I know manyof the tactics I promote for coping with urges to binge are sensory based and
physically active. That’s my jam. It’s very effective for certain people. Far more effective than
cognitive or mindfulness strategies where your body is in a standstill and you have no
body-based support to help you manage the challenging sensations. I normally say fuck it just
let yourself be”weird” and unconventional and engage in the sensory strategies because if
you’re bingeing, you’re crazy. So if you’re gonna be “crazy” anyway, it’s better to be not bingeing
and crazy, than bingeing and crazy, right?
However, I know there are some circumstances where one would like to have more discreet
strategies available when coping with the urge to binge, such as in a public place where
someone does not feel safe flapping around. Here are five discreet strategies you can employ to
combat dissociation, come back in your body, come back into consciousness, and navigate
through these challenging moments without drawing unnecessary attention to yourself.
- HandSqueezing: One effective technique is to discreetly squeeze your hands together.
This simple action can provide sensory input that helps distract your mind from the urge
to binge. The pressure applied to your hands can serve as a grounding mechanism,
bringing your focus back to the present moment. - Pocket Crystal or Rock: Keeping a small crystal or rock in your pocket can offer tactile
stimulation when you need it most. Notice its shape, its texture. Running your fingers
over its surface can provide a calming sensation and remind you to stay in your body.
You can be here now. - Bathroom Break: If you feel overwhelmed by urges while in public, excuse yourself to the
restroom. Take advantage of this private space to practice deep breathing exercises, do
somesquats, splash cold water on your face, or send off an emergency text or call to a
friend, support, or sponsor. These actions may diminish the intensity of the urge or at
least provide you resources to be with the urge as it is. - Pedestrian Crossings: Here is a hack I devised: wait for the pedestrian crossing sign to
start flashing, then briskly rush/jog across the street. In public, you are “forced” to run a
short burst. You release endorphins and it provides a way to physiologically change your
state from out of the urge to binge. - Pretend Phone Conversations: I pretend I am on the phone with someone, but really I am
just talking out loud to myself, talking out this urge to binge. Engaging in a pretend phone
conversation is unconventional, but it can be surprisingly effective. By vocalizing your
thoughts or simply narrating your surroundings, you ground yourself, engage your frontal
cortex (which is related to self control and executive function), articulate reasons why
you wouldn’t want to binge, and combat the wordless pull of dissociation through
WORDS. Youcanput onearphones and pretend to talk on the phone, and it really helps.
Using these discreet strategies when you need them can empower you to manage urges to
binge eat more effectively, even when you’re in public. Remember, finding what works best for
you mayrequire some experimentation, so don’t be afraid to try out different techniques until
you discover what works best for you.
It’s important to acknowledge that seeking support from others can also be instrumental in
navigating challenges related to binge eating. You’re not alone in this journey, and there are
resources available to help you every step of the way. Together, we can work towards building
healthier habits and building a life beyond binge eating.
With love,
Kristina
