Home

Binge Analyzer

Duration: 5 - 10 minutes
Difficulty: Medium
Other Requirements: You may want to print off and keep a copy of the questions handy

A key part of recovery is to understand the motives behind our binge behavior. Only when we understand the motives can we provide more effective solutions.

A lot of us don't know why we feel the need to binge? Besides physical hunger another common reason for binging is to cover up or disguise an uncomfortable emotion or feeling.  

Every one of us is different and we all have our own reasons that compel us to binge. It is only when we start to understand the reasons can we start to provide better solutions.  

"Once we understand our reasons we are better able to deal with them in the future."

The binge analyzer will allow you to understand the reasons why you binge.   

Important Note:
This tools will not be as effective if you diet between your binge / purge sessions . Restricting your food intake or any sort of food deprivation can cause the onset of binge behavior irrespective of any emotional issues. It makes sense to resolve the needs of your physical body before addressing your emotional needs.

The Binge Analyzer

Answer these questions as honestly and in as much detail as you possibly can.

Step 1

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

Step 2

First ask yourself "Have I been dieting, depriving myself of food or not eating regular meals recently?"

If the answer is no then continue. 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 ones.  You can continue but bear in mind that you may be feeling these urges because of something as simple as hunger.

Step 3

Have these questions close at hand and go through them one by one

1. What do I really honestly want from this?

2. What has happened recently to bring this feeling on?

3 Have I been in this situation before and how did I deal with it then? did i deal with it effectively?

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

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

6. What else can I do? ( try to list as many 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 purge?  

The science behind the tool
This tools is highly effective because it trains the user to use the equivalent of a mental stop right at the crucial emotional point where they would normally turn to their destructive coping mechanism.  As the user gains more insight and knowledge into their behaviors they are able to apply more effective coping strategies and the old destructive coping mechanism can be disposed of.

Hints and tips

  • Give each question a minutes thought. Let the question sink in and really try to understand the true answer. This may be difficult at the start as you may be used to burrowing these feelings down by binging.
  • 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 that it is just that... only a feeling. Just sit with the feeling, let it be with you and is it trying to tell you something?
  • 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 try to stick with it
  • If you have giving all the question serious thought and the the answer to question 10 is honestly yes then allow yourself to have a binge.
  • It is always a great idea to write down the questions at first. Not only does it give you better insight but you will also be able to review the questions later.
  • All the questions are important, please do not try to skip any.
  • In the beginning you may find yourself giving simplistic answers. Overtime as you start to gain more insight into your motivations and triggers your answers will become more detailed.
  • If you have successfully avoided a binge don't forget to acknowledge the achievement and congratulate yourself!

Binge Analyzer /Example
Angela is a stay at home mum who looks after two young kids during the day.

1. What do I really honestly want from this?

To be happy, to have some comfort, to be listened to for once in my life. To not to be considered some sort workhorse. To have a bit of something for me. To get a chance to breath. To have something in my life for me.

2. What has happened recently to bring this feeling on?

Nothing specific, just daily working life, looking after the kids all day, not getting the chance to speak to fellow human beings.

3 Have I been in this situation before and how did I deal with it then?

I'm always in this situation, thats the problem I need a change. And I have always dealt with it this way. I need an alternative! Getting out of the house and taking the kids to the park has always helped.

4. If i could image the perfect solution to this problem what would it be? How would i look? What would i feel?

A perfect solution would be to sort out my life more, so I'm not so rushed of my feet and  i can actually have some quality time. I would imagine I would feel quite relaxed and in control. I could easily manage all aspects of my life.  

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

Started writing this down, I feel better already. At least someone is listening to me, even if I am only listening to myself! Am I begining to sound  a bit crazy?

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

Besides going to the park I'm clueless. I could take them swimming but that is a lot of hassle. Actually, scrap that,  no swimming is a fantastic idea, I can really have some fun, relax in the pool, get a bit of exercise. Thats it! Forget about the sodding washing we are going swimming.

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

I usually dont feel at all during a binge. I guess thats the point. Ah, who cares I need to pack my towel

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

Crap, crap, crap like always.

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

I can go swimming now, but is that going to work every time? I think I need to start putting a fun activity everyday into my daily life. Maybe I could schedule a weekly fun plan. I could plan it with the kids.

10. Do I really need to binge purge?  

I do still feel the need, but as soon as I'm out the door on the way to the pool I know it will pass.

Quote
"for years I found myself binging on food when I realized that all I really wanted to do was just say NO!"