Patricia Roles, MSW, RSW, BCATR
Individual, Couple and Family Therapy

Ten Things To Do Instead of Binge Eating

By Kristin Gerstley

While we all reach for food for many different reasons, there are big consequences associated with binge eating. Various health problems and obesity are just a few bad things that can happen to a person that binges regularly.

Below are some suggestions of what you can do the next time you want to binge eat. Try some of these to get your mind off of food.

1. Go for a walk. If you have a dog, take him/her with you. Try to really take in everything beautiful outside and shift your focus from food to the pretty flowers you see, the nice houses you see, or the nature that surrounds you.

2. Arts and Crafts. Sew, paint, draw, and create your own masterpiece. You can capture how you are feeling in your drawings. Why not go to your local crafts store and buy something that you've never done before?

3. Play an Instrument. Play the piano, violin, trumpet, or any other instrument that you like. Create a new song or just play by reading the notes of your favorite song.

4. Take a nice, relaxing bath. Create a mood for taking a bath: dim the lights, put on relaxing music, light some candles, close your eyes, and feel calmness take over your whole body.

5. Listen to Music. Put on some Mozart or Beethoven to transport you into a relaxed state of mind. If you do not like classical, put on whatever makes you feel good. Singing out loud also helps to put you in a good mood.

6. Write in a Journal. Write down exactly what you are feeling in your journal. Write about whatever happened that day to make you feel like you want to turn to food. You will feel better once you have your feelings off of your chest. In days to come, you will be able to look back on the times that you didn't give into a binge.

7. Say Affirmations. Say an affirmation out loud and with feeling behind it. Write this affirmation down and post it everywhere you can so that you are always reminded of how you want to be. Put a copy of it on the refrigerator or on the pantry door so you think twice about bingeing. Always try to talk yourself out of the binge.

8. Go for a Drive. Pick up your license and keys and go for a drive. As long as you feel safe, leave all cash and credit cards at home. Try to drive in an area where there is not a lot of temptation for food if you do bring money with you. This will at least make it more difficult to binge.

9. Call a friend or family member. Pick up the phone and call someone that you know you can talk to about how you are feeling. Someone that will encourage you to talk to them until you feel better. It's better to call someone instead of opening up the pantry door to get food.

10. Read a good book. Pick up any kind of uplifting book that you can find. Reading stories about motivating people that went through challenges will provide hope to you. There are many inspirational stories out there.

About the Author: Kristin Gerstley

Kristin Gerstley is a former binge eater that now has a healthy relationship with food. She is also the owner of which is a site that helps people overcome Binge Eating Disorder. She publishes a free newsletter offering tips on how to stop binge eating and regain control of your life.

Jayde Online, Inc. © Copyright 2005, All Rights Reserved.

Patricia Roles, MSW, RSW, BCATR, has over 30 years experience working with children, youth and families coping with eating disorders. She has a private psychotherapy practice and offers Family Based Therapy for the treatment of eating disorders. 

If you are going through a tough time and do not live in the Vancouver area, e-mail counseling can be one resource to help you cope. Online counseling is available on this site via e-mail with Patricia Roles who is a registered social worker with over 30 years experience. This is an alternate way to get professional help and support over the internet without leaving your own home. It is less expensive than face-to-face counseling.

Face-to-face counseling is also available for individuals, couples and families living locally in the the Vancouver area. Contact number: 604-375-9215

Find out more about face-to-face private counselling for eating disorders with Patricia Roles in Vancouver

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