“My emotions control my eating - not me!”

In my previous post I discussed how new research has shown a strong link between emotion dysregulaion and over eating / binge eating (if you haven’t read it I suggest reading it first by clicking here) . But as we know it’s one thing to know something and quite another to be able to put it into action. Knowing how to adaptively handle mood shifts without impulsively resorting to harmful behaviours is the next step to overcoming this cycle.

One of the ways we can do this is with an antecedent approach, or to put another way using strategies to help prevent a particular emotions from happening in the first place. If we can put a strategy in place to help people think more systemically when feeling the urge to binge, it can stop instantaneous action to an emotion which is very rarely the best course of action.

This approach involves Six Steps:

Six Problem Solving Steps To Prevent Unwanted Behaviour

Step One: Identify

Try and identify the problem as early as possible (if you have an urge to binge or overeat thats a good cue that something isn’t right)
Look for clues to indicate the problem is surfacing

Step Two: Specify

To solve the problem you need to understand it
Don’t just say, “I’m sad I want to eat as it will make me happy” - instead dig deeper to identify WHY you feel sad. For example: “I feel sad because I’m lonely and it’s making me feel worthless and useless”
Once you have fully identified the problem you are able to start working on an accurate solution

Step Three: Brainstorm

Consider a range of potential solutions - the more you have identified the better able you are to find one that works
For example: “I could call ‘x’ friend when I am feeling like this because they always cheer me up” or “I could go for a walk and listen to my favourite podcast because that always makes me laugh” or “I should start doing some study in my spare time because this will help keep me busy and help me feel I have more to offer the world”.

Step Four: Consider Implications

Once you have come up with your solutions think through the consequences of each one, for example:
- “If my friend doesn’t answer it might make me feel worse and more likely to binge”
- “The podcast will cheer me up but if it’s raining I will probably make an excuse not to go out and want to stay in and eat”
- “I’m getting excited at the thought of studying ‘x’!

Step Five: Pick One

Pick which one (or ones) are the best course of action. If you have followed steps 1 - 4 carefully it should be pretty easy to figure this out! For example:
- “I think the best solution would be combination of a walk first to clear my head then straight into some study when I get back!”

Step Six: Act!

The final step is not forgetting to actually put it into action - as they say practice makes perfect! The more you can act on the solution the more you will become aware of the problem (and lead up to the problem), and be able to act on it before it gets out of hand.

And if the option you thought would work didn’t!? That’s ok - try again or even try another option. These things take time and practice stay patient with yourself and the rest will follow.

And finally if you are struggling to do it alone then I suggest seeking professional help to help you identify your real needs, and you will be able to break the cycle.