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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.

 

1. Sit and really sink into your body 
2. 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)
3. Confront these feelings, really open up to them
4. Let the emotions really build, you may feel ready to explode or the urge to scream
5. Do not turn away from it, you have to really confront the emotions where they exist in your body
6. 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
7. 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
8. Keep sitting with it and the emotions will start to dissapate
9. 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

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Pinkpearl

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Posted 24 May 2018 - 07:21 PM

I don't think that drinking water, dance and all that bullshit I tend to see here will stop your binge cause if you use common sense you know that to stop a binging habit you have to start with your mindset, but you will never hear this here. They will say water, tea, up your intake. Just a little rant cause I'm tired of seeing this when people are actually eaten alive by it. And saying drink water is just i don't know come on. Use some common sense it obviously start with your mindset. Just wanted to put that out. My opinion on what I see often. Which is tiring when your crying your ass to sleep from this shit.

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MagicPanda

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Posted 29 May 2014 - 07:45 PM

Ok so I just asked a really hot sweet black girl. She said yes 😊. But I am really white and I was wondering what you guys think of international love??? I have no problem with it but I think my family will😭

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  #8 Guest_shannonnonnahs_*

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  Posted 30 May 2014 - 12:46 AM

  Lol I can't even date someone from my own race, I find it too weird, like we're twins or something.

  
  

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 porn plan didn't work. maybe shocking myself will! <3333333333333333333333333 (I wanna die)

MagicPanda

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Posted 11 June 2014 - 06:38 PM

First don't cut your cals even more you will be more Likely to binge and I have a shock pen and every time I want to eat I zap myself and if I do eat every 2 bites I shock

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_junipero_

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Posted 23 November 2015 - 03:57 PM

THIS: Apple cider vinegar + lemon + cinnamon&cayenne + hot water + honey or maple syrup

Works every time.


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#7 Blonde & bony

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Posted 22 January 2021 - 07:19 PM

Throwback and encouraging reminder of how things where a year ago at 43 kg / 95 lbs fitting in my tiniest Italian jeans. Scared to even try to put them on rn.

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