5 senses activity for binge eating or anxiety management – 06/19/2022

Do you suffer from binge eating or do you know someone who does? Whether it is anxiety, depression, addiction, there are several hunger triggers, and there is even a list that we use a lot with patients which is the ‘Quotes Triggers’ (Action / Feelings / Thoughts/Events and Bodily Sensations).

A person with anxiety will not necessarily have binge eating disorder, but in any case, the two conditions go very closely together.

The impulsivity present in both causes the individual to experience irrational sensations and behaviors disconnected from perception, such as not noticing they are eating plain margarine, not realizing they have eaten a whole bag of bread, or even not even knowing how to explain the flavor that the person’s plate of food had. Because it is irrational, the moment has no explanation, no control, and the patient only realizes what happened immediately afterwards, when he experiences physical pain, stomach aches and pains sentimental such as helplessness, sadness, frustration.

Bringing the patient into the immediate present moment, during the binge or as a way to premeditate the moment, there are many strategies, and each patient will do better in each until they learn what their triggers are.

Our mind always wanders between the past (thoughts of what has already happened) or the future (what we are going to do or would like to do, in the future, in the fantasy), and it is rarely here, in the now. , in the present. It is precisely for this reason that compulsive patients tend never to realize what they are doing at the moment, because the impulsive act of overeating is not noticed, but done in a disconnected and automatic way.

What are the QUOTE triggers:

A – actions: going to the market, going to the mall, going to grandparents, hanging out with friends who drink too much, hanging out with people who eat too much, hanging out with a partner, going to parties, seeing thin people on social networks, seeing people lose weight, seeing that certain clothes no longer fit them, smelling food, eating to pass the time, watching cooking shows, etc.

S – feelings: anxiety, anguish, apathy, aggression, distress, anticipation, jealousy, self-pity, guilt, embarrassment, disappointment, pity, disappointment, doubt, euphoria, enthusiasm, frustration, humiliation, nagging, envy, anger, hatred, rage, hurt, bad mood, fear, nostalgia, melancholy, isolation, panic, pleasure, laziness, nostalgia, boredom.

P – Thoughts: I have to eat everything, I won’t leave anything on the plate because it’s a waste, I don’t know if I’m going to eat it again anytime soon, I’ve already paid, I’m not going to spoil everyone eat I’ll be hungry later that’s all for today I’m free I weighed myself and gained weight so I’m going to eat because nothing I do works I weighed myself and I lost weight so I could eat.

A – events: grief, fatigue, overload of tasks, holidays, holidays, birthdays, fights with a partner, traffic, fights with children, news, lack of money…

S – bodily sensations: body aches, premenstrual syndrome, flu, sleep, illness, physical or emotional fatigue.

If you’ve recognized a trigger and you have anxiety or an ED, it’s easier to see exactly when you might have an attack, since you’ve learned your trigger (these are just a few examples, the list is much longer and can also be individual).

The second step to acting more rationally at the time of stress is to bring the mind to the here, to the present, and there are strategies, some more complicated and some simpler. The one I will teach is one of my strategies which, when practiced correctly, is able to bring the individual to the present moment, quickly, increasing their perceptions, increasing time to action in a connected way between the trigger and response. while eating.

Whenever you are close to the moment, or have felt the trigger, apply the five senses activity:

– What do I see now?

– What do I hear?

– What are the sensations in my body now?

– What flavors do I feel in my mouth?

– What smells do I smell?

In a very practical way, it is the act of perceiving yourself at the exact moment of impulsiveness and irrational response, making you find the anchor for the exact moment you need to breathe, to think, to feel the reason, to increase response time and also perceive other options that go beyond eating. Slowing down is the best answer, because at that moment, even if you decide to eat a piece of chocolate, you will be aware of that particular moment, thus reducing the chances that you will eat an entire bar, but rather, in an attentive present and present. and rationally, eating just enough to meet what you need.

An example:

You arrived home in the late afternoon, the house is a mess, you are tired, hungry and the only thing on your mind is to eat what is easiest and most affordable. Right now you can apply the activity by walking around the kitchen or living room trying to reconnect your physical sensations and what you would actually like to eat, maybe a butter and cheese sandwich? Maybe a yogurt with chopped fruit. And of course, if you don’t stop to figure out what you’d like to eat, the chances of you opening packets of cookies, grabbing the cheese bread that was in the basket, or even an ice cream that was in the freezer, are much smaller.


– What do I see now? “I see my son playing with his favorite toy and his beautiful smile”

– What do I hear? “I hear birds landing on the window of the building”

– What are the sensations in my body now? “I feel tired, with pain in my lower back and a little heat”

– What flavors do I feel in my mouth? “A sweet taste, or the bitter taste of the last coffee I drank before going home”

– What smells do I smell? “I can smell the fabric softener from the clothes hanging on the clothesline, or I can smell the rain…”

Turn to yourself, realize your real need, then choose what you really want to eat, in the right and sufficient quantity to satisfy you.

Be connected with the here, with the now, with the present moment.

I posted a very short video on my Instagram explaining more about this activity, in addition to posting several other tips on behavior, strategies and diet, check it out: Click here: @taisespolti

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