CBT technique for avoiding bingeing

Started by AllanaKimberly, Apr 28 2014 10:45 AM

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#1 AllanaKimberly

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Posted 28 April 2014 - 10:45 AM

Hello all,

I just had my weekly CBT and we did a really great exercise that i think could be used when the urge to binge or cutting for that matter arise. My CBT therapist calls it the "Hands Up Approach"

You have to be able to take a few minutes to sit and do this but i believe if practised you can do it in a shortened version.

Sit and really sink into your body
Find the area in you body where the strong urge is located, for example i feel anxiety in my chest and energy through my arms and legs (its pretty erratic)
Confront these feelings, really open up to them
Let the emotions really build, you may feel ready to explode or the urge to scream
Do not turn away from it, you have to really confront the emotions where they exist in your body
Keep doing this, allowing yourself to feel and relax into it, or not as the case may be - the trick is to really allow yourself to experience, feel and confront the emotions
You will find that the feelings grow and reach a peak, it will be uncomfortable but honestly what comes up can only come up so far before you will start to see the emotions settle
Keep sitting with it and the emotions will start to dissapate
When the emotions have faded and you feel "empty", "numb", "calm" or just plan "ok" you have completed the exercise

Now you may need to repeat this a few times before every last emotion fades, i usually have to do it a few times before it is completely gone. This is something that will take you a few times to get right, it takes practice to learn to confront emotions that we would usually combat with an action or by pushing them away.

I just wanted to share. I do not always do this as not all of my binges allow me to think for even a second in a clear way, but i honestly think that with practise it gets easier to do.

Hopefully some of you find this useful xxx