There are various ways you can deal with an urge to binge. These vary from person to person, and it is not necessary that they all work for everyone. When you are experiencing an urge, the first step is to recognize that you are in the “danger zone”. Monitoring your triggers, thoughts, feelings, and urges can help with that.
Then, distract yourself.
It is helpful to have a list of activities you like to do as a distraction before you experience an urge. Some people go for a walk, read a book, watch TV, or even count backwards from 100. Stroking a pet works great too! We know that the urge tends to weaken as time goes on. This is sometimes called urge surfing. An urge is like a wave; you are following the urge all the way up and down, knowing it will eventually end if you ride it out.
Even if you start bingeing, it doesn’t mean you have to go all the way. Turn off autopilot, slow down your eating, and think that one binge is a set of multiple decisions rather than one big one. Sometimes it’s helpful to have a “quick access note” on your fridge or on your phone with your goals and values - does bingeing fit well with these? Through the course of the programme, you can access various techniques on how to manage urges and binges.
I hope that helped.
Dr Iakovina Koutoufa