Binge Eating Group - Week 2

Week two was about consequences and cues. Positive consequences of binge eating for me are: distraction from unpleasant tasks, relief from tension, stress, anger, emotional numbing, feeling comfort or pleasure.

"The binge eating is maintained because the positive consequences resulting from binge eating behaviors are more immediate than the negative consequences."

Negative consequences for me are: social withdrawal, problems from being overweight, depression, guilt, shame, negative self-esteem, weight gain.

One of the main strategies for dealing with binge eating is to change your response to cues by rearranging cues and changing your response to cues.

You rearrange cues by 1) avoidance (don't have a binge food at home), 2) restrict the field (eat only at a table, away from TV), and 3) strengthen positive cues (eat with others if it helps prevent a binge.)

You change your response to cues by 1) building in a pause (wait in between servings), 2) change the behavior (go for a walk instead of eating), and 3) structure your environment to avoid a binge (bring a healthy snack when you go out and don't bring money.)

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Binge eating is a mental illness. You need to fight the "monster" of the binge eating disorder talking to you with positive thinking/talk.

Mental rewards/positive affirmations are important to do daily. You don't have to believe them. Just keep saying them. Find three to five mantras and say them three times daily. Write them down on note cards to help you remember.

• I find the joy in every day.
• I can do the uncomfortable.

If you are putting effort toward reducing binge-eating behavior, it is a productive effort.