Binge eating can be a distressing experience that leaves you feeling physically uncomfortable and emotionally drained. It's especially relevant for people with ADHD or autism, as they are more likely to experience eating disorders. Studies show a frequent association between these conditions, but more research is needed to understand the exact relationship. Knowing what to do after a binge can help your body recover and set you on the path to a healthier relationship with food.
Here we will explore what causes binge eating among neurodivergents, practical steps to take after a binge, and strategies to prevent future episodes.
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What Causes Binge Eating?
Binge eating among neurodivergent and autistic individuals can be influenced by a variety of unique factors, such as:
1. Sensory Sensitivities
Many neurodivergent and autistic individuals have heightened sensory sensitivities. Certain textures, tastes, and smells of foods can be either comforting or overwhelming. This can lead to seeking out specific foods that provide a sense of comfort or avoiding foods that cause discomfort, sometimes resulting in binge eating.
2. Emotional Regulation
Emotional regulation can be challenging for neurodivergent and autistic people. Intense emotions, whether positive or negative, can trigger binge eating as a way to self-soothe or manage overwhelming feelings. Food can become a coping mechanism to deal with emotions that are difficult to express or process.
3. Routine and Structure
Changes in routine or structure can be particularly distressing for neurodivergent and autistic individuals. A disruption in daily routines, such as changes in meal times or food availability, can lead to anxiety and result in binge eating as a way to regain a sense of control or comfort.
4. Sensory Seeking or Avoidance
Some neurodivergent and autistic individuals may engage in sensory-seeking behaviors, including seeking out specific food textures and flavors. Conversely, sensory avoidance can lead to limited food choices and a higher likelihood of binge eating when preferred foods are available.
5. Social Challenges
Social situations and expectations around food can be stressful for neurodivergent and autistic people. Pressure to conform to social norms around eating, combined with the anxiety of social interactions, can lead to binge eating as a way to cope with these challenges.
6. Executive Functioning
Executive functioning skills, which include planning, organization, and impulse control, can be areas of difficulty for neurodivergent and autistic individuals. Impulse control challenges can make it harder to resist the urge to binge eat, especially when feeling overwhelmed or stressed.
7. Special Interests and Fixations
Special interests and fixations can sometimes include food-related topics or specific types of food. This intense focus can lead to repetitive eating patterns and, in some cases, binge eating.
Tips on What to Do After Binge Eating
After a binge, it's essential to take steps that support your body's recovery and help you move forward without guilt or shame. Here are some practical tips:
1. Practice Self-Compassion
Being kind to yourself is crucial. Remember that everyone makes mistakes, and beating yourself up will only make things worse. Instead, acknowledge what happened without judgment and focus on moving forward positively.
You can use Focus Bear’s brain dump feature to start self-compassion practices like affirmations, helping you start and end the day on a positive note.
2. Sensory-Friendly Foods
After a binge, focus on foods that are gentle on your senses. Soft, mild-flavored foods can help you feel more comfortable. Consider eating foods like bananas, oatmeal, or yogurt, which are easy on the stomach and soothing to eat.
Use Focus Bear’s progress tracking feature to note which foods help you feel better, so you can make informed choices in the future.
3. Structured Routine
Having a structured routine can provide stability. Plan your meals and snacks to avoid feeling overwhelmed or uncertain about what to eat next. A consistent eating schedule can help regulate your hunger and reduce the urge to binge.
Focus Bear’s habit routine feature can help you set up and stick to a meal schedule, reducing the chances of feeling out of control.
4. Engage in Comforting Activities
Find activities that soothe you, like listening to calming music, engaging in a hobby, or spending time with a pet. These can distract you from negative feelings and help you relax without turning to food for comfort.
Use Focus Bear’s productivity-boosting breaks feature to remind you to take breaks with calming activities like deep breathing or stretching, which can help you manage stress without resorting to food.
5. Reach Out for Support
Connecting with a trusted friend, family member, or therapist can provide the emotional support you need to recover. Talking about your feelings can help you process them and feel less isolated.
6. Gentle Movement
Engage in light physical activities like walking or stretching. This can help you feel better without putting too much strain on your body. Gentle movement can also improve your mood and digestion.
7. Hydration
Drinking water can help your body process the food you eat. Stay hydrated to support your overall well-being. Water can also help flush out excess sodium and reduce bloating. Make sure to keep a water bottle handy and take regular sips throughout the day.
How to Prevent Binge Eating in the Future
Preventing binge eating requires a combination of strategies. Here are some effective ways to reduce the likelihood of future episodes.
1. Regular Eating Schedule
Eating regular, balanced meals can keep your blood sugar stable and prevent extreme hunger, which often leads to binge eating. Plan to eat every 3-4 hours to maintain consistent energy levels.
2. Mindful Eating
Pay attention to your food and eat slowly. This helps you recognize when you’re full and reduces the chances of overeating. Mindful eating involves savoring each bite and listening to your body's hunger cues. Avoid watching videos or using devices while eating if you're trying to be mindful, as distractions can make it harder to notice when you're full and truly enjoy your meal.
3. Healthy Coping Mechanisms
Develop healthier ways to deal with stress and emotions. Exercise, journaling, or talking to a friend can be good alternatives to eating. Finding activities that bring you joy and relaxation can reduce the urge to binge.
Focus Bear’s productivity-boosting breaks can remind you to take breaks for these activities, helping you manage stress effectively.
4. Avoiding Restrictive Diets
Instead of strict diets, focus on balanced nutrition. Allowing yourself occasional treats can prevent the feeling of deprivation that leads to binges. Aim for a diet that includes a variety of foods to meet your nutritional needs without feeling restricted.
5. Professional Help
If binge eating is a frequent issue, consider seeking help from a therapist or a support group. Professional guidance can make a big difference. Therapists can help you understand and manage the underlying causes of binge eating.
FAQs on what to do after binge eating
What should I do immediately after binge eating?
Immediately after binge eating, focus on self-compassion and avoid harsh self-criticism. Drink water to stay hydrated, engage in light physical activity like walking to aid digestion, and choose sensory-friendly foods such as bananas or yogurt for your next meal to soothe your stomach.
How can I stop feeling guilty after binge eating?
To stop feeling guilty after binge eating, practice self-compassion and remind yourself that everyone makes mistakes. Engage in comforting activities such as listening to music, spending time with a pet, or talking to a trusted friend or therapist. Reflecting on the experience without judgment can help you move forward positively.
Final Words
Binge eating can be tough to deal with, but recovery is possible. By understanding the causes, taking steps to recover, implementing strategies, and understanding what to do after binge eating, you can improve your relationship with food.
Remember to be kind to yourself and seek support when needed. Your journey to a healthier, happier you is worth every effort. To make your recovery easier, consider incorporating Focus Bear into your lifestyle and reap the benefits.
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Hi I'm Jeremy, and I understand the challenges of living with ASD and ADHD.
