What can I do to stop "emotional binging?"

... so I've recently noticed that I'm one of those people who tends to eat out of sadness/stress/etc, but I also tend to eat a large amoung of food everytime I do so. Yesterday I ended up eating 1400 calories in one sitting, and I haven't bothered to count the binge calories from today but I will say that I feel AWFULLY sick at the moment. (This eating is on top of my usual 1900 cals a day btw.) So, my question is... has anyone else had this same problem? How did you prevent yourself from eating your emotions? Has anyone successfully stopped doing this, and how long did it take you?

Another problem for me is that I don't have any close friends really and I'm not close to my family at all so I usually rely on my boyfriend (who I live with,) so these episodes usually end up happening when we get upset with each other and I don't have anyone else to rely on, so I'm not sure what to do... :'( Any support is greatly appreciated ...

I would suggest going on a run or brisk walk to help clear your mind and try talking to your boyfriend about it when you come home.  It's probably better to try and resolve these issues and not just avoiding them or taking them out on food.  You could also take a drive (just take your license) to help clear your mind.

Original Post by ibii:

... so I've recently noticed that I'm one of those people who tends to eat out of sadness/stress/etc, but I also tend to eat a large amoung of food everytime I do so. Yesterday I ended up eating 1400 calories in one sitting, and I haven't bothered to count the binge calories from today but I will say that I feel AWFULLY sick at the moment. (This eating is on top of my usual 1900 cals a day btw.) So, my question is... has anyone else had this same problem? How did you prevent yourself from eating your emotions? Has anyone successfully stopped doing this, and how long did it take you?

everyone has this problem, to varying degrees.  it may not be food that we all turn to, but we all hate to feel crappy.  there are lots of distraction techniques: go for a walk, call a friend, etc. etc.  but i really believe that the key is to learn to be okay with feeling crappy for awhile. 

emotions are unavoidable, but they're also temporary.  when i'm depressed, lonely, frustrated, angry, whatever, i try to just be in that emotion fully for as long as it takes; usually, in 20 or 30 minutes, i'm done and ready to move on.  sometimes it takes longer.

the point is, it's okay to feel bad, as long as it doesn't take over your life. 

Original Post by ibii:

Another problem for me is that I don't have any close friends really and I'm not close to my family at all so I usually rely on my boyfriend (who I live with,) so these episodes usually end up happening when we get upset with each other and I don't have anyone else to rely on, so I'm not sure what to do... :'( Any support is greatly appreciated ...

this is something that you need to address.  people can't support you unless you let them, and for the most part, they want to do it.  pick one of those friends that you don't feel close to and give them a chance; they'll probably like you better for showing your weaknesses.  it's hard, but it's so much better than the alternative.

As pgeorgian said, yes, many folks have this same problem. The first thing to do is understand what circumstances bring it on. Once you're aware that you're vulnerable to emotional eating, and able to identify the triggering events, you're able to deal with it.

That said, there are a few things that you can do to minimize the episodes.

1. make a list of other things you can do that will busy your hands instead of eating (i.e. if you like crafting or have a photo album to do, it's difficult to do that while eating - or paint your nails, or go for a walk to get out of the house like runningbuns suggested)
2. keep your environment clean of high calorie foods: don't buy a package of cookies. If you want a cookie only purchase one at the bakery counter & don't have tempting foods hanging around the house.
3. write yourself a letter when you're feeling good about why you want to accomplish your goals and why eating too much sabotages you. Read that letter when you're about to or in the midst of your binge.

Those are a few techniques you can use. Good Luck!

runningbuns I used to go out for a walk or a drive, but ended up with the problem of either being out alone at midnight (!) or in my car at midnight and somehow always end up getting questioned by police as to why I'm out so late... unfortunately I can't choose what time an argument will start :(

pgeorgian Thanks for letting me know that I'm not alone; I also greatly appreciate the advice of just accepting that emotion for a while instead of trying to eat it away. I hate to say it, but saying that I have no close friends was my way of saying I have no friends :\ my only friend had to move away to another state and I'm not really the social type so I'm kind of stuck there

esherman68 I love the first&third suggestion so I'll get right on that list and post a note on my wall about the letter. I sometimes write in my journal when I'm upset but then I developed this other problem of feeling guilty when I journal, so I'll have to rethink that. I do love the second suggestion but I'm not sure how well it will work out as my bf and I live together and he is quite underweight so we always have things like ice cream around for his shakes and whatnot.. *sigh*

I have the same problem. When I'm feeling down it really helps me to write about it.  I also date my entries so I can see if there is a pattern.  I think what pgeorgian said about really feeling those feelings helps a lot. Suppressing them won't do any good.  It helps to talk to your boyfriend (I also live with my bf) when you're having problems.  Let him know what you're feeling and what led up to your fight.  Having a healthy dialogue will deepen your relationship. I've had some of the most stupid fights with my boyfriend, and we both feel better when we've talked about it.  Remember, he can't read your mind-let him know your thought process. Allow yourself to feel vulnerable with your bf and your friends.

Exercise helps me immensely, even if it's just a walk around the block, or some window shopping. Sometimes I'll start cleaning up my apartment, or take a shower/bath.  You could try chewing some gum or drinking tea to keep your mouth busy.  I definitely haven't got it all figured out and I'm working on most of the same issues as you. You're not alone. Try to find an outlet for those emotions. Maybe even talking to a therapist or calling an anonymous hotline could help. Good luck.  Feel free to send me a message!

I have the problem too, last time I got stressed I said screw it, ate tons, and then went to the gym. Working out helps with stress I think...

I suggest  playing a video game? I think that usually helps me focus else where...

honestly, this is me to a T. i had a binging problem, serious problem, and often would purge afterwards. i got prescribed lexapro to help control my depression and anxiety, and since then, i have not ONCE overeaten, or binged/purged, due to stress. i think preventative measure is key. i especially like the medication because even if i do get anxious/depressed, i am able to rationalize better and not feel so out of control.

i am not saying medication is right for everyone, but look into it. its not a cure all but it definitely has helped me. good luck.

I have found that worship/christian music helps lift me up when I am down.  I will go in the bathroom and get a shower or nice bath and sing my frustration away.  I always feel better afterwards and there is no food involved, hard to eat when you are in shower/bathtub.  A drive in the car with a good cd would help too.  I have found that praising God when I am depressed or frustrated has the most awesome affect on my whole being. 

As for binging, only give yourself one free meal a week, and anything over that, you have to work off whatever you eat over your alloted calories.  I use my treadmill for this purpose.  I have found that working off 250 calories takes time and is definately not worth a cookie or two.

It is hard, I believe we all struggle with trying to eat the right things and fighting off all of the temptations.  It is probably something that I will always struggle with, but it is possible to change your mind set, it takes dedication and constant training. 

As for you not having any friends, you can and definately need to change that.  Get on facebook, look up old class mates, keep in touch, join a competative sport league such as softball, soccer, field hockey, basketball, anything to get you out moving around and socializing with other people.  It is not healthy to only rely on your bf, you have to have a life outside your bf.   Think of the things that you enjoy and try to get involved with them with other people.  Open yourself up to new friendships, you just might be suprised at the results.

Feel free to add me as a buddy and email anytime you are down.  I will be your friend and modivator.  You can do this, you can change. 

I am also an emotional eater and am not proud of the last two days.

A big thing that works for me is not having bad binge food around. My husband gets ice cream flavors and potato chips that I don't like.  I can binge on celery and peanut butter and not do too much damage to my positive progress.

I love chocolate and one thing that helps is having sugar free hard candy.  One or two baskin robbins mint chocolate chip (from Wal-Mart) hard candies satisfies my craving, at least long enough to find something else to do.

Reading and surfing the web are NOT good 'other things to do' because I can eat while doing them.  I need something that takes both hands -

write a thank-you note (make someone else's day!),

start a load of laundry,

hand-sew a baby toy, and

review and delete pics on my digital camera, are a few I've done recently.  

I hope you've gotten some good ideas in this thread.  I have!

I used to have a really bad problem with that. I'd eat when I was depressed or angry. The only way I could get over it was just sticking to my guns with diet and learning to deal with stress in a different way. I found that it was alright to just be sad and cry for a little bit and allow those feelings, rather than stifle the feelings with food.

Thank you all so much for your encouraging replies! I feel a lot better armed to deal with the situation the next time it happens to come up now. I particularly like naruelle's idea of playing video games more often, as it does keep me busy enough that I usually can't eat without taking a break and requires both hands.

My next concern is what I can do to prevent it from happening at work - I work in a bakery and today when I found out that my usual coworker is going to be gone for six weeks and possibly forever and that I'll most likely get stuck working with someone I despise I ate an entire sample tray of banana nut cake -_-;; Any suggestions for dealing with the situation at work?

ooh bakery;; just think those aren't for you, they are for customers!!

that's a totally different game... but at home, make sure you don't get junk food. at least get fruits and veggies so you can eat that during the binge. Get alot of gum. drink alot of tea. Eat dum dum pops (25 calories per pop). that helped me alot! I only really ate a banana + 1 dum dum pop + 2 gum rather than 2 packages of cookies.

I hate stressing out T_T sigh. i don't know where i should go sometimes so i eat T.T but at least i eat apples and carrots!

also if you live with someone its harder to binge. hang out with that person in the same room. crying works too, I should try it sometime.

For me, the only thing that would help me get through moments of a possible binge was to eat something BUT eat something healthier. I made myself think about it before I actually got what I really craved or wanted. Instead of GirlScout cookies I ate 100-calorie pack cookies n cream and ALWAYS had fruit available in the house. I noticed that on the days I broke my daily calorie intake, I didnt have fruit handy.

Have you ever thought of getting a punching bag...or one of those inflatable toys that balance and when you hit it, they come back up? (hopefully you know what i'm talking about). If so, I would suggest getting one of those, so if you're upset, take it out on the toy AND you'll be getting a bit of a workout too!

Could I also suggest that you write what you're feeling BEFORE any food is eaten? Hopefully, when you're done writing the craving is gone. For me a big helpful tool was to keep a food log and kept it in my purse and everytime I was too temped either at home or elsewhere, I would look and see if i could afford that setback.

Original Post by ibii:

My next concern is what I can do to prevent it from happening at work - I work in a bakery and today when I found out that my usual coworker is going to be gone for six weeks and possibly forever and that I'll most likely get stuck working with someone I despise I ate an entire sample tray of banana nut cake -_-;;

When I see a certain food I associate it with calories. Like a KrispyKreme donut...is 200 calories...so I dont see a donut...I see 200 calories. Try thinking of the food in the bakery like that...and hopefully it can turn off all the temptation!

Here's an article doing the "math" of calories relating to fat.

http://www.weightlossresources.co.uk/slimming /calories_fat.htm

She explains that losing a pound calls for cutting 3,500 calories. Which amounts to 500 calories a day. That  donut aka "200 calories" will set you back for that day.

I only really do this with junk food and fast food. I do like to give myself a little treat every now and then. Hopefully this can put some perspective!

Good Luck!

Get the book  The Complete  Beck diet for Life by Judith Beck . It is all about how to control emotional eating and weekend eating etc. It is different from any other diet book I have read.  Get it from the library and see what you think.

Also I agree with your other diet friends, you need a new outlet so your life isn't all wrapped up in your boyfriend. But I think it needs to be an outlet with other people. Join a scrapbooking club or scrabble club or knitting or quilting group or a church or whatever gives you something new and a hobby that also gives your boyfriend some time to himself. Your librarian should know what is available in your community.

Also everytime you get mad. Cut vegetables. IT takes the frustration out and there are only so many carrots you can stress eat !! :-)