Another piece! How to stop eating your problems?

With the slightest hint of stress, you run to the refrigerator and get the problem with something tasty? What do you eat until you feel the severity in the stomach. And after overeating, you are disgusted with yourself and shame for increasing. The cause of such behavior is psychological injuries. How to help yourself, psychologist Elina Tarutina.

Symptoms of compulsive overeating

• Region arises in response to stress, a person is experiencing a sharp desire to eat an excessive amount of calorie food without a pronounced feeling of hunger.
• One meal can be stretched by one and a half or two hours, it is difficult to control himself at dinner, it does not stop until the suggestion feels.
• Eats quickly, alone, so as not to see condemnation from the side and do not have a shame for their increasing.
• After the episode of compulsive overeating, there is a feeling of guilt for his incontinence, man begins to scold, punish.
• Frams occur periodically, and not on a permanent basis, a person does not attempt to free the stomach from the eaten, does not drink diuretic and laxatives, does not exhaust themselves with diets, physical exertion or starvation.

What else do you need to know about a compulsive overeating?

• You will be surprised, but this food disorder is found in people with any complexion - and thin and thick. Not all owners of excess weight suffer from compulsive overeating, not all people of model appearance have healthy food habits.
• The reason for breakdowns is not in a weak will, but in incredited mental problems that cause anxiety or depression. It is not necessary to work with food habits, but with anxious disorder.
• Episodes of gluttony on the nervous soil cannot be cured with one diet or classes in the gym, a comprehensive psychological work is necessary (consultations of the psychotherapist, nutritiologist and nutritionist), elimination of factors provoking breakthirs.

How to work with compulsive overeating? Self-help rules

No restrictions and prohibitions in food

The main mistake in working with food disorders is the fight against appetite, when a person prohibits himself to have what he wants when he wants. The rigid framework and pressure do not help to defeat the gluttony, but aggravates it - the more prohibitions, the more often the breakdowns happen with the subsequent feeling of repentance. Do not deprive yourself with your favorite food, the food must be associated with joy and health, and not a feeling of shame and guilt. This is fuel, and not a way to punish yourself.

Practice conscious nutrition

Each time you take to the refrigerator, ask yourself: are you really hungry, or you want to relax, remove the tension, get a loneliness and unrealizations? How does food help solve this problem? Kopinate deeper - pull out your emotions on the surface, the usual behavioral patterns, look for healthier and effective ways to study negative experiences (sign up for a consultation to a psychologist, find an interesting hobby, refer to your loved ones that can support you).

Present in present

In order not to eat too much, stop breakfast and dinner at the computer, you need to return attention to the plate, feel the texture of food, its smell and taste how each receptor is saturated in the mouth. Eat does not rush, enjoy the aesthetics dishes, listen to the inner sensations - have you already been saturated or are still hungry? Caution must be concentrated on food, do not dissolve in work or television transmissions.

Learn to be kinder

The main reason for breakdowns is the excessive twisting of the nuts and the suggestion of the feeling of guilt, when you scold yourself for extra calories and unhealthy food, call bad on the grounds that you do not meet the ideal ideal. Do not be too strict to yourself, get rid of criticism and hatred to your body - feel like a child who needs support and love.

Work with stress and negative emotions

There is a lot of ways to reduce the internal tension - breathing practices and meditation, creativity, art therapy, aromatherapy, dancing, yoga, hiking with a tent. Look for your own method, which will give you strength and help get rid of negative emotions. If there is a problem that you need to decide - do not postpone. If the case is in toxic surroundings - change the circle of communication. Install such rules that will make your life pleasant and meaningful.

More creativity and movement

It is difficult to stay from overeating if the only source of pleasure in life is the food. We need to look for new ways to obtain positive emotions. Do not strike out sweets from your life, just expand the range of implementation - look for some hobby (drawing, music, blogger, photo), go on a trip, fill life with pleasant communication and love. The more movement, the more joy. Do not stand in place, study yourself and the world around.

Distribution on food and extra kilograms is always a psychological problem that is not solved by a diet, but by working on oneself, with its emotions, negative installations, behavioral habits. Here you need an integrated approach, the ability to look at the root, and not just scold yourself and put a new framework. Stabilize the emotional sphere, do with your self-realization, start solving problems, and not to dine - and the weight will come back to normal.