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 Post subject: Binge Analyser
PostPosted: Mon Apr 29, 2013 3:42 am 
admin goddess from hell
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Binge Analyzer

When you feel a binge come on, it's time to start searching for those answers!

Step 1

As soon as you recognize a binge urge immediately say STOP! loudly in your mind, then take in a large deep breath of fresh air and let it out slowly.

Step 2

Ask yourself: Have I been dieting? Depriving myself of food? Or not eating regular meals recently?

If the answer is no then continue on with the search. If the answer is yes then this may be the reason you feel the need to binge. It is useful to learn to address your physical needs before you address your emotional triggers by implementing a structured eating plan into your recovery.

Step 3

Go through these questions one by one, answering them as honestly and in as much detail as you possibly can:

1. What do I really honestly want from binging?

2. What has happened recently to bring such feelings on?

3. Have I been in this situation before and how did I previously deal with it? Did I deal with it effectively?

4. If I could imagine the perfect solution to this problem what would it be? What would it look like? What would it feel like?

5. What have I done to ease this discomfort so far?

6. What else can I do? (try to list as many answers as possible)

7. If I choose to binge how will I feel when I am binging?

8. If I choose to binge how will I feel afterwards?

9. Can I avoid this trigger, or deal with it better in the future?

10. Do I really need to binge and purge?

Tips & Advice

* Think about each question for a minute and really try to understand the true answer. This will be difficult at the start because you will want to bury those difficult feelings and emotions, but really try to persevere with it!

* There is no such thing as good or bad feelings, we are humans and we all feel a wide range of complex emotions, some difficult, some not. If you experience any difficult feelings during in this exercise, remember it's just a feeling.

* You may feel frustration when trying to do this exercise and may be attempted to abandon it. Again this is another method of avoiding uncomfortable feelings, please do try to stick with it.

* All the questions are important, so try not to skip any.

* In the beginning you may find yourself giving simplistic answers but over time, as you start to gain more insight into your motivations and triggers, your answers will become more detailed and telling.

* The physical act of performing this exercise can often give you enough time to distance yourself from those overwhelming urges.

* If you have successfully avoided a binge don't forget to acknowledge your achievement and congratulate yourself!

* Understand that it’s okay if this exercise alone doesn’t help you to avoid a binge. Learn to realize that the process of uncovering your “binge-triggers” is still extremely valuable progress on the road to recovery.

Binge Analyzer

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Whispered words of wisdom,
Let it be.

~~ John Lennon


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 Post subject: Re: Binge Analyser
PostPosted: Thu May 02, 2013 9:28 am 
orange is a state of mind
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This is really good! I think it could be applied to self-harm too, if you just change the "have I been..." part because there isn't actually any reason to self-harm, unlike eating.

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 Post subject: Re: Binge Analyser
PostPosted: Thu May 02, 2013 12:22 pm 
admin goddess from hell
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That's a good point, Kate. It could be used for any ED behaviour, so maybe I'll change the title so more people are aware of how effective this is for helping reduce and ultimately stop behaviours.

I remember once I was hell-bent on self-harming; I was so angry I could see no other "out" than to do something to myself. But while I was seething I went and sat and the computer and started a chain analysis - very similar to this format - for my therapist (because I knew I was going to have to chain it), and by the time I was done the urge had passed, I had safe and non-harmful alternatives in place, which I used, and I ultimately just went to bed: whole and unscathed.

These skills really do work, especially the more often you practice them: often it is about making the choice to try the skill rather than engage in the behaviour.

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Let it be.

~~ John Lennon


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