One-liners or mantras to stop a binge in its tracks?

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katzcurrent
katzcurrent's picture
One-liners or mantras to stop a binge in its tracks?

Hi,

You know that panicky feeling when you suddenly get an urge to binge, but another part of you remembers, "Wait, didn't I commit to NOT doing this?"...

... I find there are usually pivotal reminders I repeat to talk myself down from a binge. Certain "one-liners" work better in some situations than others, so I try to carry a list with me. I thought it would be helpful to pool these somewhere... maybe there already is a thread devoted to this(?)... if so, feel free to point it out.

Otherwise, please chime in below!

Currently, my most effective one-liners/mantras:

1. Twelve hours from now, I'll be really, really glad I chose not to binge.
2. The only way out is through (the discomfort).
3. This is as bad as it (the craving) gets.
4. If I bp, my face will be puffy for days.
5. BP seems like stress relief, but it actually creates stress.
6. 90% of me doesn't want to binge. The other 10% happens to be screaming in my ear.
7. If I REALLY want to binge, I will. But, do I REALLY want to?
8. If I don't binge right now, I'll gain new skills.
9. Overeating is protective against binges. This won't last forever.
10. Bulimia makes me less attractive.
11. If I don't binge for the next 6 hours, I will buy 1 item from my amazon.com cart.
12. For the same # of calories I would absorb from BP, I can eat a sundae or popcorn.

FionaN
FionaN's picture
Hey! I find these very

Hey! I find these very helpful, as I know the urge situation well but don't have any real "mantras". I'll be writing these down in my little book :)
Thank You!!

ason
ason's picture
I tell myself, "it's war".

I tell myself, "it's war". This reminds me that when I feel really intense urges, its normal bc "war" should signify a huge battle. I don't want to lose. If I give in, it's one small loss. If I don't, it's a huge gain! I'm not really a war person, but it feels right that if ever I believed in fighting it would be me for myself. Good luck.

scarlet dahlia
scarlet dahlia's picture
I say, "I am beautiful

I say, "I am beautiful without bulimia," and/or "bulimia makes me ugly."

Simply, "Bulimia is strong, but I'm stronger." or "I am strong."

It is the animate earth that speaks. Human speech is but a part of that vaster discourse. --David Abram, "Spell of the Sensuous"

Sadie9
Sadie9's picture
Some of these are great!

Some of these are great! Thanks guys for posting this I loved some of the mantras that you use because they capture the situation simply and effectively

xx Sadie

I am Lisa
I am Lisa's picture
"Binging only lead to more

"Binging only lead to more binging"
"Purging only lead to more purging"
"I have faith in me, I am better than this"
"the sooner I stop binging and purging, the sooner I can leave this behind"
"16 years of bulimia didn't make me happy, maybe a future without bulimia will"
"If I really want to binge in two hours time I can" ..by then the urge is gone
"Want chocolate? Go ahead it doesn't kill you"
"If I make it through this I can do anything"
"You are stronger than yesterday and tomorrow you will be stronger than today"

---------------------------------
I take one day at a time to overcome something
that has been forever on my mind

Shangrila
Shangrila's picture
Well, this has really nothing

Well, this has really nothing to do with eating disorders, but my motto, and what i have posted on my fridge in big orange letters, is from Yoda...
Do or do not-there is no try.
Meaning, for me, I either go with the recovery or I don't. I have given myself tons of excuses over the years for why I haven't committed to recovery. Now I either sink or swim.
If I have decided now is the time for my recovery, I need to commit to it and stick with it.
Go Yoda:)

smudge
smudge's picture
Diaphragm breathing! I know

Diaphragm breathing! I know its not a mantra as such, but it really helps me to calm down and give me some space in the moment to make better decisions. And adding mindful breathing to any mantra can only make it more powerful.

"It is what it is, while it is".

This is a recent one I got from Elisha Goldstein's Mindfulness blog (am I allowed to put links in?). It helps snap me out of auto-pilot and reminds me that the urge to binge is external, a thing outside my actual needs and desires, and reassures me that it won't last forever.

I've also got lots from David Kessler's The End of Overeating in the section about talking down the urge, which I've memorised and use to talk myself out of it. Somehow just taking the time to recite the following to myself can really help relax me, convince myself that I don't need to binge, and I can go about my day...

"Eating that food will only satisfy me *temporarily*"
"Eating that food is going to keep me stuck in the cue-urge-reward-habit cycle"
"Eating this will keep me trapped. The next time I'm cued (or experiancing an urge) I'm going to want it again"
"Eating that will make me feel bad"
"If I eat that, I'm demonstrating that I can't break free."
"By resisting the urge - something I'm perfectly capable of doing, remember, I can break free!"

Ok so not exactly snappy, and more CBT based than an actual mantra as such, but it's helped me in the moment lots of times. Diaphragmatic breathing from DBT also really helps especially combined with this.

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