| While we all reach for food for many different | | | | are feeling in your journal. Write about whatever |
| reasons, there are big consequences associated with | | | | happened that day to make you feel like you want to |
| binge eating. Various health problems and obesity are | | | | turn to food. You will feel better once you have your |
| just a few bad things that can happen to a person | | | | feelings off of your chest. In days to come, you will |
| that binges regularly. | | | | be able to look back on the times that you didn’t |
| Below are some suggestions of what you can do the | | | | give into a binge. |
| next time you want to binge eat. Try some of these | | | | |
| to get your mind off of food. | | | | 7. Say Affirmations. Say an affirmation out loud and |
| 1. Go for a walk. If you have a dog, take him/her with | | | | with feeling behind it. Write this affirmation down and |
| you. Try to really take in everything beautiful outside | | | | post it everywhere you can so that you are always |
| and shift your focus from food to the pretty flowers | | | | reminded of how you want to be. Put a copy of it on |
| you see, the nice houses you see, or the nature that | | | | the refrigerator or on the pantry door so you think |
| surrounds you. | | | | twice about bingeing. Always try to talk yourself out |
| 2. Arts and Crafts. Sew, paint, draw, and create your | | | | of the binge. |
| own masterpiece. You can capture how you are | | | | 8. Go for a Drive. Pick up your license and keys and |
| feeling in your drawings. Why not go to your local | | | | go for a drive. As long as you feel safe, leave all |
| crafts store and buy something that you’ve never | | | | cash and credit cards at home. Try to drive in an |
| done before? | | | | area where there is not a lot of temptation for food if |
| 3. Play an Instrument. Play the piano, violin, trumpet, or | | | | you do bring money with you. This will at least make |
| any other instrument that you like. Create a new | | | | it more difficult to binge. |
| song or just play by reading the notes of your favorite | | | | 9. Call a friend or family member. Pick up the phone |
| song. | | | | and call someone that you know you can talk to about |
| 4. Take a nice, relaxing bath. Create a mood for | | | | how you are feeling. Someone that will encourage |
| taking a bath: dim the lights, put on relaxing music, light | | | | you to talk to them until you feel better. It’s better |
| some candles, close your eyes, and feel calmness | | | | to call someone instead of opening up the pantry door |
| take over your whole body. | | | | to get food. |
| 5. Listen to Music. Put on some Mozart or Beethoven | | | | 10. Read a good book. Pick up any kind of uplifting |
| to transport you into a relaxed state of mind. If you | | | | book that you can find. Reading stories about |
| do not like classical, put on whatever makes you feel | | | | motivating people that went through challenges will |
| good. Singing out loud also helps to put you in a good | | | | provide hope to you. There are many inspirational |
| mood. | | | | stories out there. |
| 6. Write in a Journal. Write down exactly what you | | | | |