Five Sensory Activities for Binge Eating or Anxiety Management-June 19, 2022

Do you suffer from bulimia or do you know someone? There are several triggers for hunger because of anxiety, depression, addiction, and so on. There is also a commonly used list for patients called “ASPAS Triggers” (Actions / Emotions / Thoughts / Events and Body Sensations).

People with anxiety do not always have bulimia, but in both cases the two conditions are closely related.

The impulsivity that exists in both separates the individual from perception, such as not realizing that he is eating pure margarine, not realizing that he has eaten the entire package of bread, or even not knowing how to explain it. Experience irrational sensations and behaviors. The taste that the dish had.

It is irrational, so there is no explanation or control at that moment. The patient only understands what happened immediately after experiencing emotional pain such as physical pain, stomach pain, impotence, sadness, and frustration.

There are many strategies as a way to meditate during or in advance of a binge attack to take the patient to the present moment, each patient individually until he learns what his trigger is. You will find yourself better.

Our minds are always wandering between the past (thoughts about what has already happened) or the future (what we are trying to do or what we want to do in fantasy in the future). Current. For this very reason, impulsive behavior is not perceived and is done in a detached, automatic way, so impulsive patients never know what they are doing at that moment. I tend not to understand.

What is a QUOTE trigger:

A-Action: Going to the market, going to the mall, going to my grandparents’ house, going out with overdrinking friends, going out with overeating people, going out with partners, going to parties, lean social media people, people Watching you lose weight, seeing some clothes no longer fit, sniffing some foods, eating to spend time, watching cooking shows, etc.

S-Emotions: Anxiety, Anguish, Indifference, Attack, Pain, Expectations, Jealousy, Self-Pity, Sinfulness, Embarrassment, Disappointment, Pity, Disappointment, Suspicion, Euphoria, Enthusiasm, Frustration, Humiliation, Perseverance, Envy, Anger Anger, hurt, feeling sick, fear, nostalgia, depression, isolation, panic, joy, laziness, longing, boredom.

P-Thought: I have to eat everything. It’s useless, so I don’t leave anything on the plate. I don’t know if I will eat it again in the near future. I have already paid, I do nothing about it. Everyone is eating. I was hungry later. Only today I will be released. I weighed and gained weight, so I’m not doing anything, so I’ll eat it. I weighed and lost weight, so I can eat it.

A-Events: Sadness, Fatigue, Excessive Work, Vacations, Holidays, Birthdays, Fighting Partners, Transportation, Fighting Children, News, Lack of Money.

S-Body sensations: body pain, premenstrual syndrome, flu, sleep, illness, physical or emotional fatigue.

If you are aware of triggers and are suffering from anxiety or urges, you are learning about triggers so you can easily see when you are likely to be attacked (these are just a few examples and the list is Much longer and can be individual).

The second step to acting more rationally at the moment of compulsion is to bring the mind here to the present, and there are some strategies, some more complex, some simpler ones. This I’m going to teach you is my strategy. When practiced correctly, it can quickly take individuals to the current moment, increase their perception and action time, and avoid compulsive dietary autoresponders.

Apply the activities of the senses whenever you are approaching that moment, or when you feel the trigger:

  1. What am i looking at now?
  2. What am i listening to
  3. How does my body feel now?
  4. What does it taste like in your mouth?
  5. How do I smell?

In a very practical way, you recognize yourself at the exact moment of impulsivity and irrational reaction, breathe, think, feel reason, increase reaction time, and other options beyond eating. To realize.

The best answer is to slow down. Because at this point, even if you decide to eat chocolate, you will notice it at that particular moment, reduce the risk of eating the entire bar, and rather be careful. And in a rational way, eat enough to meet what you need.

example:

You got home late in the afternoon, the house is cluttered, you are tired and hungry, and the only thing you think is to eat what you have It’s the easiest and most affordable Price.

Now you can apply the activity when you are roaming the kitchen or living room trying to reconnect your physical sensations and what you really want to eat. Maybe a sandwich of butter and cheese? Maybe chopped fruit yogurt? And of course, if you don’t stop understanding what you want to eat, you risk opening the cookie package, taking the cheese bun that was in the basket, or the ice cream that was in the freezer. Very small.

notice:

-What am I looking at now? I can see my son playing with his favorite toys and a beautiful smile.

-What are you listening to? You can hear the birds landing in the windows of the building.

-What is my physical sensation right now? I have a sore back and a little fever, and I feel tired.

-What does it taste like in your mouth? The sweet or bitter taste of the last coffee I drank before going home.

-How do I smell? The clothes for clothesline smell like fabric softener or rain …

Turn to yourself, recognize your true needs, and choose what you really want to eat in sufficient and sufficient amounts to satisfy you.

Connect with the present moment here, now.

In addition to posting some other tips on behavior, strategy, and food, I posted a very short video on Instagram detailing this activity. See @taisespolti.

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