I don’t need to remind you that times are crazy right now. But I do want to do my best to contribute towards supporting you and our community through this chaos!
We’re spending a lot more time confined at home right now, and the side effects can be anything from cabin fever to just outright fear.
If you are someone that struggles with binge or emotional eating (like I used to), the current situation can bring on an especially unique nightmare.
And I think you know what I’m talking about…
You might have prepared for this situation by stocking your cabinets. But then you suddenly find yourself on lockdown with a house full of food.
Then again, you might be stressed because you’re not sure if your local grocery store will be able to restock its shelves from all the panic buying frenzies.
Either of these situations can make your brain set off the alarm buttons, all with the same type of message: there’s not enough food.
Things certainly are turbulent right now. But when you add a layer of food struggles on top of isolation and fear, it’s the exact recipe for a binge eating disaster. I truly don’t want that to happen to you!
Today I’ve got 3 important steps to help you overcome binge and emotional eating while you’re stuck at home.
Watch the video below, where you’ll learn how to methodically work with your brain and body to stop food triggers in the days of quarantines and social distancing.
Step 1: Get out of survival mode (because the truth is you WILL survive). If you’ve been here for a while, you know what I mean by “survival mode,” but just in case I’ll recap it for you.
Survival mode: the headspace you get into when you’ve been restricting your food (i.e. dieting) for a long time. Your brain begins to believe food is scarce, and it sounds the alarm bells that trigger you to eat now while you still can.
There are two main factors that drive survival responses. Number 1 – Restrictive and Repetitive food behaviors, like serial dieting. We all know this one pretty well.
Number 2 – this is what I call situational survival mode. It’s based on a perceived threat that food is genuinely scarce. (Like the current undercurrent of fear that grocery stores will run out of food, for example.)
So if binge and emotional eating are already struggles for you, there’s a one to two punch of scarcity hitting you hard right now. Relatable?
Here’s how that affects you at a physiological level.
Your brain gets the message (real or imagined) that food is in short supply. So it pushes the panic button and forces you to eat.
What happens next? You start thinking more and more about food. Cravings hit you hard. You 100% get susceptible to emotional eating. This is true even under normal circumstances.
Now, what if the current circumstances make you feel like your safety is at stake?
Sure, we’re in self quarantine for the best right now. What could be safer, right? But even if you feel safe at home most of the time, you’re dealing with a long list of unknowns right now (how long will this last, what happens next, etc.) That can make you uneasy about the future!
Then, there’s the whole isolation thing. As humans, we need connection, love, and belonging. But with social distancing and home-based quarantines, it’s easy to feel like those needs are under attack.
So the end result? You’re panicked because there might not be enough food. You’re not even sure if you’re safe anymore in your own home, and you don’t know how long you’ll be playing the lock down game.
All of our needs seem to be under attack. Talk about perfect conditions for stress eating! If the food struggle is real with you to start with, it can make you reach for a candy bar or a bag of chips even more often than usual.
So let’s take care of first things first!
Here are some simple steps to get out of survival mode:
-Take care of your physiological needs first. Make sure you’re eating enough food to take care of your body before you do anything else.
-Know that it’s OK to be afraid, but remember that you’re not alone. Reach out to your communities online, call and check in with someone, and get the support you need (even if it’s not IRL right now!).
-Give yourself some grace. You’re only human. It’s OK to feel how you feel. Take this time to love up and practice self-care as much as you can right now, and don’t forget to be gentle with yourself.
So take care of your basic needs, get as grounded as you can, and move on to Step 2.
Step 2: Manage the scarcity and abundance (of food). Two things are happening right now that aren’t normal. First, you’ve got the food scarcity mentality there won’t be enough, the grocery stores will run out of essentials, etc.
But the flip-side is (believe it or not!), food abundance.
Let’s say you’ve prepared for a long-term stay in the house. If that’s the case, you might actually have more food on hand than ever. (Maybe even certain foods that you don’t allow yourself very often.)
The result? You’re stuck inside with well-stocked cabinets, nothing to do, and no way of knowing how long you’ll be there. So what do you do? Grab a snack, of course! (Or two or ten…)
And this is not your fault.
How do you manage this one?
Be aware of these two extremes. Know that they both end the same way which is your brain triggering you to eat right now. So keep using the tips in Step 1, then keep an eye out for them.
This sets you up for Step 3!
Step 3: Cultivate the ability to self-regulate. You might be wondering what this even means. It’s only a fancy way to describe managing your emotions, and not letting them make you reach for comfort food at every turn.
There’s a lot of fear, overwhelm, and uncertainty right now. If you haven’t cultivated the skills to manage tough emotions without reaching for food, the extra stress can push you over the edge.
So instead of heading for the fridge in a fearful moment, try this:
-Make a list of things that help you keep calm. Maybe it’s yoga, meditation, a short walk inside the house, listening to your favorite song. Then use them when the stress hits instead of relying on comfort food.
(P.S. This strategy also has a bonus. The more you break the stress eating pattern and replace it with a more supportive alternative, the more it becomes your new pattern!)
So use these 3 steps, and use them well! They will help you stay grounded, focused, and in your power. And believe it or not, the benefits don’t stop there!
They’ll work wonders for your self esteem, which is a reflection of how you feel about yourself. They’ll also help lead you to self-actualization–that is, becoming the best version of you and leave you feeling empowered.
Here’s why this is more important now than ever…
The more grounded you are, the more easily you’ll handle any difficult situations. The more grounded people we have in our communities, the more empowered we will all be together. I call it community actualization, and this makes navigating tough times easier for everyone and the world!
Now, let’s get back to you for a minute.
If you’re stuck in a fear-based food frenzy, how can you fully show up for yourself, your family, and your community in times of chaos? I think you know the answer. You really can’t.
But, if you can ground yourself, take care of your needs, and rise to a higher state, you can be that true beacon of light. Not only for yourself, but for others as well! What more does this world even need!
Now more than ever, we need women like you in their power, feeling as good as possible, and being their best selves. But I don’t mean to pressure you! It’s not about being perfect, it’s just about taking one baby step at a time.
Because believe me, I know these steps are confusing and challenging, even in good times. This is where my team and I can surely help you!
During this tough time, my coaching director and I are opening our calendars for clarity breakthrough calls.
They’re absolutely FREE and is simply a gift from us to empower you through this tough time (cuz we know this going to cause a massive ripple effect for you and your family)
Here’s what you’ll receive…
These will be support calls either with me or my coaching director Stella (I’m sure you’ve heard me raving about her). We are here, ready, and able to help you get grounded right away.
What happens on the call? We’ll talk about your current food circumstances, your personal history, and why you’re struggling. Then we’ll give you a three-phase, simple step-by-step process to overcome overeating, binge or emotional eating.
These are the same exact steps that helped me and Stella get to the other side with so much ease and clarity. You don’t want to miss it
Then if you’re a good fit, we’ll share more about our programs and our community, and how you can be a part of it to get even more personalized support!
And yes, you read that correctly: for a limited time, Overcome Overeating through the Overwhelm clarity breakthrough calls are FREE.
We want to help you manage your relationship with food, and make it one less thing to worry about in this unprecedented time.
Slots are filling up fast, and we don’t know how long we’ll be offering them. So be sure to say YES and click the link below!
Listen to me beautiful, you don’t have to do this alone. Allow us to help you get through these crazy times without food fear bringing you down!
Sending you SO much love and care right now. If you’ve been impacted in any way by this situation, we’re thinking of you. We’ve got you, and we can’t wait to talk to you!
Click the link below, and we’ll see you on the call!