How to Avert Binge Eating and Manage Cravings

Mar 25, 2022 | Blog

Many of my clients have concerns about how to proceed when cravings arise. For instance, a client is craving a cookie but does not feel worthy of eating one since he or she feels too fat or too unhealthy. Of course, my clients are not “cookie cutter” people, they are individuals, so the strategy that works best for one client may not work for another. However, I often find that when clients avoid a certain food or food group in the midst of intense cravings, they often inadvertently cause themselves a binge session. So I offer a few suggestions:

  1. The art of allowing is very powerful. If you allow yourself to eat the food which you are craving, without judgement, it may be possible to gain a sense of satisfaction. Satisfaction from eating desired foods helps many of my clients to avoid the binge cycle.
  2. Prepare a healthy alternative treat with similar ingredients. For instance, create a healthy, homemade sugar free oatmeal cookie with raisins. Use a natural sweetener rather than cane sugar in the batter. This can provide an individual with a feeling of satisfaction and well-being simultaneously.
  3. If you are an individual with a food addiction, “once you pop, you can’t stop” you may want to ask yourself if your craving is real or feigned. Perhaps you are craving sugar because you did not eat enough for dinner. Sometimes cravings can be misleading. While you might think you want a cookie, what you are actually craving is love or touch. It might be a good idea to take out a journal and write down what you are thinking feeling. If your craving is arising from uncomfortable emotions, this is a good time to call a friend or loved one, or seek the advise of an expert.

If you would like to learn more about addressing cravings and avoiding the binge eating cycle, call Integrative Psychotherapy for a free consultation, 917.535.9519.

Latest Articles

Some good reads we think you'll enjoy!

Person meditating in lotus position

Mind-Body Therapies: Meditation, Relaxation, Guided Imagery & Hypnotherapy

by | Jul 22, 2022 | Blog | 0 Comments

Health treatment techniques dedicated to integrating the mind and the body are based on recognition of the fact that mental and emotional states directly affect...

Wood blocks with the words "take time to destress" written on them

The Negative Effects of Stress on Health and Suggestions for De-Stressing

by | Jul 3, 2022 | Blog | 0 Comments

Life and stress go hand in hand. Stress is part of the package. In assessing the impact and the value of stress in our lives, it’s helpful to have a clear definition of...

Bathroom mirror with "i am beautiful" written in yellow on it

Eating Disorders – Mind Over Matter

by | Jun 29, 2022 | Blog | 0 Comments

Those with eating disorders tend to have body image issues, they get hung up on size and shape and their so called flaws. They spend their time measuring their success...

Double exposure picture with silhouette of calm woman overlaid on a scenic sunset with mountains on the horizon

Transcendental Healing for Mental Health Struggles and Eating Disorders

by | Jun 8, 2022 | Blog | 0 Comments

Throughout our childhood, we are encouraged by adults to do many things that our heart or gut seem to disagree with. We sometimes go with our instinct and sometimes we...

Elderly couple with wicker baskeds full of fresh produce

On Your Grocery List: How to Choose Healing and Living Foods

by | May 31, 2022 | Blog | 0 Comments

Did you know that the artificial ingredients and preservatives in processed foods that you eat every day could be making you sick? Not only can the ingredients in some...

Person with laptop in lap eating pepperoni pizza, popcorn, chips and soda

Eating Disorder Treatment: How to Avoid Overeating

by | May 17, 2022 | Blog | 0 Comments

Many people struggle with overeating, binges, and eating when bored. As an Integrative Psychotherapist, I have found that many of my clients suffer from these problems...

Point of view of a group of people looking at the viewer with judge mental faces

Ridding Your Life of Negative People

by | May 2, 2022 | Blog,Featured | 0 Comments

Negativity is a cancer that appears in many forms. Ridicule, guilt, prejudice, condescension, intimidation, and self-doubt are only a few of the ways negativity...

Point of view handing a plate of bread to a faceless person who is rejecting the plate

What is Celiac Disease?

by | Apr 20, 2022 | Blog,Featured | 0 Comments

Celiac disease (also known as Celiac Sprue) is a chronic digestive disease caused by an intolerance to gluten, the protein found in wheat, rye, barley, and oats. In...

Magnifying glass looking at jar of beans with oranges, grapefruits, almonds, peanuts, milk and bread next to the jar

Do I Have Food Allergies?

by | Apr 5, 2022 | Blog,Featured | 0 Comments

Food allergies are among the most misunderstood and neglected aspects of health and wellness in our country. It is estimated that anywhere from 25% to 60% of the...