hello everybody! ive been going through some binge eating, purposeless issues, and other life and food related problems that have made things seem really complicated and difficult. however, i find that when i look at things with a more simplistic viewpoint, it can make the process happen much smoother and more understandably. I recently created this “weight loss”/“binging” diamond that i recall or just look at my notes on my phone whenever i feel a binging episode or the desire to overeat come in. It says “Journaling” on the top, on the right corner has “mindfulness” and on the left “meditation”, and finally at the bottom it has logotherapy/paradoxical intention.
Journaling refers to the initial part of the process. you just write down when you are feeling binge-y or like overeating. very simple step, and already a great one to begin recovering in this moment.
then it’s either mindfulness or meditation. i like to use mindfulness when i am currently eating and feel the desire that, when i am done with the current meal, i will get up and get a bunch more food. obv, its ok to go back for seconds if you have calories remaining or are just still hungry, but going just to feel food in your stomach and mouth is what im trying to stop. if i ever get the sudden urge to binge, i sit down and do a 5 minute meditation. do whatever method works for you.
finally, theres the latest point that ive added, that being the paradoxical intention or logotherapy aspect. paradoxical intention is basically trying your best to do the opposite of what you want to happen. for example, if i feel the desire to binge, i will think “well in this case, i will have the GREATEST BINGE EVER!!! I will destroy the entire kitchen and food will be everywhere and i will become a supermassive black hole of food!!!” this, imo, helps to add perspective and makes it easier to step back and notice the binge as nothing more than a feeling you have the power to control, not the other way around. logotherapy is the idea that finding you meaning of life is the reason to live. i dont really know it too well, and id recommend reading a man’s search for meaning by Victor Frankl for more info about it. but basically, i use logotherapy to view life as throwing this challenge of weight loss at me, that being my unique challenge with its own ups and down, and that i will find purpose and meaning in life by doing other things than eating and fighting against the issue of food. it connects to paradoxical intention as Frankl developed both these ideas.
so, with this diamond shaped idea pattern thingy, i try to stay on my goals simply and efficiently. i just hope that, in time, the habits will set in and the desire to binge will fade, meaning i wont need to rely on any arbitrary techniques to help me through the day. i just hope these methods can help u in ur journey, wherever you are!
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