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How does mindfulness help binge eating?

mindfulness binge eating

You know how sometimes it’s not even noon but you know that you are going to have a binge when you get home from work that night? You begin planning it, thinking about what stores you’re going to go to, what foods you’re going to get, where you are going to eat it, what you’re going to do when you eat it, what it will feel like in your mouth, what you will be doing while you’re bingeing (will you be watching television? will you be searching the web? will you be on the phone? or will you just be sitting alone with the food?) You begin to get excited and your amygdala (the part of your brain responsible for emotional reaction) lights up with excitement. Just the anticipation and desire of a binge creates activity in your brain that basically brings you to the binge. So your actual binge starts about 6-8 hours before the binge starts. It’s those first thoughts about it, the anticipation which just carries itself and basically makes you feel as though you don’t have a choice. The thoughts of bingeing carry you straight to your binge.

 

So that’s where mindfulness and meditation come in. When you first have those thoughts and the pleasure center in your brain begins to light up with anticipation (it’s not unlike the process of flirting, or hooking up with someone pre-sex or orgasm), it feels as though it’s over. You’re going to binge. However, when you check in with yourself and say, “oh yeah, there are those thoughts again, I’m planning my binge…” you can slow yourself down. You can tell yourself that just because you are planning your binge, doesn’t mean that you have to go through with it. Just because the process part of the addiction has begun does not mean that you have to go through with it. Remember, this is the SAME EXACT function that cocaine addicts go through before they score their drug, it’s the same process that sex addicts go through when they are looking for a prostitute, it’s the same process that gambling addicts go through when they are selling their wedding ring for money to put in a slot machine.

So what we want to do here is slow your brain waaaayyyy down. Even though it’s just noon and you are at work in front of your computer, your mind is at home in the refrigerator.

So what can you do?

1. First, recognize “oh, I’m having THOSE thoughts again…”

2. Remind yourself, “I’m not in the middle of the binge yet, I’m right here at my desk.”

3. Ground yourself, look at your feet on the floor, look at your hands, put your hand over your heart and breath into your belly. Be where you are, not where your mind is taking you.

4. Remind yourself why you don’t want to be on the other side of the binge

5. Think about alternatives, think about what it would be like to wake up the next morning without a binge, let that process excite your mind

6. Plan something equally relaxing for that evening ie: date with friend, bubble bath, taking a long walk outside while listening to music or podcast

7. Call someone and tell them that you have a binge planned and you don’t want to go through with it.

8. Get on this forum and ask for support.

9. Remind yourself that you have a choice. It doesn’t feel like you do, but you do, the thoughts and the desire can’t make you binge, they are just thoughts and desire. You have thoughts and desires a million times a day that you don’t act on.

10. Calm your brain down and slow down your thinking with deep breathing and meditation. 

Eating disorders are notoriously rough because they hit you on lots of different levels, process addiction, food/sugar addiction, trauma relief, bad habit… there are a million different reasons that people binge, but if you can bring some mindfulness into the equation, you have a great chance of recovering.

Friday Q & A- Help I’m addicted to sugar! How can I stop eating sugar?

sugar addictionThis comes to us from a reader in Williamsburg, Brooklyn.

Q- So I’m pretty sure that I’m a sugar addict. I’ve been in treatment for years to deal with my eating disorder. It started as anorexia when I was in high school. Spun into bulimia when I was in college. When I was 22, I went into  rehab for my eating disorder where all sugar was off limits. When I got out of treatment, I stayed off of sugar for like 4 years. For the past year and a half, I’ve been eating sugar again, and not in a healthy way. I’ve been bingeing on it. I’m not purging, which is great, but every time I try to get back off sugar, I last for like maybe 2 or 3 days, then I’ll have an insane binge. I want to quit again for good. My current therapist says that sugar addiction is a myth and wants me to learn to eat it in moderation. But I can’t! I really can’t. And I definitely feel better when I’m off sugar. When I’m eating sugar, my head is foggy, I’m bloated and tired, I think about it all the time, where to get it, what I’m going to do with it, how to stop eating it,  my skin breaks out, and I’m lethargic. When I’m off sugar, I’m calmer, more relaxed, more focused and happier. Do you think that sugar addiction real?  How can I give up sugar once and for all? -Rebecca

Answer:  Hi Rebecca, thanks so much for your question and I want to tell you that there is no easy answer to this. I understand your therapist’s perspective on this.  Many eating disorder treatment programs shun the addiction model and believe that restricting particular foods is what leads to bingeing, purging, and anorexia. Many programs will even take patients out for dinner as part of treatment and have them order dessert to learn to integrate sweets in a healthy and moderate way.   However, the 12-step model of recovery does believe in the addiction model and programs like OA will support abstinence not just from a behavior, but also from a particular substance (sugar, white flour, etc.)  The recovery community is at odds as to which model to follow.  There have been many studies done,  but there has been no consensus on whether sugar addiction is real or not.

That being said,  there is evidence of sugar addiction.  In a 2003 study published in Brain Briefings, it was found that rats exhibited identical behaviors toward sugar that follow the addiction model in humans, which are bingeing, withdrawal and craving.  They doubled their intake and began bingeing on it after having it restricted from them, which of course it what happens to people when they diet and restrict calories then come in contact with lots of candy, ice cream or baked goods. According to Takash Yamamoto, in his  May 2003 study “Brain mechanisms of sweetness and palatability of sugars” published in Nutrition Reviews, Sugar and the taste of sweet stimulate the brain by activating beta endorphin receptor sites, which are the same chemicals activated by heroin and morphine. However, a literature review published in 2010,  in Clinical Nutrition Journal states that there is no support  that sugar may be physically addictive or that addiction to sugar plays a role in eating disorders.

So, although there’s no real consensus from the scientific community, in your email you state When I’m eating sugar, my head is foggy, I’m bloated and tired, I think about it all the time, where to get it, what I’m going to do with it, how to stop eating it..  That statement alone can describe someone dealing with a crippling addiction.  So, is sugar addiction real? I think that for you it certainly feels real.

So that brings us to another question, do you have to give up sugar completely? I am always hesitant to go for the all-or-nothing approach. I do like to encourage people to learn to eat sugar moderately. Sometimes I’ll have someone bring in their binge food to the office and eat it slowly, very slowly to see what comes up for them emotionally when they eat that food. We then discuss it, and as they s-l-o-w-l-y eat the food, they begin to take the power away from it and reclaim their own power. They then make a plan as to how they will eat the rest of the night and what they will do to take care of themselves. This act of eating sugar in a contemplative way, without the fury and the madness, and then walking away from it, can change your belief about yourself around it. If you can physically walk away from it, even once, then the addiction is broken. Then you know that you have the power, not the sugar.   That’s an exercise in mindfulness.

But it is true that some people find avoiding sugar altogether much easier than using mindfulness to gain power over the sugar. And it’s true, it’s a practice.  But it is possible to find peace around sugar whether you decide to give it up completely or to find some moderation with it.  Below is a list I created to help you to give up sugar if that’s what you would truly like to do.

How to Give Up Sugar

1.)Eat fruit! Your body needs glucose. Some anti-sugar advocates will say that you need nothing but meat. Even our first food, breast milk is very, very sweet. We need glucose to give us energy, rebuild our cells and keep us going. Don’t eschew fruit in attempts to let go of sugar.

2.)Take it one day at a time. Don’t say, “I am giving up sugar forever,” say “I won’t eat sugar just for today.”

3.)Don’t be all-or-nothing about it. Just because you eat one cookie, that doesn’t mean that your body has to continue on a sugar binge. You can choose to make the next thing that you put in your mouth be something healthy, or nothing at all for a few hours until you’re ready for your next meal.

4.)Meditate! Try hypnosis for sugar addiction.

5.)Try to get more healthy fats into your diet. By adding Omega-3 fatty acids, or olive oil to your salads, or even a teaspoon of extra virgin coconut oil, you might find that your cravings decrease.

6.)Try supplements:

B-Vitamins help regulate serotonin levels to elevate mood and decrease binge episodes

Chromium 200 mcg per day – when needed for sugar cravings. Helps insulin to get into your cells to regulate glucose so that your hormones stop sending messages to your brain that you need more sugar.

Manganese- 10 Mg per day helps the transport and metabolism of glucose. It stabilizes blood sugar to reduce sugar cravings

Magnesium- 500 mg per day- calms the body and the brain while stabilizing glucose levels which can wildly fluctuate when a person is bingeing on sugar. When magnesium levels are stable, cravings decrease.

Zinc- 15mg- per day- helps to regulate appetite

5-HTP- 200 mg per day in the evening- or whenever you have the urge to binge. The precursor to serotonin will  suppress your appetite and relax you to take the anxiety away from the binge.

L-Glutamine- 500 mg when needed no more than 3 times per day. When you are having a strong sugar craving, take 500 mg of L-Glutamine or open a capsule and put the powder on your tongue. L-glutamine is an amino acid that is converted into food for the brain.

7.)Stabilize your blood sugar by eating protein with every meal and eating bits of protein between meals. When you’re not having blood sugar dips, your body won’t crave sugar.

8.)Drink teas, like peppermint or chamomile when you’re having a sugar craving.

9.)Get support. Consider joining a group like Overeaters Anonymous to help you get through.

10.)Use fruit like raisins and bananas and spices like cinnamon and cloves to “sweeten” things like plain yogurt or oatmeal.

Thank you for your question, and I hope that this has been helpful.

Do you have a question about binge eating, bulimia, anorexia, or anything associated with eating disorders? Send an email to bingeeatingtherapy  at gmail dot com. All questions will be kept confidential. Include your first name or the name you want to be referred to as and your location.

Ten Differences Between Compulsive Eating and Mindful Eating

It’s not super easy to recognize when you are eating compulsively. Sometimes we get so entrenched in our habits and our lives that we just forget about taking time to really nurture ourselves.  Food and eating becomes habitual, mindless, and unhealthy. Of course it’s normal that you are not going to be eating mindfully all the time, sometimes life dictates that we have to eat in the car, or we have to get takeout or use the microwave. However, if you find that in your life you are mostly doing compulsive or mindless eating, it might be time to look closer at that and try to make a change toward mindful eating.

courtesy of eatingmindfully.com

courtesy of eatingmindfully.com

 

1. When you are eating  compulsively you: Scarf your food down quickly and without thought and without noticing what you just ate.

When you are practicing mindful eating you: Eat slowly noticing the tastes and textures of your food and take note of the way it feels in your body. You also notice what your body feels like and how much you actually need.

 

2. When you are eating  compulsively you: Eat while you are driving.

When you are practicing mindful eating you: Do your best to create time and a break for yourself to sit and eat your food.

 

 

3. When you are eating  compulsively you:  Eat in front of the TV, eat in front of your open laptop, or eat while staring and thumbing through your iPhone.

When you are practicing mindful eating you: Are paying attention to your food, your thoughts, your feelings, and taking time to savor the moments of peacefulness and quietude that you have to yourself or on pleasant conversation with another human being.

4.When you are eating  compulsively you: Heat up your food in the microwave.        

 When you are practicing mindful eating you: Take time to cook or heat up your food in the oven or on the stove.

5. When you are eating  compulsively you: Grab take-out or fast food most of the time

When you are practicing mindful eating you: Take time to shop for and cook with fresh or seasonal ingredients.

6. When you are eating compulsively you:  Automatically get food whether you actually want it or not out of habit

When you are practicing mindful eating you: Assess whether or not  you are hungry and whether you actually want the food that you are going for rather than eating it out of habit (like grabbing popcorn at the movies).

7. When you are eating compulsively you: Eat until you are uncomfortably full

When you are practicing mindful eating you: Pay attention to your body and stop eating when you are comfortable, satisfied, and before you are full.

8. When you are eating compulsively you: Often eat food that is devoid of nutrition

When you are practicing mindful eating you: Eat food that is nurturing to your body and contributing to your overall health

9. When you are eating compulsively you: Often didn’t even notice that you ate something and then find that you’ve devoured the whole thing and you’re sitting with an empty plate, you wonder, “did I just eat that? I barely noticed.”

When you are practicing mindful eating you: Focus on the intention of eating and notice how much you are eating, how quickly you are eating and  figure out if you’d like to slow down or not, you think about whether or not you are enjoying the meal.

10. When you are eating compulsively you: Munch on snacks that are set out in bowls in front of you just because they are in front of you, such as pretzels, M&Ms, peanuts, hard candies, whatever…

When you are practicing mindful eating you: Think about whether or not you’d like to be eating what’s in those bowls, whether or not you are hungry for these things or if you want to eat these things or not.  If you don’t want to eat those foods and you are finding that you are feeling too impulsive when they are in front of you, you either move to bowl or move away from the bowl.

To start out with a mindful eating practice, just set one intention before a meal. That intention can be anything, such as “I’m going to let myself taste my food and experience it more fully,” or “I’m going to eat slowly,” or “I’m going to notice my hunger and satiety in this meal.”  Maybe at your next meal you will set a different intention. Just try it once and see how it goes for you. Once you become mindful and conscious of your eating, things totally change. Food no longer has a hold over you because you have brought consciousness to what was once a compulsive or unconscious behavior.

You might additionally check out:

Guided Visualization for Integrating Mindful Eating

The Center for Mindful Eating

Dr. Susan Albers Blog (Psychologist specializing in treating eating disorders using mindfulness)

Mindful Eating as a Way to Fight Bingeing

 

How to Stop Calorie Counting

how to stop calorie countingDo you ever feel like counting and numbers are taking over your life and your mind? Are you constantly counting pounds on the scale? Weighing and measuring your food? Do you know the number of calories in every food and the grams of carbs in everything that you put in your mouth? Is this obsession driving you crazy?

Many of my clients come in feeling as though they’d love to stop counting calories, but they don’t know how, they feel as though if they did, they’d totally lose control. Counting calories helps give them a sense of control and satisfaction.

Usually, when I begin people on the road to intuitive eating and mindful eating, I help them wean off of calorie counting by using numbers to help them assess their appetites. It’s actually a lot more challenging than calorie counting, but ultimately more useful. It increases mindfulness and helps you to actually get in touch with the needs of your body.

How to do it: 

1. Learn the hunger and satiety scale.

 

0 Starvation mode. Void of feelings. No energy, tired, empty.
1 Ravenous. Feeling uncomfortably hungry. Dizzy, grumpy.
2 Very Hungry, unable to focus on work or conversation.
3 Hungry. Stomach is beginning to growl, you are beginning to lose focus.
4 Getting Hungry. First thoughts of food begin.
5 Neutral. Not hungry, not full. Not obsessing about food. Nurtured, productive, able to focus. If you are eating, you can still eat more.
6 Satisfied. You’ve eaten enough to be content. You are not uncomfortable, yet you do not need more.
7 Slightly Full. A bit more than satisfied. You might feel like you had a bit too much.
8 Very Full. You begin to feel bloated as though you’ve had too much.
9 Uncomfortably full. You just want to go to sleep. You might feel depressed or regretful.
10 Completely Stuffed. You feel like you might throw up. You are in pain, you can’t focus, and you don’t know how you got here.

2. Decide to  learn to not let yourself drop below a 3 and not go above a 7.

3. Check in with yourself throughout the day. When you find yourself at a 4, it’s time to think about getting a meal.

4. Before each meal, note or write down where you are on the hunger and satiety scale.

5. Eat your food slowly and mindfully and stop right in the middle. When you stop, note or write down where you are. If you are at a 5, you know that you can eat a bit more. Stop again and if you are at a 6 or a 7, stop eating.

It’s that simple. But it’s not simple really because you are using the wisdom of your body to tell you how much or how little you should be eating rather than an arbitrary number that doesn’t necessarily relate to what your body needs. Keeping track of the numbers on the hunger and satiety scale will help you to feel as though you are in control in a way that calorie counting did only it’s also a way to increase mindfulness. After a while, you will be able to stop using the numbers because you will intuitively know when to eat and when to stop eating.

Start by trying it for one meal a day. You can also check in with yourself every 1-2 hours and ask yourself where you are on the hunger and satiety scale.

You might try some hypnosis to help you stop dieting and to eat more mindfully for your body and less by someone else’s calorie chart.

Interested in doing a  seven day experiment? Try it and link to this blog post, I’d love to see how it goes for people!

10 Ways to Get a Healthy Body Now

10 ways to get a healthy body1. Eat mostly minimally processed and whole foods. This means choosing to actually eat a piece of chicken and broccoli that you get from the store rather than picking up a chicken and broccoli Lean Cuisine and having it pass for dinner. You want your food to have as few ingredients as possible. A steak is healthier than a 100 calorie snack pack. A baked potato is healthier than a slice of low fat  processed American cheese. You get what I’m saying. Try to keep it as simple as possible. It’s actually easier and will improve your health a million-fold. Check out these articles on the benefits of eating whole foods.

2. Don’t obsess about it.  So, eat processed foods most of the time, but say if a bag of cheez-its should pass your lips, you’re not going to ruin it all. You don’t have to binge on processed foods all day long and then vow to only eat apples and broccoli and chicken for the rest of your life. You’ve set up a baseline of healthy with eating mostly whole foods. So if you can eat healthy most of the time, you can have a little bit of the not so healthy every so often. It’s okay. It’s fine in fact. This is the way I suggest working it. When you see something that you really want, allow yourself to have it. But, first, go for the whole unprocessed so that you know you’re giving your body something healthy. Like if there is a choice between a fruit salad and a piece of (unhomemade/supermarket bought) cake, opt for both, but eat the fruit salad first, then eat the cake. You get your healthy food in, you don’t forgo one for the other. There’s no deprivation there and you are letting yourself eat for both health and enjoyment.  When you give yourself the healthy food first, there is also less opportunity for bingeing because you’re hungry or depriving yourself.  I differentiate between a piece of supermarket bought cake because I really believe that I homemade cake is healthier. There is less likely to be lots of artificial ingredients and preservatives and more love and whole ingredients added.

Obsessing about eating whole foods is just another diet. You don’t want that. You want to eat for health and for enjoyment — it’s okay to eat for enjoyment!  Obsessing will also set you up for failure. Think of eating whole foods as your way of nurturing yourself, not punishing.

3. Exercise with love- Forget about reading about the best ways to lose weight or how to get a ripped physique and think of exercise as something to bring you pleasure and to help you destress. If you like to run, then run. If you like to swim, then swim. If power lifting is your thing, more power to you.  If you like to take long leisurely strolls, then do that. If  you love yoga, do yoga.  If dance classes bring you joy, do that. You don’t have to exercise hard, you just have to get out and move several times a week. And seriously, you don’t have to power through your exercise, moving can be slow.  It can be a nice walk through the park with a friend or pushing a stroller or listening to a podcast or book on tape. Think of exercise as quality time with yourself rather than something you have to do. If you can exercise outside and get a little vitamin D grade sunshine, it’s a bonus.

4. Sleep at night. - Seriously get your sleep in order.

One of the ways to begin to encourage good health into your life is to start with your sleep.  Sleep and mood go together. When your sleep is off, your mood is off. When your mood is off and your sleep is off, your immune system is compromised and your emotional stability is off. You then become more susceptible to colds, flu, disease, as well as anxiety, depression, and car accidents. Sleeping too much or too little sleep can both be hazardous to your health. Healthy adults need 7-8 hours each night. My husband, who lived for years with chronic insomnia was helped greatly by this book.

Make your bed a welcoming place.   Go out and buy a nice, comfortable set of sheets and a new comforter and lots of fluffy pillows. Make your bed someplace that is inviting and luxurious. If you can’t afford new sheets right now, wash your current sheets and bedding and fluff it up, spray it with some lavender and try to give it a little bit of new life. At night, an hour before you think you should go to sleep, get into bed. Let’s say you want to be asleep at 11, get into bed at 10. Don’t turn your TV on, don’t bring your computer into bed with you. Bring a book, or a magazine, or your iPod. Listen to some relaxing music with your eyes closed or listen to a guided visualization, and just begin to let yourself relax. This isn’t about sleep, this is about relaxing your body. Sleep is a natural biological process that your body can do once you begin to relax your body and your mind. You might also want to get into the bath about 90 minutes before you want to be asleep. A hot bath with Epson Salts is a great way to relax your muscles and calm your mind and warm your body up for sleep. Try to think of a nice bedtime routine that you can do every night that will help you fall into a restful sleep. You might draw for 1/2 hour before you get into bed, you might bathe, you might write in your journal, but find something that works for you and do it nightly.

If you find that sleep is impossible, there are lots of natural sleep solutions such as taking extra magnesium supplements at night or checking out herbal sleep aids out there such as valerian, chamomile and skullcap as well as amino acids like 5-HTP and L-Tryptophan or a synthetic hormone of melatonin. Definitely ask your doctor or Naturopath about supplementation for help with sleep before you take anything. There are also over the counter solutions as well as prescription solutions that your doctor can help you sort through. There’s no shame in finding something to help you sleep. Being sleep deprived leads to poor decision making, especially around food choices. It also leaves you looking for more energy and many people use caffeine and sugar to achieve this.

5. Floss Your Teeth- Did you know that having good oral hygiene is a way to keep your heart healthy? Gum-disease-causing bacteria can contribute to cardiovascular disease. This may work through inflammation; people with more gum disease bacteria also had more white blood cells circulating in their blood because white blood cells are part of the body’s response to infection.  So floss daily!

6. Hug Someone-Believe it or not, hugs can reduce stress. Hug your Mom, your Dad, your Rabbi, your Pastor, your Son or Daughter, even hug your dog or you cat. Human love, compassion, and touch can be so healing.  In fact, A University of Virginia neuroscientist has found that women under stress who hold their husbands’ hands show signs of immediate relief, which can clearly be seen on their brain scans.

7. Stop drinking, or cut down dramatically if you are drinking daily-  I’m sorry to report that drinking alcohol daily dramatically increases your risk for cancer.  A new study shows that even as little as 1 drink per day increases your risk for breast cancer, mouth and throat cancers and stomach cancers. I wasn’t super surprised to hear this. I have a close friend who is an oncology nurse, who told me that what she often sees on people’s assessment forms is that they drink excessively. She said that it’s the one thing that is confirmed to her over and over and over again, that alcohol use and cancer have a very strong correlation.  Sorry folks. If you’re trying to quit drinking, I highly suggest checking out an AA meeting or a Smart Recovery. You might even try hypnosis to help you stop drinking.

8. Take a vitamin D3 supplement- We are super vitamin D deficient. If you don’t want to take something without getting first checked, ask your doctor to run a lab to check your level. Vitamin D deficiency has been linked to infertility, breast cancer, depression, colon cancer, anxiety, heart disease, obesity, recurrent miscarriage, and all sorts of other crappy things. Studies also show that folks who have higher vitamin D levels have lower risk of disease in general and better immune function.  However, the best way to integrate Vitamin D is with sunshine, so get out into the sun and soak up some vitamin D. Mushrooms are also a great source of vitamin D, so don’t be shy about your fungi.

9.Have Lots of Sex- You will be happier, calmer, you will sleep better and you will reduce your risk of heart disease, depression and anxiety. Now, if you don’t have a partner, going out and having sex with strangers probably won’t improve your health (or self esteem). However, there are proven benefits to having a healthy sexual relationship with yourself! 

10. Drink Honey and Cinnamon- Each morning, make a mixture of raw honey and organic cinnamon in a cup of warm water and drink it down for good health. This has long been a folk remedy that claims you can lose weight, decrease insomnia, fight anxiety, ward off cancer and heart disease and keep your skin clear and supple.  Is it true? Maybe a little. Snopes says sort of true.  But, it’s a pleasant morning drink if anything. If you see an improvement in whatever ails you in a few weeks, great, if not, stop drinking it.

101 Positive Body Affirmations

binge-eating-coaching

So many reasons to love your body, no matter what size or shape…

Affirmations are statements that you repeat over and over in attempt to change your unconscious beliefs. Pick a few that you like and look in the mirror and repeat several times each day! If you can find some of these positive body affirmations that resonate for you and really allow yourself to see them, hear them and feel them, you might find some shifts in the way you think about yourself and your body.

 

1. My body deserves love

2. I am perfect, whole, and complete just the way I am

3. I feed my body healthy nourishing food and give it healthy nourishing exercise because it deserves to be taken care of

4. I love and respect myself

5. It’s okay to love myself now as I continue to evolve

6. My body is a temple. I want to treat it with love and respect.

7. My body is a gift.

8. Food doesn’t have to be the enemy, it can be nurturing and healing.

9. Life is too short and too precious to waste time obsessing about my body. I am going to take care of it to the best of my ability and get out of my head and into the world.

10. I will not give in to the voices of my eating disorder that tell me I’m not okay. I will listen to the healthy voices that I do have, even if they are very quiet so that I can understand that I am fine. I am fine.

11. Food doesn’t make me feel better, it just temporarily stops me from feeling what I’m feeling.

12. I have everything inside of me that I need to take care of myself without using food.

13. A goal weight is an arbitrary number, how I feel is what’s important.

14. I am worthy of love

15. As long as I am good, kind, and hold myself with integrity, it doesn’t matter what other people think of me.

16. Other people are too busy thinking about themselves to care what my weight is

17. When I compare myself to others, I destroy myself, I don’t want to destroy myself so I’ll just continue on my journey, not worrying about other people’s journeys.

18. I am blessed to be aging. The only alternative to aging is death.

19. It’s okay for me to like myself. It’s okay for me to love myself.

20. I have to be an advocate for me. I can’t rely on anyone else to do that for me.

21. A “perfect” body is one that works, no matter what that means for you personally.

22. It’s okay for me to trust the wisdom of my body.

23. Just because someone looks perfect on the outside, doesn’t mean they have a perfect life. No one has a perfect life, we all struggle. That’s just what being human is.

24. If I spend too much time trying to be and look like someone else, I cease to pay attention to myself, my virtues, my path, and my journey.

25. When I look to others to dictate who I should be or how I should look, I reject who I am.

26. The last thing I should be doing is rejecting myself. Accepting myself as I am right now is the first step in changing, growing and evolving. When I reject myself, I cannot grow.

27. Self respect is underrated.

28. I can only go forward, so although I can learn from it, I refuse to dwell on the past.

29. ALL images in magazines are airbrushed, photoshopped, and distorted.

30. If people actively judge or insult me, it’s because they feel badly about themselves. No one who feels good about themselves has the need to put someone down to elevate themselves- they have better things to do with their time.

31. I have no need to put someone down to elevate myself.

32. I can be a good person if I choose to be.

33. It’s my life, I can choose the way I want to live it.

34. When I smile, I actually make other people happy.

35. Balance is the most important.

36. If I binge today, I can still love and accept myself, I don’t have to beat, berate and starve myself right afterwards, and I still have the very next moment to jump right back into recovery.

37. Recovery is an ongoing process that is not linear in fashion. If I slip up, I’ll take the opportunity as a learning experience and get right back to my recovery goals/program.

38. Progress is not linear. It’s normal for me to go forward and then backward, and then forward again.

39. I enjoy feeling good. It’s okay for me to feel good.

40. Having an eating disorder is not my identity.

41. Being skinny or fat is not my identity. I am identified by who I am on the inside, a loving, wonderful person.

42. I choose health and healing over diets and punishing myself.

43. My opinion of myself is the only one I truly know and it’s the only one that counts. I can choose my opinion of myself.

44. When I am in my head too much, I can return to my breath, just breath and be okay. There is only this moment.

45. It’s okay to let others love me, why wouldn’t they?

46. I am good stuff.

47. I am compassionate and warm. My presence is delightful to people.

48. My very existence makes the world a better place.

49. It’s okay to pay someone to rub my feet every once in a while.

50. If I am hungry, I am supposed to let myself eat. Food is what keeps me alive.

51. Getting older makes me smarter.

52. It’s okay not to be the best all the time.

53. My well-being is the most important thing to me. I am responsible for taking care of me. We are each responsible for ourselves.

54. No one has the power to make me feel bad about myself without my permission.

55. My feet are cute. Even if they’re ugly.

56. I eat for energy and nourishment.

57. Chocolate is not the enemy. It’s not my friend either. It’s just chocolate, it has no power over me.

58. I can be conscious in my choices.

59. I am stronger than the urge to binge.

60. I am healthier than the urge to purge.

61. Restricting my food doesn’t make me a better person, being kind to myself and to others makes me a better person.

62. Being skinny doesn’t make me good. Being fat doesn’t make me bad.

63. I can be healthy at any size.

64. Life doesn’t start 10 pounds from now, it’s already started. I can make the choice to include myself in it.

65. Food, drugs, and alcohol are not the solution. But they might seem like it at times, but using these things can make more problems. I have what I need inside of me as the solution.

66. There is a guide inside of me who is wise and will always be there to help me on my journey.

67. Sometimes sitting around and doing nothing is just what the doctor ordered. It’s okay to let myself relax.

68. I am a human being, not a human doing. It’s okay to just be sometimes. I don’t always have to be doing.

69. My brain is my sexiest body part.

70. Looks last about five minutes– or until someone opens their mouth.

71. My life is what I make of it. I have all the power here.

72. My body is a vessel for my awesomeness.

73. My body can do awesome things.

74. If I am healthy, I am so very blessed.

75. I won’t let magazines or the media tell me what I should look like. I look exactly the way I’m supposed to. I know because this is the way god made me!

76. What is supposedly pleasing to the eye is not always what is pleasing to the touch. Cuddly is good!

77. I can trust my intuition. It’s here to guide me.

78. Just because I am taking care of myself and being an advocate for myself doesn’t mean I’m selfish.

79. Not everyone has to like me. I just have to like me.

80. It’s not about working on myself it’s about being okay with who I already am.

81. My needs are just as important as anyone else.

82. Body, if you can love me for who I am, I promise to love you for who you are– no one is responsible for changing anyone else.

83. I will make peace with my body, it doesn’t do anything but keep me alive and all I do is insult it and hurt it. I’m sorry body, you’ve tried to be good to me and care for me, it’s time for me to try to be good back.

84. Thighs, thank you for carrying me.

85. Belly, thank you for holding in all my organs and helping me digest.

86. Skin, thank you for shielding and protecting me.

87. Other people don’t dictate my choices for me, I know what’s best for myself.

88. I feed my body life affirming foods so that I can be healthy and vital.

89. Taking care of myself feels good.

90. I can eat a variety of foods for health and wellness without bingeing.

91. There is more to life that losing weight. I’m ready to experience it.

92. If I let go of my obsession with food and my body weight, there is a whole world waiting for me to explore.

93. The numbers on the scale are irrelevant to who I am as a human.

94. Food is not good or bad. It has no moral significance. I can choose to be good or bad and it has nothing to do with the amount of calories or carbohydrates I eat.

95. I am still beautiful when I’m having a bad hair day.

96. My nose gives me the ability to breathe. Breath gives me the ability to be an amazingly grounded, solid person.

97. Being grounded and whole is what makes me beautiful. If I don’t feel grounded and whole, I can get there just by being still, breathing, listening to my intuition, and doing what I can to be kind to myself and others.

98. I am not bad and I don’t deserve to be punished, not by myself and not by others.

99. I deserve to be treated with love and respect and so do you. I choose to do and say kind things for and about myself and for and about others.

100. Even if I don’t see how pretty I am, there is someone who does. I am loved and admired. REALLY!

101. Beauty?… To me it is a word without sense because I do not know where its meaning comes from nor where it leads to. ~Pablo Picasso

You might also find some use with:

Hypnosis Download for Positive Body Image

Hypnosis Download to Find Your Inner Wisdom

 

*Photo credit to A Merry Life

Hypnosis for Binge Eating, Bulimia and other Eating Disorders

Hypnosis For Binge Eating- $10.00 for download

Millions of people suffer with Binge Eating. If you fit into that category, this session can help you to get control over the impulse to binge. It will help you to recognize that you are stronger than the urge to binge. Although that urge can feel overwhelming, you are ultimately in charge and this session will help you remember that. This will help you to be more in control so that you can choose the behavior that you want to have. It will allow you to feel more peaceful around food and your thoughts about food.  DOWNLOAD HYPNOSIS FOR BINGE EATING HERE

Hypnosis for Bulimia -$10.00 for Download

Bulimia is a very serious condition where a person eats a large amount of food and then gets rid of it through purging by self-induced vomiting. This session will help you to get control of your bulimia. You will know that you are stronger than the urge to binge and purge. You will find calmness and peace through breath and mindfulness when you believe that there is nothing else to do other than purge. Imagine feeling calm around food. Imagine letting go of the shame that you have around your eating disorder. Imagine finding peace from within to help you deal with whatever it is that triggers your symptoms. This session can help you to achieve that. DOWNLOAD HYPNOSIS FOR BULIMIA HERE

Hypnosis for Compulsive Eating -$10.00 for Download

Compulsive eating is eating without restraint or thoughtfulness of what goes into your mouth. Do you know the feeling? It’s when you find yourself just grabbing food because it’s in front of you, not because you’re hungry, not because you’ve thought out what you’re going to eat. This session helps you to bring thought and mindfulness to your eating. It helps you to eat when you are hungry and stop when you are satisfied rather than just eating food because it’s there. DOWNLOAD HYPNOSIS FOR COMPULSIVE EATING HERE

Hypnosis for Emotional Eating-$10.00 for Download

Are you someone who turns to food when you are feeling stressed, sad, angry, depressed, anxious or happy? Is food your response to emotions? This session can help you deal with your emotions in a healthier way. Eating in response to emotions is a way to stuff your feelings down without validating them or metabolizing them. This session can help you to respectfully process your feelings without fear or needing to turn to food in response to them. DOWNLOAD HYPNOSIS FOR EMOTIONAL EATING HERE

Hypnosis for Sugar Addiction-$10.00 for Download

Some people find controlling their sugar intake completely impossible. They find that one bite of something sweet will have them spiraling out of control into a sugar binge that they cannot get out of. This session can help. This will help you to let go of your addiction to sugar. Some people have found that after listening to this session, they are able to completely give up sugar for good. Others find that they are able to set limits around sugar that they could not previously stick to. This session will give you that peace and control around sweets that you need and allow you to feel safe and comfortable. DOWNLOAD HYPNOSIS FOR SUGAR ADDICTION HERE

Hypnosis for Intuitive Eating-$10.00 for Download

People can also be addicted to dieting. Sometimes they find that they have success with a particular kind of diet plan, but they gain the weight back, and then they try and try and try to replicate that initial success again and again. It becomes exhausting. This session can help you to let go of that diet. Sometimes it’s hard to let go of the diet because you believe that you will lose all self-control. However, the truth is that the obsession with the diet and the weight loss is what has taken over. This session will help you to release the obsession and integrate healthy, intuitive eating. With intuitive eating, your weight will naturally come to the place that your body is meant to be at, and you will begin to feel safer around food. You won’t end up overeating or eating unhealthy foods because you will be giving your body what it needs. Your body doesn’t want to be filled with junk or overstuffed. It wants healthy amounts of nutritious food. This session will help you to achieve that. DOWNLOAD INTUITIVE EATING MEDITATION HERE

Mindful Eating Meditation-$10.00 for Download

This session will help you to incorporate mindful eating into your healthy eating regimen. Mindful eating is a way to understand what your body needs, how much it needs and when it needs it. Practicing mindful eating will help you to learn the very simple practice of eating when you are hungry and stopping when you are satisfied. It will also give you the power to be aware of what you’re eating while you’re eating it. You will become more intimate with the tastes, the textures, and the nourishment of your food. You will find a sense of gratitude for what you are eating as well as an appreciation for food and your body. DOWNLOAD MINDFUL EATING MEDITATION HERE

 

Love Your Body- Guided Meditation for Positive Body Image - $10.00 for Download

Many people deal with body image issues and feel bad about their size, their shape and what they look like in general. This session can help you to respect your body. When you love and respect your body. You feed it healthy food and appropriate portions. You feel more confident in your skin and generally happier. Your body deserves love and respect, not criticism and punishment, no matter what the size or shape it is. This session can help you to let go of the inner critic that tells you there is something wrong with you and helps you to treat yourself with the loving kindness and respect that you deserve. Imagine what it would feel like to feel peace and calmness in your body. DOWNLOAD POSITIVE BODY IMAGE MEDITATION HERE

 

Stop Eating Junkfood -$10.00 for Download

This session will help you to let go of unhealthy eating habits and integrate new healthy eating habits. It’s not about self-control or will-power, it’s about wanting to eat healthy. You will find yourself desiring healthy foods and eschewing junk foods. You will find that you are not tempted by foods that don’t serve you. It’s not that you will be struggling to eat the right foods or make good decisions, it’s that you will find you have the desire to take care of yourself. You will be able to stop and think about what you want and what your body needs rather than compulsively grabbing at something that is not good for you out of habit. DOWNLOAD STOP EATING JUNKFOOD START EATING HEALTHY HYPNOSIS HERE

Hypnosis for Motivation to Exercise- $10.00 for Download

Not everyone is a star athlete. Many people just can’t seem to find the time or the motivation to exercise. This session will help to take the anxiety out of getting started. Often, people find that they don’t exercise because they become very overwhelmed at the prospect of just getting up and getting out. Exercise should be easy and enjoyable, not an overwhelming task. This session will help you to get over the initial hurdle of exercise so that it becomes a habit, rather than something to dread. After a few weeks of developing a new habit, it will become second nature so that the anxiety and stress are no longer there. The motivation to exercise will naturally be there, so that you will look forward to and enjoy exercising. DOWNLOAD MOTIVATION TO EXERCISE HYPNOSIS HERE

Question: How do I use these MP3s?

Answer: Use headphones or an ipod to listen to these recordings. Listen to them when you have uninterrupted time to lay down, relax and close your eyes. It’s best to listen to a recording each day for a few weeks to help reinforce the change. Night time is often best because they relax you enough to help you fall asleep and help your unconscious mind absorb the changes.

Question: How do these sessions work?

Answer: Self-hypnosis and guided visualizations work by changing the way you think. The beliefs held by your unconscious mind are the driving force behind your actions, so the point of these sessions is to help you to change those beliefs. This is done by first helping you become deeply relaxed. At this point, your conscious mind takes a back seat while your unconscious mind is open and receptive to suggestions. The changes take place as you begin to visualize them. Your unconscious mind then changes your thoughts and beliefs by releasing those that no longer serve you and creating new, healthier beliefs. Once your unconscious mind begins to have healthier beliefs, your behaviors completely transform. You begin to notice yourself making changes that you had wanted to make but weren’t able to because you were stuck in old patterns.

Question: How do I know that I can be hypnotized?

Answer: Some people can’t, but most people can. What’s important is not that you are being hypnotized per se, but that you are able to listen to the recordings and visualize the change for yourself. The calming nature of the sessions will help you to relax and that in itself will create a huge benefit for you.

 

Question: How long will it take to work?

Answer:  Many people receive a benefit and notice a change after the very first time they listen.

Question: Will I remember anything from the session?

Answer: Yes, you will most likely remember everything. You are not unconscious, you are just deeply relaxed and peaceful, as though you’re meditating.

Question: Will this cure my Eating Disorder?

Answer: Hypnosis is not a guaranteed cure all but is a wonderful complement to your recovery program which can include nutritional therapy, psychotherapy, and a support group or 12-step group.

 

FOR ADDITIONAL HYPNOSIS DOWNLOADS, VISIT HYPNOTHERAPY FOR WELLNESS

Hypnosis MP3