impulses. Mindfulness cultivates the awareness e acceptance of our internal experiences, such as guilt and shame.
It reduces our self-criticism and your own judgment, helping to break the binge cycle.
Mindfulness can also be incorporated in a post-binge plan to help manage the feelings of guilt and shame, along with several stages that BED sufferers have found useful to recover more quickly from a binge.
HOW TO EXCEED THE SENSES OF POST-FAILED BREAKDOWN IN 4 STEPS
1. Think about what went wrong
Think about what sparked your binge. Are there any aspects of your job or relationships that have been particularly difficult and have built up to this point? What was “the straw that broke the camel's back” this time?
Is there anything you could do to better manage these elements in the future?
Try not to be catastrophic by saying things like "I failed"Or"I will never improve, so what's the point?". You just experienced a défaillance, and after all you're just human.
2. Be active
Many people who suffer from BED report that walking or exercise immediately after a binge is extremely useful.
Once you've thought about the likely causes of your binge, exercise will release it Serotonin and it will trigger other chemical reactions aimed at well-being, reducing distress, anxiety and post-binge depression.
Going out and being with friends will also help reduce the feelings of isolation that characterize the BED.
3. Continue with your healthy eating plan
Continue right away with your healthy eating plan, instead of thinking "I messed up now, so I could even continue to eat junk food, it doesn't make any difference anyway".
Try not to punish yourself or compensate with restrictive eating, as this is likely to cause just another binge.
Mindfulness after a binge could mean walking in nature, some form of meditation, yoga or tai-chi, as this can help you become more aware and accept emotions like guilt and shame.
It could also involve involvement in a more formal awareness program, which can help promote your long-term recovery (ie a mindfulness course).
HOW TO AVOID RELIEF AND ELIMINATE LOOSE CYCLES
Uncontrolled feeding disorder, binge eating, compulsive binges, and in general the loss of control within the relationship with food can also be overcome in a way autonomous and holistic if you know how to do it.
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