As you all know... Christmas is drawing closer. For all those who celebrate Xmas you all know it's a time when food is abundance! This can put a lot of pressure on many... especially those with bulimia. Personally I used to dread the festive season! However, it does not have to be this way. Here are some helpful tips to help get you by the festive holiday...
1. Under no circumstances don't diet on the days/weeks leading up to Xmas! (Or ever). If you are restricting food you will know what will happen... you will BINGE! Remember food restriction is the number 1 reason for binging – Therefore if you are hungry or have dropped below your weight set point; all the food will seem 10 times more appealing and it will make overeating and binging incredibly easy to do and incredibly hard to resist... so don't let this one ruin your festive fun. Start structured eating now and notice improvements for the coming weeks.
2. It can be very helpful to plan your day ahead. (Visualization can greatly help you see the day ahead and how you want it to run). Get out your note pad - if you are a premium user then you can 'take notes' & off course you have the added bonus of having your online food journal, which also helps greatly.
In your notes: Write down who will be there, where it will be, what food will be available and when you will eat. Write down also your fears and visualise yourself successfully overcoming them. This might mean visualizing eating a normal meal under particular conditions.
3. It’s easy fear Xmas day due too much food and over-indulgence. One recommendation is to start thinking about other things to enjoy on the day. Think of a family member you want to know better and plan out in advance that you are going to pay extra attention to him/her. Know that you're going not just to be involved in a big meal but to ask your aunt/uncle/grandmother/cousin that question you've always wanted to ask, or to make someone else very happy and feel special.
4. Put everything you eat on a plate and make a conscious effort to sit down and eat it with awareness, even if you are lifting out handfuls of nuts from a bowl. It is easy to eat and eat if you are nervous, happy, excited or feeling sad. Generating awareness each time you eat can really help you be AWARE of what is going into your mouth and stop overeating and binging happening.
Believe me, you'll enjoy food a lot more if you sit down and put everything on a plate. Getting more out of the experience can help you to stop going back for more.
7. Start making entries into your food journal now. If you have not already make a start on structured eating. This will greatly help binging!
When you write down ALL your food daily you also have the ability to write down your thoughts, feelings and emotions that you are feeling now and on the running up to Xmas day. This will help clear your mind and can help you spot patterns in your binging. Read about the benefits of self-monitoring.
8. Most of all try and have a good time on Xmas! Laugh and enjoy time with your family, friends pet or if you are by yourself treat yourself to something nice... a massage chair, fancy bubble bath or nice jewellery... after all you are the most important person on earth!
Merry Christmas everyone!
If you have got any recovery helpful hints... make sure you share them.. tis the season for sharing after all!