{"id":3294,"date":"2018-12-03T03:13:44","date_gmt":"2018-12-03T11:13:44","guid":{"rendered":"https:\/\/bingeeatingtherapy.com\/?p=3294"},"modified":"2024-02-06T02:39:56","modified_gmt":"2024-02-06T10:39:56","slug":"get-through-december-without-bingeing-day-two","status":"publish","type":"post","link":"https:\/\/bingeeatingtherapy.com\/get-through-december-without-bingeing-day-two\/","title":{"rendered":"Get Through December Without Bingeing \u2013 Day Two"},"content":{"rendered":"

\"Get-Through-December\"Today\u2019s Tip:<\/span><\/strong>\u00a0Holiday gift baskets. You know those gift baskets that people send? The ones full of peppermint brownies and all sorts of other gooey things and candy canes and cookies and short breads and jams and pears? You know the ones that I\u2019m talking about. They\u2019re both sort of gross but also sort of delightful and tantalizing at the same time. People send those haphazardly and constantly. In fact one year I even got one sent to my office from a Residential Eating Disorder facility but I\u2019m not naming names (ahem\u2026 I\u2019m looking at you Sierra Tucson).<\/span><\/p>\n

Anyway\u2013 here\u2019s a common situation. You\u2019re at work, it\u2019s about 3pm, you wander into the kitchen because you\u2019re maybe hungry, maybe not, you can\u2019t really tell\u2026 you just need a break. The kitchen is empty except for\u2026 not one but\u00a0THREE<\/strong>\u00a0gift baskets. No one is around you and the gift baskets are mostly intact except the plastic is off \u2013 but they haven\u2019t been dug through and all the \u201cbest\u201d stuff is still in there \u2014 the bingey part of you wants to hurry up and grab the good stuff before the baskets get quickly picked through and the only thing left is 10 year old hard salamis and stale crackers with spreadable spray cheese. So quickly \u2014 before anyone comes in and sees you\u2013 like a flash you grab everything yummy and race off to the bathroom so nobody sees you eating it.<\/span><\/p>\n

Let\u2019s STOP this scenario before it starts. First thing first. You wandered into the kitchen out of habit and unsureness about what you needed. Maybe you were hungry, maybe you were bored, you were certainly in need of a break. But you automatically gravitated to the kitchen. Let\u2019s circumvent the kitchen and just walk outside. I know \u2013 that\u2019s unfair for me to say as someone in California, if you\u2019re in Minnesota being outside in December might not be ideal. However, if you can get outside or down to the lobby, someplace to give your eyes, your mind and your constitution a change of scenery \u2013 and think\u2013 what do I need? Am I actually hungry? Or do I just need a break, a cup of tea and a few minutes away from my desk.<\/span><\/p>\n

The next thing to ask yourself is, \u201cif I had wandered into this kitchen and the gift baskets weren\u2019t there, would I be looking for a peppermint brownie?\u201d If not, then you are most likely eating compulsively, out of habit rather than out of either desire or need. Not that there is anything wrong with that, but in December, when food is surprisingly everywhere, it can take over and you will feel totally out of control. This is the situation where you want to feel like you can make your decision about what you really want for your body rather than having the food and the compulsion make the decision for you.<\/span><\/p>\n

Remind yourself that just because it\u2019s there and it\u2019s there for a limited time doesn\u2019t mean that you have to eat it. That\u2019s the scarcity model.\u00a0I have to have pumpkin spice lattes in October because they\u2019re only around one month out of the whole year and I won\u2019t be able to get another one again until next year!\u00a0<\/em>It\u2019s a marketing technique to make us feel like we REALLY need something and need it now because it\u2019s only around for a limited time. But the thing is, we really can have these things whenever we want them. Remind yourself that you can have these \u201cspecial\u201d foods any time of year to avoid the all or nothing trap.<\/span><\/span><\/p>\n

If you have decided that you are hungry and that you do want to eat this yummy snack, that\u2019s great\u2013\u00a0YOU<\/strong>\u00a0have made the decision, the food has not. Look the food over, think about what you really want, and sit down in the kitchen where other people can see you (don\u2019t sneak or hide because it adds to the secretive mentality of the disordered eating behavior) really let yourself take a break from work and spend a few moments with a cup of tea and your treat. Savor it and enjoy it, then let yourself go back to work without feeling guilty and without believing that just because you ate one snack that you ruined your day and now you have to binge.\u00a0<\/span>A treat is an absolutely normal part of being a balanced and intuitive eater.<\/span><\/p>\n

Daily Inspiration<\/strong><\/span><\/p>\n

\u201cOur greatest glory is not in never failing, but in rising up every time we fail.\u201d\u00a0<\/em>\u2013 Ralph Waldo Emerson<\/span><\/p>\n

I love this quote because it\u2019s so relevant in binge eating recovery. It\u2019s not about never falling down, it\u2019s about how quickly you get up. Don\u2019t let a little slip up turn into a binge or a binge turn into a multi-day binge. If you eat something mindlessly, that\u2019s okay, just wipe the crumbs off you, smile and keep going forward.<\/span><\/p>\n

Click Here to Go To Day 3!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Let\u2019s STOP this scenario before it starts. First thing first. You wandered into the kitchen out of habit and unsureness about what you needed. Maybe you were hungry, maybe you were bored, you were certainly in need of a break. 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