Emotional & Binge Eating Help

4 Simple Ways To Shift Resistance and Self-Sabotage When You’re Stuck in an Emotional Funk

You know that feeling of “you know what to do, but just don’t want to”?

I’m talking specifically about those moments when you’re feeling down.

When you know that something like journaling, meditating, or yoga would really help you feel better…

BUT for whatever reason, the thing that will make you feel good is the LAST thing you want to do.

(And, if you’re honest, you might really feel like a cookie or a bag of chips would work faster than a yoga class or a journaling session anyway…)

Can you relate? I have to say I resonate with that!

So what do you do when you’re resisting what you know will help you feel better, and you’re on the fast track to choosing the quick-fix instead?

Watch the video below for 4 simple ways to shift resistance and clear your mind! Discover how to supercharge your self with these proven steps so you can actually do #allthethings that will get you back to YOU!

Here’s the deal. Resistance to new things is normal. Sometimes, sticking with familiar emotions feels more comfortable. Even “familiar” is an emotional downward spiral. So even if you learned all the guru-approved tips and tricks to blast yourself out of a funk, actually implementing them is a tall order.

So there you are in an emotional downward spiral. Then add to that the fact that you just don’t feel like doing what’s “good for you.” Not only are you feeling down, but you’re beating yourself up for not doing that 40-step process you read about that is supposed to cure your blues.

This can make the emotional downward spiral even worse!

Now, here’s a couple of conflicting truths about trying to live a “positive” life that not many people talk about…

Trying to get to your “happy place” might backfire if you push yourself to get there before you’re ready. Yet at the same time, the more stressed out that you are, the more you need these emotional release strategies! The irony is that sometimes the moment you need something the most is the very moment that you DON’T want to do it.

So when you’re stuck in this place, the question becomes, what now?

The key is having a few strategies in place to help you stop, let go of resistance, and get back to your center. From there, you can actually take the steps to give yourself what you need the most, and without resistance or self-sabotage.

So how do you get past resistance and allow yourself to use the techniques that you need?

I’ve narrowed it down to 4 simple ways to shift your resistance, stop sabotaging yourself, and take back your power. From there, all those “feel good” tactics will actually work!

Let’s get into those right here…

Tip #1: Do one small thing that instantly brings you peace. When you’re in a state of emotional turmoil, you need to find your center before you do anything else. So pause. Take a breath. Then do something simple that brings you clarity and connection quickly.

In other words, instead of beating yourself up to move from chaos to peace, just give yourself a minute!

Stop criticizing yourself for all the things you think you should be doing but aren’t. And don’t worry about the “10 step processes” or the hour-long meditation sessions that you read about on the internet that you should be doing.

Clear your mind, and give yourself a chance to get grounded. Shift your state before you do anything else.

How do you do it? It’s up to you! For you, it might be a quick walk outside or a dance break. It could be punching a pillow, making your car into a “scream chamber,” or jamming out to your favorite song.

Decide what that simple, easy-to-do resetting action is for you.

Use it when your emotions get high and the resistance ramps up. Then, when you get to that grounded place, you can then decide what the next best steps will be to support yourself.

Tip #2: Drop the “backpack.” Let’s say you’re feeling the downward spiral coming on, and you’ve already got a ton of advice on how to stop it.

Someone tells you to journal, then someone tells you to meditate. And if you’re honest, they all sound really hard to do in the moment when things are hard.

Each tip feels like just “one more thing” that you should be doing but aren’t. It feels like every strategy is another brick you’re adding to the backpack you’re carrying. And that backpack keeps getting heavier and heavier.

So drop that backpack! Forget the 40 tips you’ve heard from the 40 different experts. Then focus on ONE tip. Focus on the smallest doable action that you can do right now, and nothing more. Follow through on that action before you do anything else.

Here’s why this step is so effective…

When you take one small step and follow through on it, your brain takes notice. The more that you continue following through on the small steps, the more your brain starts to trust that you’ll keep doing it.

Pretty soon, you’ve created the evidence that you can trust yourself to be true to your word. This is when believing in yourself starts to get easy!

If you’re anything like me, this “small step” thing might not sound that exciting or magical. Maybe you feel like it should be a bigger and more dramatic leap. I get that!

But that “go big or go home” attitude won’t serve you when you’re going down an emotional spiral. It will only make you feel worse for not being able to climb a mountain in a single bound.

You’ll likely try to do too much too fast to feel better. Then when the leaps and bounds don’t actually stick, you end up feeling more stuck than you did before.

So take that big mountain of resistance, and climb it with small, doable steps. Focus on one step at a time, and follow through each time.

Tip #3: Ask yourself 3 simple questions. Say you’ve committed to the pause in Tip #1 and have shifted to a more grounded place. Now it’s time to ask yourself 3 simple questions.

Here’s my 3-question process…

Put your hand on your heart. Take three deep breaths in through your nose, out through your mouth. Then ask these 3 questions:

How am I feeling, how do I want to feel, and what do I need to feel that way?

For example, you might be feeling stressed, overwhelmed, and anxious. You might want to feel energized, grounded, and inspired. So what is the next doable step to help you feel that way?

It could be as simple as a glass of water. Or a walk outside in nature. Maybe now might be the time for that journaling, meditation, or yoga.

The beauty is that you’re ready to receive these things now, and you get to choose what will work best for you!

So check in with yourself. Ask yourself these questions. Speak them out loud if you can for maximum effectiveness. Then do the smallest doable step to help you feel the way you want to feel right NOW.

Tip #4: Free write! If you’re feeling grounded enough, this is the time where the journaling will support you. Get it all out of your head and onto the page, using the 3 questions from Tip #3. Or, if you’re feeling more of a good old-fashioned brain dump journaling session, go for it!

The point is to first shift your state, then take it to the next level with a free writing session. This will help you not get the remaining mental clutter out.

Now, here’s the interesting part about all these tips…

Did you notice that with all these tips, we weren’t actually “solving” a problem? That’s because when you’re feeling intense resistance, you don’t really need to solve anything right away.

The best part is that you can do this in literally a few minutes!

You don’t have to meditate on a mountaintop for three hours to stop an emotional downturn. Just take a few minutes and shift your state. Then decide what the next best step is to get you to where you want to be.

There’s always ups and downs, resistance, self-sabotage that come up on any journey. After all, when you’re making big changes, your default response is likely to go back to what you know.
The path to food freedom is no exception.

So I want you to know that we’re here to support you on this journey.

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

Terrified Of Trigger Foods? How To Keep Them Around The House Without Losing Control

It’s that moment when you’ve been eating clean. You’ve been sticking to your diet like glue. Maybe you’ve even lost a few pounds. You feel like it’s all finally working…

Then it hits you. There is a bag of your favorite chips lurking in the cabinet, waiting to be opened. Pretty soon, you find yourself elbow-deep in that bag, no clue how you got there.

I’ve been in this situation over and over when I was struggling with food a decade ago.

Those trigger foods struck again, and they always seemed to win over me!

Have you experienced this?

So does this mean you have to keep trigger foods out of your house forever, because having them around always leads to overeating disasters?

The answer is NO. There is a way to keep your favorite treats around the house, without worrying about eating an entire bag in one sitting.

The trick is to use a strategy that not many diet and fitness gurus are talking about–but one that I’m sharing with you here today!

Read on to learn the real solution to trigger food fears. Then you’ll learn how you can finally enjoy your favorite treats (even keep them in your cabinet on the regular) without losing control!

So let me tell you a story about a woman named Sara.

Sara has been struggling for a long time with binge and emotional eating. She knows for sure that dieting is not the answer. But she doesn’t quite know what the answer IS yet. So, she decides to hire an expert coach to help her sort it all out.

This coach definitely means well. She has the best intentions in the world. This coach also knows, like Sara does, that dieting is fuel on the binge eating fire.

The coach’s answer for Sara? “Just stop dieting.”

She tells Sara to stop dieting. Eat whatever she wants. Stop letting those trigger foods have any power over her. That, the coach says, will liberate Sara from trigger foods for good.

Not only does that sound exciting to Sara, but it also sounds logical. After all, the diet didn’t work, and this sounds like the antithesis of a diet. It’s so crazy it just might work, right?

So Sara goes to the store on a quest for forbidden foods, and she buys them all. The chips, the candy, the ice cream, the cookies–all the things that she never allowed herself to eat go directly into her cart.

A few days later, Sara is having an ordinary day, feeling reasonably in control with food. She has a regular dinner. Then she puts her kids to bed, and suddenly, the house is quiet.

What happens next?

Suddenly, all she can think about are the cookies, candy, and chips in the cabinet. Surely, grabbing a bite or two won’t hurt anything, right? So she grabs a handful of chips. Than another. And another. And another…

Before she knows it, she’s at the bottom of the bag. Then she sees that there are cookies, too…

Sara goes to her coach and tells her what happened. But the coach tells her not to worry. Sara is completely confused at this point.

But the coach claims that eventually, her brain will realize that it can have anything it wants. Once it does that, those triggers will go away on their own.

The coach’s advice? Stay with the “eat whatever you want” plan and everything will work out fine.

So Sara keeps going. But then, she starts gaining weight, and she starts to freak out.

Sara has lost control with food. She has lost trust in her body, herself, and her coach. In a desperate attempt to take back control, she goes back to the thing that started this all in the first place…dieting.

So why does this happen? Isn’t letting go of dieting the answer? Well, yes. BUT there is more to it than just going cold-turkey on your diet plan and hoping for the best.

Now, there is some logic in what Sara’s coach is claiming. In general, if your brain knows it can have pizza anytime it wants, over time you’ll have less of an urge to eat the pizza until it’s gone.

But asking your brain to shift from binge eating to food freedom will not end well. Not without the proper steps, anyway!

This is the part that the “anti-diet” movement always misses. There is a massive space between stopping the restriction and being free with food. If you try to jump directly from lifelong dieting to total food freedom, a food free-for-all is likely what you’re going to get.

It could also be the very thing that leads you right back to dieting.

But there is a way to ditch the diet without losing control. Believe it or not, you can eventually have trigger foods around without fear–and even enjoy them once in a while! All it takes is a few simple but crucial in-between steps, the steps that many health coaches and diet gurus overlook.

How do you ditch the diet, defuse the power of trigger foods, AND allow yourself to occasionally enjoy them without overdoing it?

Here are my top 5 tips on how to keep trigger foods in the house without losing control!

1- Get out of survival mode. Maybe we should call this “step zero,” since it’s the foundational step to food freedom. But for simplicity’s sake, we’ll start here.

So what is survival mode? It’s a state that your brain goes into when it feels deprived. It’s what happens when your brain believes that food is scarce (this is exactly what happens when you diet!).

Long story short, your brain and body don’t trust you to properly feed yourself. So they go into a constant state of cravings and triggers to eat. Then you lose control with food, which makes you go right back to the diet to try and get your control back. And on and on the cycle goes.

Getting out of survival mode comes first. The first step is to make sure that you’re eating enough food to support yourself. It’s letting your brain and body know that you’ll take care of them, so they don’t have to trigger you to eat.

Eventually, you build a priceless trust between your body and brain. This is a huge step!

At this point, you might feel ready to bring back some of your trigger foods. If you bring them back in a safe way, you’ll find that enjoying them

2- Try a different time of day. Let’s say that up until now, you’ve been the most triggered to binge at night. If that’s the case, maybe trying a trigger food for an evening dessert might sound a little too scary. So, why not try it at another time of day?

For example, instead of having a cookie after dinner, have it after lunch. The simple time change might let you enjoy a cookie without fearing a nighttime binge.

3- Enjoy treats with friends. Sometimes having someone around helps you shift your focus. This can definitely be true when it comes to enjoying trigger foods!

Instead of being alone, invite a friend or family member to join you for a treat! It sounds crazy simple, I know. But you might be surprised how the act of sharing an experience with a trusted friend can make it a lot less scary.

4- Change up your words. We had a student at Beating Binge Eating who used to regularly binge on fast food. Part of the issue was what she told herself about trigger foods.

She would constantly tell herself that she “couldn’t have fast food.” Yet she’d still frequently end up hitting a drive-thru and binging in her car. Not the results she was looking for!

So, to change her thinking, she did two things.

First, she stopped telling herself that fast food was forever off-limits. Second, instead of eating in her car alone, her husband began joining her. They’d sit together in the car, and enjoy every bit of the dinner experience together.

So, she stopped making fast food forbidden. She allowed herself to have fast food when she truly wanted it. She also enjoyed it with someone she loved.

As a result, she got to have a favorite food, and it didn’t lead to a free-for-all. It was a win-win-win for her!

5- Give yourself full permission to enjoy your food. This is about more than just taking away food restrictions and hoping for the best. When you make a connected choice to enjoy food because you want to, everything shifts. The key is to give yourself full permission from a conscious place.

In other words, it’s not a permissible binge. It’s a connected choice that allows you to appreciate and enjoy favorite foods. Make an empowered choice, one that you can truly enjoy!

So, to recap, first, get out of survival mode. Start building trust between yourself and your body. Then, start to incorporate treats in a way that pushes your comfort zone, but doesn’t terrify you.

The key is to expand your horizons, but also feel reassured that you won’t lose control. The steps in the middle of the process will make this possible for you!

I know that this might sound a LOT easier said than done. So if you’re looking for support in this area, you’re in the right place!

We have helped thousands of women break these kinds of patterns of binging for good. We’d love to help you do the same. And to help you get started, I have an exciting gift for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

So you’re going along your day, everything is fine and dandy, then it hits you. That urge, that craving, that NEED to eat that you just can’t say NO to.

From that moment on you can’t think of anything else but scouring the cabinets.

If binge or emotional eating has ever been a thing for you, I bet you know what I’m talking about. But have you ever wondered where those nasty binge urges come from, and why they’re almost impossible to resist?

Because after all, you’ve been down this road before. Your rational mind knows what’s going to happen if you give in to the binge again…

You’ll end up feeling tired, bloated, and guilty. Saying yes to that food frenzy never ends well, and you know it. But against your better judgment, you can’t say no.

This was a way of life for me for over a decade. I’ve lived under the power of binges, and it’s no way to spend your precious time.

If this sounds all too familiar to you, stay tuned!

I’m going to show you why those urges to binge feel like trying to stop a tidal wave.

You’ll learn why they happen, why it’s not your fault, and how to finally be free of them.

Read on and we’ll get to the bottom of binge eating triggers once and for all!

When it comes to urges to binge, it all truly comes down to one thing–your brain.

Sure, there is an emotional component to binge eating. But those overpowering, compulsive urges are, as they say, “all in your head.”

Now, I’m not saying you’re making these urges up, nor am I saying that you’re crazy. NOT at all. Let me explain what I mean by this, with the help of my lovely pet kitty!

I recently moved into a new home along with my cat. Ever since we arrived, my sweet kitty has been on edge. Every bump in the night or random noise sends her into a frenzy. She’s far more agitated than usual (even for a cat!).

In human terms, she’s in an unfamiliar situation, and it’s triggering a “fight or flight” response. The part of her brain that is wired for survival is on full alert.

This primal, survival-oriented part of the brain is powerful in animals. Needless to say, when I try to comfort her and reassure her that she’s safe in our new home, it doesn’t work well. I can’t reason with that survival oriented urge.

Humans and animals both have this primal, survival-oriented part of the brain. But one thing we have that our pets don’t is the rational thinking part of the brain.

Humans have a large frontal brain. It’s the place where you store your goals, your dreams, and your love for yourself and others. It’s where you find the rational, empowered version of yourself. In other words, it’s your “grownup” brain.

So what do my cat and your logical brain have to do with uncontrollable binge urges?

You have that empowered, rational brain in the frontal space. But like my kitty, we’ve also got the survival-mode brain. It’s the part of your brain that ensures you get plenty of food, shelter, water–everything you need to stay alive.

That primal area can be triggered if it perceives a threat to your safety. One of those threats it picks up on is a shortage of food.

If your survival-oriented brain thinks that food is scarce (whether it really is or not) it sounds the alarm bells. It’ll trigger you into what we call “survival mode.” From there, it drives you to do one thing–EAT.

Here’s the interesting part. One of the biggest food-shortage brain triggers out there is good old-fashioned dieting. Restricting or controlling what you eat makes your survival brain think that food must be in short supply, so you better grab as much as you can NOW.

For that matter, food deprivation of any kind can trick your primal brain into action, too, whether you’re on a “diet” or not. Sometimes even restrictive, dieting-like thoughts (like mentally counting calories) can set off the food-shortage panic!

So you restrict your food. Your survival mode brain perceives a food shortage. It thinks you might have to starve yourself next, so it does the only thing it knows how to do– it triggers you to binge right now.

What do you think happens next?

Over time, your brain forms automatic patterns, with binging as your go-to response. The more you repeat this pattern, the more established it becomes.

Before you know it, binge urges and giving in to those urges becomes regular.

Now, let’s get back to your higher-thinking brain for a minute.

Urges to scour the cabinets or raid the refrigerator come from your survival brain. They don’t arise from your rational-thinking, higher-level brain.

Now, you might think that the empowered, reasonable part of your brain could easily override your primal brain. Surely your rational brain can recognize binge triggers for the tripwire they are, and convince your primal brain not to go there when urges hit you. Seems logical, right?

BUT, this rational-thinking part of your brain actually can’t talk your survival brain down from the ledge very well. That’s why trying to rationalize your way out of an urge to binge works about as well as trying to reason with my cat!

Not that I’m comparing your brain to a cat, necessarily! But I’m sure you see the analogy I’m making here. Try as it might, your rational brain can’t reason very well with your hardwired survival instincts.

Some people say the battle between the rational and survival brain feels like an “angel and devil” thing. On one shoulder there’s the angel trying to convince you NOT to give in to urges. On the other is the devil, prodding to eat like there’s no tomorrow.

It’s an interesting analogy, but it’s not exactly the truth…

Binge urges are not the “devil.” Your survival-oriented brain is not evil, and it’s not attempting to hurt you by driving you to eat.

The truth is that your survival-oriented brain is trying to help you. It has ONE job–to keep you alive. But sometimes it does that job a little too well. Sometimes it’s strategies to keep you safe morph into destructive mental patterns, like binge eating.

But know this. Your survival brain isn’t out to get you.. It’s not this demon that intentionally torments you by pushing you to overeat.

For that matter, binge patterns are NOT a disease that you’re destined to battle for the rest of your life. They don’t mean you’re broken, flawed, or beyond hope. These patterns CAN be broken, no matter how long you’ve had them or how powerful your binge urges are.

And the news here gets even better…

With the right steps and the right system, you can not only stop fighting binge urges but actually eliminate them. (Really!)

There are several steps to this process…

One step is ensuring that you eat enough food to meet your body’s needs, so your survival brain doesn’t panic. Another is learning to manage your emotions rather than push them down with food. Yet another is replacing unsupportive habits with empowering ones.

Of course, it’s not an overnight thing. Take it one step at a time, and it’s important to follow the steps in the right order. You need the right system, plus the guidance to make it work for you.

But when you’ve got the right support and the right system, magic starts to happen!

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!