How To Avoid Binge Eating When in Self-Isolation

Heads up! Before we get deep into this post. We’ve put all the info in this blog post into a handy, shareable graphic. It’s A4 size so it’s perfect for printing out and keeping handy. Feel free to share it and help support others during this time.

Click on the image to access the high quality print version.  

Binge Code How To Avoid Binge Eating When in Self Isolation
How to avoid binge eating when in self-isolation

These are trying times friends.

Lots of uncertainty, fear and mayhem are rocking our world with the threat of coronavirus.

We are all feeling a lot of uncertainty and stress about the world situation. There are millions of people around the world right now who are stuck inside their homes.

Here are some of the things you might be dealing with:

1. Feeling worried and concerned

The world is in a state of fear and uncertainty right now.

It feels stressful and overwhelming.
We want to escape the stress, anxiety and fear of the unknown.
This can easily lead us to turn to food for a familiar comfort, or a quick way to numb out these feelings.

2. Boredom and feeling lonely

Once the novelty of sitting around the house all day wears off, you can start to feel bored. If you’re self isolating on your own you can feel lonely.

From experience we know that boredom and loneliness are two massive food triggers.

We never feel bored when eating, right?

3. Our cupboards are brimming with food

If you stock piled to prepare, chances are your cupboards are overflowing with tasty food. Just knowing it’s there can cause trouble. Each time you open a cupboard, it’s all sitting there, staring at you, waiting for you to eat it.

4. Too much free time.

Suddenly slamming the breaks on your busy life can really feel unsettling. We’re not used to having so much free time on our hands, we can feel uncomfortable with all that space, so we may be tempted to snack on food to occupy ourselves.

Non-hungry eating

These triggers all have one major problem: They cause you to eat when you are not actually hungry!

Non-hungry eating from time to time isn’t a major issue. We all do it. It only becomes an issue when it becomes more frequent and out of control.
Ali Kerr

Food often promises you a way to cope, but doesn’t deliver. Trust me when I say this: food doesn’t fix anything unless that thing is hunger. Whatever you were feeling before will be there when the food is gone. In the case of binging, you’ll almost certainly feel even worse.

So here is the Binge Code 6-step strategy for managing food cravings during self-isolation.

Stage 1: Check-in

In stage 1 we snap out of autopilot and get a clear reading on your true hungry levels. Here are the steps:

Step 1. Notice

The first thing we need to do is to notice our cravings. Noticing is key.

Often when we are non-hungry eating, our mind tends to be miles away. But if you start to watch carefully you catch little moments when you find yourself operating on autopilot

  • It might be when you notice you’re mindlessly raiding the fridge for the tenth time in an hour.
  • Or when you find yourself blankly staring into a kitchen cupboard, purely out of habit.
  • Or when you find yourself half way through a bag of Doritos you didn’t even notice opening.

It can be hard to catch these little moments.
They tend to be illusive, but whenever you do, I want you to quickly move on to the next step.

Step 2. Pause

Just stop whatever you are doing! Take a moment to pause.
Take a big deep breath in… hold it for a few seconds … and exhale…

This will help snap you out of autopilot and bring you back to the here and now. By doing this you have given yourself a moment’s space.

Now you can assess whether you are really hungry or not. Time for step 3

Step 3. Check in

Next, put your hands on your stomach. Drop into the sensation of your stomach. Take a slow deep breath and then ask yourself:

“I can have it if feel like it, but do I REALLY feel like it?”

Give yourself a moment to see what answer pops up.

I want you to try to feel what your body’s actually experiencing — not an abstract idea of it, not a judgement, but the actual, living, breathing experience. Notice what your stomach says. Try to get a sense of what it really wants.

If you are not sure you can ask yourself an additional questions:

Am I really hungry?”

“Or am I just feeling bored or fearful or lonely or (insert feeling here)?”

If you are confident that you do feel hungry and feel like eating the food, then by all means, eat the food, guilt free and savour the experience.

But, if you are not hungry or are not sure what you are feeling then move on to phase 2: Resolve

Stage 2: Resolve

Now that we have a clear reading on where you are at, it’s time to resolve the craving.

Binge urges and cravings can be intense so the first step to reduce the intensity of the urge. We can do that through detachment.

1. Detach

If you’re not sure if the craving has anything to do with real hunger I want you to practise the art of detachment.

How does this work?

We feel cravings in the body, not in the mind. When you feel sensations in your body, it’s really up to your mind to judge your response. The thing is, these sensations don’t have to mean anything unless you want them to. You can put these feelings into the same category as a sneeze or the shivers. They’re just bodily sensations — something that happens and nothing to get too concerned about.

When we notice a food craving it can feel like it’s coming from deep inside our core. It feels really personal, like it’s a part of who we are. Even though it feels personal, we can still separate ourself from it.

We don’t need to take it so personally.

We all have an amazing ability to let go and detach, and all you need to do is tap into that.
You can learn to shrug them off.
Treat them with indifference.
Have an attitude of “whatever!”.

This will help reduce the discomfort of not giving in to the craving.

Sure you might feel a little uncomfortable not instantly responding to the craving, but at the same time, it doesn’t have to be a major struggle. Remind yourself it’s just a simple sensation of discomfort. That’s all. It’s nowhere near as uncomfortable or as intense as you think it’s going to be.

Don’t worry if you don’t get this immediately. It takes practise! The more you practise this strategy the easier it will become. Eventually you’ll retrain your brain that YOU are in control, not your cravings!

2. Delay

After mentally detaching from the physical craving, walk away from the food and do something else for just 10 minutes.

Cravings are not constant. They ebb and flow in waves. Research by neuroscientists proves that even a 10-minute wait can drastically reduce the brain’s response to a craving. By delaying 10 minutes you give yourself the opportunity to see if the urge will pass.

If you still feel food cravings after 10 minutes then reassess. Check-in and see if you are actually really hungry. If you are hungry then you  should eat.

If the craving passes, then you know it was not a real hunger craving,

3. Self Care

Finally, if you are craving food because you are feeling lonely, bored, fed up, etc. I want you to give yourself some self care.

Instead give yourself a little self care.

Do something nice for yourself that doesn’t involve food. Go easy on yourself. Take a time out.

Why not try a little 20 minute body scan I’ve recorded to help you feel relaxed. Click here to listen

Self-care is how you recharge and get your power back.
Richard Kerr

If you need some additional ideas, here are some of our favorite tips for self care without bingeing:

  • Listen to music
  • Write in a journal
  • Call a friend
  • Call your parents or grandparents
  • Meditate
  • Stretch or do yoga
  • Take a bath or shower
  • Spend time with your pet if you have one
  • Look through old photos
  • Delete old files on your computer or phone
  • Enjoy a cup of tea
  • Research something you find interesting
  • Organize your bookshelf
  • Clean out your closet

Additional strategies

Here are some other helpful strategies for dealing with food during self isolation.

1. Try to stick to scheduled meal times.

Plan to eat breakfast, morning snack, lunch, afternoon snack and dinner, with an optional evening snack too. By planning to eat normally, you will stave off the extreme hunger that often leads to binge eating.

2. Avoid “see” food.

Constantly seeing your excess stores of food can lead to cravings- organise your cupboard so you they are out of sight and out of mind.

3. Keep yourself busy

Use scheduling to keep busy with meaningful activities. Think about what you have been wanting to organize or clean, maybe catch up on podcasts, finally work a jigsaw puzzle, or read that book you’ve started ten times.

4. If you’re well, try to be active without overdoing it

It may seem impossible to get any exercise if you’re isolated to a one-bedroom apartment, but the internet is an endless supply of quick workouts. Find something that meets your style and aim for about 30 minutes a day. You can even split this up into smaller activity sessions throughout the day. A few jumping jacks here, some sun salutations there, and you may find yourself feeling more energized and optimistic. After all, our brains release ‘feel good’ hormones when we’re active.

And a bonus tip:

5. Avoid spending too much time on social media

Research has proven that for every hour people spend on social media, their likelihood of depression increases. If you do choose to pass the time on social media, be sure to follow positive, uplifting accounts that make you feel better, not worse. Additionally, avoid accounts that promote unrealistic body image or diet propaganda, as this can lead straight to binging.

In conclusion

It’s understandable if you are feeling bored, lonely, fed up, afraid. You are not the only one.

Think about everyone else in the world who is experiencing similar feelings of discomfort and uncertainty. Similar levels of stress, fear, overwhelm, boredom. You are not alone — embrace your common humanity. Go a little easier on yourself for feeling this way. Send yourself a little compassion.

Even if you’re feeling lonely, remember you aren’t alone.

We are all in this together 🙂


About The Author

12 thoughts on “How To Avoid Binge Eating When in Self-Isolation”

  1. Oh my goodness! Impressive article dude! Thank you so much, However I am experiencing issues with your
    RSS. I don’t know the reason why I am unable to
    join it. Is there anybody getting identical RSS problems?
    Anyone who knows the solution will you kindly respond?

  2. I walked into the headshop with a socialize of intrusiveness and trepidation. [url=]bongs[/url] The walls were lined with shelves and display cases filled with colorful pipes, bongs, and other smoking accessories. The aura was thick with the sweet get a whiff of of incense, and reggae music played softly in the background. A comfortable saleslady greeted me and asked if I needed mitigate find anything. I admitted that I was a moment overwhelmed by the selection, and he offered to manifest me some of their best-selling items. As he pulled gone from a trim, silver vaporizer, he explained how it worked and the benefits of using it once again traditional smoking methods. He also showed me a variety of flavored rolling papers and a grinder with a cool design. I ended up leaving with a hardly items, awareness disconcerted to go at liberty my new purchases. The experience had been surprisingly enjoyable, and I was impressed nearby the well-educated and amicable staff. I couldn’t wait to into in dire straits and enquire into more of what the headshop had to offer.

  3. Hi there my name is Matthew D’Agati.
    Solar power is now perhaps one of the most promising and sought-after sources of clean, renewable energy in the past few years. It is due to its numerous benefits, including cost savings, energy savings, together with positive impact this has from the environment. In this essay, we’re going to discuss the advantages of choosing solar power in homes and businesses, the technology behind it, and just how it could be implemented to increase its benefits.

    One of many advantages of choosing solar power in homes could be the financial savings it gives. Solar panel systems can handle generating electricity for your house, reducing or eliminating the necessity for traditional sourced elements of energy. This will probably lead to significant savings in your monthly energy bill, particularly in areas with a high energy costs. In addition, the expense of solar energy panels and associated equipment has decreased significantly through the years, making it less expensive for homeowners to buy this technology.

    Another advantageous asset of using solar power in homes could be the increased value it may provide towards the property. Homes which have solar panel systems installed are generally valued higher than homes that don’t, because they offer an energy-efficient and environmentally friendly option to traditional energy sources. This increased value could be a substantial benefit for homeowners that are seeking to sell their home in the foreseeable future.

    For businesses, the many benefits of using solar energy are wide ranging. One of several primary benefits is cost savings, as businesses can significantly reduce their energy costs by adopting solar power. In addition, there are many different government incentives and tax credits offered to companies that adopt solar power, which makes it much more affordable and cost-effective. Furthermore, companies that adopt solar power will benefit from increased profitability and competitiveness, since they are viewed as environmentally conscious and energy-efficient.

    The technology behind solar technology is simple and easy, yet highly effective. Solar panel systems are made of photovoltaic (PV) cells, which convert sunlight into electricity. This electricity may then be stored in batteries or fed straight into the electrical grid, with regards to the specific system design. To be able to maximize some great benefits of solar power, it’s important to design a custom system this is certainly tailored to your unique energy needs and requirements. This may make sure that you have the best components in place, such as the appropriate quantity of solar panels therefore the right types of batteries, to maximise your time efficiency and value savings.

    Among the important aspects in designing a custom solar technology system is comprehending the various kinds of solar panel systems and their performance characteristics. There are 2 main forms of solar energy panels – monocrystalline and polycrystalline – each having its own benefits and drawbacks. Monocrystalline solar panels are manufactured from an individual, high-quality crystal, which makes them more efficient and durable. However, also, they are more costly than polycrystalline panels, that are created from multiple, lower-quality crystals.

    In addition to solar panel systems, a custom solar power system will even include a battery system to keep excess energy, as well as an inverter to convert the stored energy into usable electricity. You will need to choose a battery system this is certainly effective at storing the actual quantity of energy you will need for the specific energy needs and requirements. This may make certain you have a trusted way to obtain power in the case of power outages or any other disruptions to your power supply.

    Another advantage of using solar power may be the positive impact this has in the environment. Solar power is a clear and renewable power source, producing no emissions or pollutants. This makes it a great substitute for traditional types of energy, such as for instance fossil fuels, that are a significant contributor to polluting of the environment and greenhouse gas emissions. By adopting solar technology, homeowners and businesses might help reduce their carbon footprint and subscribe to a cleaner, more sustainable future.

    In summary, the many benefits of using solar technology both in homes and companies are numerous and should not be overstated. From financial savings, energy efficiency, and increased property value to environmental impact and technological advancements, solar technology provides a variety of advantages. By knowing the technology behind solar technology and designing a custom system tailored to specific energy needs, you can easily maximize these benefits and work out a positive impact on both personal finances as well as the environment. Overall, the adoption of solar power is a good investment for a sustainable and bright future.

    If you want to comprehend more about this one subject stop by my own page: [url=[color=black_url] energy consultants[/url]

  4. I recently tried in return the foremost continuously and I be compelled hint, I’m impressed with the results. I felt more tranquil and at ease, and my disquiet was significantly reduced. The gummies tasted spacious and were undisturbed to consume. I’ll definitely be using them again and would persuade them to anyone looking for a unembellished course to alleviate anguish and anxiety.

  5. I walked into the headshop with a socialize of meddlesomeness and trepidation. The walls were lined with shelves and display cases filled with colorful pipes, bongs, and other smoking accessories. The exhibit was solid with the batty about bon-bon get a whiff of of incense, and reggae music played softly in the background. A friendly saleslady greeted me and asked if I needed aid finding anything. I admitted that I was a bit overwhelmed past the range, and he offered to reveal me some of their best-selling items. As he pulled exposed a sleek, cutlery vaporizer, he explained how it worked and the benefits of using it throughout traditional smoking methods. He also showed me a selection of flavored rolling papers and a grinder with a shameless design. I ended up leaving with a occasional items, appreciation excited to essay exposed my new purchases. The sustain had been surprisingly enjoyable, and I was impressed away the knowing and on good terms staff. I couldn’t hang on to into rear and inquire more of what the headshop had to offer.

  6. CBD, or cannabidiol, has been a meeting changer due to the fact that me. I’ve struggled with longing in return years and press tried sundry opposite medications, but nothing has worked as properly as CBD. It helps me to be undisturbed and easygoing without any side effects. I also espy that it helps with take and hurt management. I’ve tried several brands, but I’ve build that the ones that are lab tested and play a joke on a genuine noted are the most effective. Inclusive, I importantly support CBD in behalf of anyone who struggles with worry, drop issues, or lasting pain.

  7. I recently embarked on a trip to thrive autoflower weed seeds for the first once upon a time, and it was an incredibly productive experience. autoflower cannibis seeds As a beginner, I was initially apprehensive, but the process turned out to be surprisingly straightforward. Primary off, the germination phase was glabrous sailing. The seeds sprouted at once, and their vigor was impressive. I followed the recommended guidelines concerning lighting, nutrients, and watering, and the plants responded positively. The same of the biggest advantages of autoflowering strains is their ability to automatically metastasis from vegetative growth to flowering, regardless of fluorescence cycle. This мейд it much simpler to be in charge of the plants without worrying there adjusting light schedules. It was a primary time-saver and allowed me to nave on other aspects of cultivation. Completely the growth sequence, the plants exhibited strong resilience and adaptability. They flourished in a diversification of environments and were surprisingly shedding to customary pests and diseases. This resilience was a assistance proper for a first-time grower like me, as it reduced the distinct possibility of major setbacks.

  8. My journey with and CBD products has been life-changing! The gummies delivered a delightful, soft meet with, easing my cancel from the mind into blissful relaxation. As for the CBD products, they’ve mature my go-to for managing anguish and alleviating discomfort. The value and effectiveness are unparalleled. It’s unlikely how these unpremeditated remedies tease enhanced my total well-being. Gratefulness for this transformative wellness development!

Leave a Comment

Your email address will not be published. Required fields are marked *