5 sensory activities to manage binge eating or anxiety management – 19/19/2022

Do you suffer from an eating disorder or do you know someone who knows you? There are many triggers for anxiety, depression, addiction, as well as a list that we use a lot with patients, called “ASPAS Triggers” (Action / Feelings / Thoughts / Facts and Body Sensations).

An anxious person may not have an eating disorder, but whether or not they both go hand in hand.

The impulsiveness in both of them affects the irrational sensations and irrational behaviors disconnected from perception, such as not noticing that they are eating pure margarine, not realizing that they ate a whole bag of bread, or not even knowing how to explain the taste. that he had a plate of food.

Irrationally, the moment has no explanation, no control, and the patient immediately realizes what happened, physical pain, stomach pain, and sensory pain such as impotence, sadness, frustration.

There are many strategies for taking the patient to the immediate right now, in a binge attack or as a way to anticipate the moment, and each patient will be better off until they know who their agents are each time.

Our mind always moves between the past (thoughts about what has already happened) or the future (what we will do or would like to do in the future, in fantasy), and it rarely happens here, now, in the present. This is precisely why patients with compulsions never realize what they are doing at the moment, because they do not perceive the act of impulsivity as it is disconnected and automatic.

What are the QUOTE triggers:

A – activities: going to the market, going to the mall, going to grandparents’ house, going out with friends who drink too much, going out with people who eat too much, going out with a partner, going to parties, looking thin. people on social media, watching people lose weight, seeing that some clothes no longer fit, smelling some food, eating pastimes, watching cooking sessions, and so on.

S – feelings: anxiety, anxiety, apathy, aggression, grief, anticipation, jealousy, self-pity, guilt, shame, despair, pity, despair, doubt, euphoria, excitement, frustration, humiliation, envy, anger, hatred, love bad mood, fear, nostalgia, melancholy, isolation, panic, pleasure, laziness, longing, boredom.

P – thoughts: I have to eat everything; I won’t leave anything because it’s a waste on the plate; I don’t know if I’ll eat this again soon; I have already paid, I will do nothing; they are all eating; Then I will be hungry; I am free only today; I weighed and gained weight, so I will eat, because nothing I am doing is worth it; I weighed and lost weight so I could eat.

A – events: grief, fatigue, abuse of tasks, holidays, vacations, birthdays, fights with a partner, traffic, fights with children, news, lack of money.

S – body sensations: body aches, PMS, flu, sleep, sickness, physical or emotional fatigue.

If you’ve met an activator and are suffering from anxiety or compulsion, it’s easier to see when you might have an attack because you’ve learned about your trigger (here are some examples, the list is much longer and can also be individual).

The second step in a more rational game at the right time is to bring it to the present, and there are some strategies, some more complicated, some simpler. What I will teach you is one of my strategies, if practiced correctly, is to be able to bring the individual to the current moment quickly, increasing their perceptions and time of action, and avoiding the automatic response of compulsive eating.

Whenever you are close to the moment, or whenever you feel the trigger, apply five sensory activities:

  1. What am I seeing now?
  2. What am I listening to?
  3. How is my body feeling now?
  4. What flavors do I feel in my mouth?
  5. What smell am I smelling?

In a very practical way, it’s about perceiving yourself at a specific moment of impulsivity and irrational response, which causes you to find the anchor for the exact moment you need to breathe, think, feel reason, increase response time, and increase response time. be aware of other options that go beyond eating.

Slowing down is the best answer, even if you decide to eat a piece of chocolate at this point, you will be paying attention to that particular moment, reducing the risk of eating a whole bar, but rather, in a present. and in a rational way, eating enough to satisfy what you need.

An example:

You get home in the afternoon, the house is messy, tired, hungry and the only thing you think about is the easiest and cheapest thing to eat.

Right now, you can apply the activity while walking around the kitchen or living room trying to reconnect with your physical sensations and what you would really like to eat. Maybe a butter and cheese sandwich? Maybe a chopped yogurt with fruit? And of course, if you don’t stop to understand what you’d like to eat, the risk of opening the cookie packets, grabbing the cheese bread in the basket, or even an ice cream in the freezer. much smaller.

Realized:

“What am I seeing now?” I see my son playing with his favorite toy and his beautiful smile.

– What am I listening to? I can hear the birds landing on the window of the building.

– What are my body sensations now? I feel tired, with a sore back and a bit of heat.

– What taste do I feel in my mouth? Sweet taste, or the bitter taste of the last coffee I took before I got home.

– What smell am I smelling? I smell soft fabric from my clothes, or I smell rain …

Turn to yourself, realize your real need, and then choose what you really want to eat, in the right and sufficient amount to satisfy you.

Connect with the present, the present, the present moment.

I posted a very short video on my Instagram explaining more about this activity, as well as posting other tips on behavior, strategy and food, come and watch: @taisespolti

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