Common Binge Triggers
1. Stress
2. Watching TV
3. Sugar
4. Salt
5. Free time
6. Seeing others eat
7. Seeing Food on TV
Binge Prevention:
1. Avoid triggers- duh
2. Keep busy
3. Brush teeth
4. Floss
5. Drink water
6. Take photos of yourself in underwear or bathing suit
7. Try on thin clothes
8. Take a 15 minute walk
9. Exercise for 15 minutes
10. Do 20 pushups, and 20 jumping jacks
11. Ask yourself:
- What am I really feeling?
- Can I just BE this feeling?
- If I go on this binge, what is it costing me?
- What’s really important to me right now?
- Is there a better way to take care of myself?
- What gift can I give myself that won’t cost me my power?
- If I were a child right now, how would I like to be comforted?
- What can I do right now that will make me feel good tomorrow?
- If I do eat this food, will I be able to without beating myself up afterwards?
12. Sleep
13. Take a Tums (reduces stomach acid, making you not hungry)
14. Focus on school work
15. Put Crest white strips on
16. Count money in Food Piggy bank
17. Weigh yourself with a 5lb weight, then without. Focus on feeling lighter and losing that weight
18. Remember the 4 D’s
- Don’t relapse
- Distract yourself
- Decide your goals
- Distance yourself from food
19. PATIENCE. Wait an hour to give you time to decide not to eat
20. Put on red lipstick. You won’t want to mess it up by eating
21. REMEMBER YOUR GOALS!!!
22. Think of Affirmations like these:
- “Remember that you can’t take an escalator to success, you have to take the stairs”
- Nothing is IMPOSSIBLE, impossible is just I M Possible- you can do it!!”
- “I am a work in Progress”
- “I’ll ride this wave out. My cravings will disappear after 10 minutes and distracting myself”
- “I CONTROL FOOD, IT DOESN’T CONTROL ME!!!”
23. Tack your measurements to remind you of your goals
24. Make a list of reasons why you shouldn’t eat this food and re-read it 20 times
25. Remember what Ana says:
- If you aren’t thin, you aren’t attractive
- You must do ANYTHING to make yourself look thinner
- Thou shall not eat without feeling guilty
- Thou shall not binge (800cals +) without punishing oneself afterward
- Thou shall count calories and restrict accordingly
- What the scale says is GOSPEL
- Losing weight=GOOD, gaining weight=BAD
- You can never be too thin
- Being thin and not eating are true signs of being in control and success.
26. Weigh yourself all the time
27. Count to 100
28. GET OUT OF YOUR HOUSE
29. Punch yourself in the tummy
30. Read over your Food Journal
