3 Ways to Change Your Perception to Shift Your Binge Eating Behaviors
My biggest breakthroughs with binge eating have happened when I really got that I had to shift my internal perceptions, not the external behaviors.
Because the perceptions drive the behaviors, it’s like a ninja move.
So the next question becomes, how do you shift your perception?
There are 3 main things I’ve found to work for me to change my perceptions.
One of the best ways I’ve found are to do things that are radically outside of my normal habits, routines or behaviors. When I do this, I then return to the familiar routines, but I have altered my perception slightly.
So that might mean indulging in my favorite food with candles, music, etc. and making a huge event out of it. Or it might mean finding a homeless shelter and dishing out soup on a rainy afternoon. Or going to a workshop to meet new people, to surround myself with different ideas. Whatever it is, I know that when I’m getting in a rut, I need to be responsible for changing my state so I can change my thoughts. Usually the easiest state to alter is the physical state, because emotional states can be much harder to manipulate.
Secondly, I had to honestly give myself compassion and permission to eat what I truly wanted. I started with allowing myself a week of eating whatever I wanted–with the guideline of eating when hungry and noticing when it subtly felt like “enough”. Like anything, this takes practice. I go through ups and downs with this, but remind myself that I’m human. Now, I tend to stick to the same breakfasts and lunches that are healthy. For dinner or dessert, I pick one thing I really want and look forward to that at the end of the day. I keep only enough in my house for about 2 evenings of this, so I can’t go too much down a hole.
Thirdly (the longest and hardest one), I’ve poured into self-help materials and courses long enough to realize that I’m more than my body. It sounds cliche, but this is a biggie.
Relating to yourself as someone that has a unique gift to contribute to the world takes your focus to a bigger playing field. Food can be a comfortable distraction that keeps you playing a smaller game. It’s easy to stay wrapped up in beating yourself up. The alternative is going out into the world as the greatest version of yourself, acting like any day could be your last. Saying what’s really on your heart, figuring out how to do what you’ve dreamed about but never thought you would really do. These things take up more time, energy and thoughts than thinking about food.
Is there something fascinating to you that’s new or out of the ordinary you might try this week, to shake things up a bit?