Tag: compulsive eating

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…)

One of the main reasons many of my clients reach out to me is because they are feeling chaotic and out-of-control around food. Feeling like it’s hard or impossible to stop eating at a comfortable level of fullness, feeling like they constantly bounce between not eating enough and eating way too much, binge eating and feeling extreme physical distress…

Maybe you relate on some level?

Whether you resonate with full-blown binge eating or occasionally feel like you spiral “out-of-control” with food, I’m sure most or all of us can relate on some level to this dynamic, myself included!

While feeling calm and centered around food is something healthy to strive for most of the time (and a key goal we might have in client work together), it’s also not realistic to be “perfectly centered” around food all the time.

How does one get to a more calm and centered place with food? What are some of the key factors to consider?

I’m always thinking of ways to conceptualize these ideas, and one tool I have started using in sessions is what I’m calling the “Compulsive Eating Triangle.”

This tool helps us form a big picture outlook as far as what may be driving your chaotic/compulsive eating. While experiencing greater calmness with food is generally a long-term process that takes lots of untangling and healing, having a framework for thinking about this can be helpful.

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Do you ever find yourself feeling chaotic and compulsive around food, whether that occurs once in a while or on a routine basis?

I think many of us likely answer “yes!” to that question (at least to some degree!).

If you’re like many of the clients who I work with, more often that not, you find yourself feeling “out of the driver’s seat” when it comes to your food decisions.

How do we go from feeling out-of-control and chaotic around food to a calmer and more centered place?

One place to start is by thinking about two of the main drivers of chaotic and compulsive eating:

(1) Physical food restriction and (2) Mental food restriction

In this post we will explore examples of what physical and mental food restriction can look like, and how these dynamics might be sabotaging your desire to feel more centered around food!

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