One concept that I find it can be helpful to explore when it comes to compulsive eating is this idea of a “reactionary gap.”
(Note: this is a term I’ve adopted from the Binge Eating Therapist. Explore her YouTube channel and podcast if you haven’t already!! I love her material.)
A reactionary gap is a bit of emotional/mental space created by any tool, situation, check-in, physical distancing, environmental set-up, or other strategy. Its purpose is to help you take a mindful pause, with the goal of making at least a slightly more present, less compulsive food choice.
It is NOT about whether you say “yes” or “no” to a food, but about making a food decision from a more grounded, more peaceful, less conflicted, and less compulsive place.
You likely already use a variety of “reactionary gaps” without really thinking about it or labeling it as such.
A few everyday examples might be:
- Keeping most of your snack-type food in the pantry instead of all out on the table or counter
- Pausing after an initial serving of dinner to decide if you want more before automatically going for seconds
- Eating seated at the table instead of standing
- Not keeping a box of chocolates on your work desk
IMPORTANT NOTE! There is nothing “inherently wrong” with any of my so-called everyday examples. They may or may not resonate with how you prefer to go about eating / what works for you. Maybe you like to keep a box of chocolates on your desk and that works well for you, it doesn’t feel compulsive, and it is something you enjoy. That is perfectly fine! What we are talking about here is managing compulsivity in eating. Feeling compulsive with food looks different for everyone and is going to be triggered by different dynamics and different situations for each of us.
So, before we get to thinking about how you might benefit from thinking about this idea of a reactionary gap to help with any compulsive eating in your own life, let’s first chat about my three main reactionary gap caveats!
My Main Reactionary Gap Caveats: (more…)
