First things first: the best way to put an end to binges and purges is to establish a regular eating pattern, which consists of having 3 healthy meals and 2 to 3 wholesome snacks per day.
Are you already there? Then the healthy alternatives to binging and purging listed below will surely prove to be extremely beneficial for you. There are actually a couple of tools that can help you put an end to binging and purging once and for all, and they are practicing delays and doing alternatives.
Just like what the name says, practicing delays is all about delaying the urge to binge or purge. Basically, binging or purging follows a negative emotion such as anxiety, which is something that goes away on its own. Needless to say, practicing delays entails waiting for anxiety (or any other unfavorable emotion) to subside before binging or purging. By the time that the causative factor is gone, your urge to binge or purge is likely to be gone, too.
On the other hand, dong alternatives entails engaging in activities that can keep your mind away from binging or purging, or allows the negative emotion to be eliminated.
Below are some of the healthy alternatives to binging and purging that you may give a try:
Doing Guided Meditation
One of the most effective ways to relieve high levels of stress and anxiety is by doing meditation. Especially if you’re not used to meditating, worry not as there are lots of guided meditation videos on YouTube in which practitioners provide instructions on what you need to do throughout the session.
Taking a Whiff of Essential oils
Lavender, jasmine, ylang ylang, bergamot, lemon, clary sage, peppermint — all of these can help get your mind in a more relaxed state. That is why taking a whiff of them can help in driving away your urge to binge or purge. You may also try lighting aromatherapy candles whose scents can help relieve stress and anxiety.
Enjoying a Relaxing Bath
Relaxing scents may also be paired with soothing baths. For many stressed or anxious individuals, nothing can make them feel so much better than being in the tub for several minutes while indulging in luxurious bath products whose scents are able to make them feel relaxed and also pampered.
Nowadays, a lot of adults who are leading very stressful or anxious lives are into coloring as it’s an activity that can help calm down both mind and body. Mandalas are some of the most popular adult coloring book themes that you may go for as filling their geometric shapes and patterns with colors can really get your mind busy.
Listening to Music
You can use music as a healthy alternative to binging or purging in a couple of ways. First, you may listen to soothing ones to help lower your stress or anxiety. Second, you may play up-tempo ones, the kinds that entice you to get on your feet — dancing allows you to combat stress and at the same time get your regular dose of exercise.
Tending a Garden
Gardening is a wonderful idea as it helps take away your mind from binging or purging, plus it also allows you to get enough vitamin D, which is a mood-lifter. It’s a great idea for you to take care of some herbs, vegetables and fruit-bearing trees as they can help you opt for healthy eating without spending a lot of cash.
Contacting a Loved One
Nothing can make you feel more loved and wanted than hearing the voice of someone who is important to you and genuinely cares about you like a close family member or a best friend. Needless to say, consider getting in touch with a loved one each time you are thinking about binging or purging.
As you can see, alternatives to binging or purging can be anything that can help lower stress and anxiety effectively. It goes without saying that any mental or physical activity that can help you calm down and feel relaxed when stressed or anxious can help take your mind away from binging or purging.