Have you ever felt like you’re stuck in a never-ending cycle of binge eating, despite your best efforts to “think positive” or “stay motivated”? If you’re nodding your head, you’re not alone. Many people struggling to overcome binge eating have been told that it’s all about mindset. Just change your thoughts, and you’ll change your life, right? Well, not quite.
Don’t get me wrong – mindset is important. But here’s a truth that might surprise you: when it comes to your efforts to overcome binge eating, mindset isn’t the be-all and end-all. In fact, there’s a crucial piece of the puzzle that many people overlook, and it’s time we shine a light on it.
Understanding Mindset: What It Is and Isn’t
First things first, let’s talk about what mindset actually is. In simple terms, mindset is the set of beliefs and attitudes that shape how we think about ourselves and the world around us (our perspective). It’s like the lens through which we view our experiences.
Now, you’ve probably heard phrases like “mindset is everything” or “change your mindset, change your life.” And sure, having a positive mindset can be helpful. It can boost your motivation, help you persevere through challenges, and even improve your overall well-being.
But here’s the kicker: when it comes to your journey to overcome binge eating, mindset isn’t the whole story. In fact, focusing solely on mindset can sometimes leave you feeling even more frustrated and discouraged. Why? Because it ignores a crucial aspect of human behaviour – our biology.
The Survival Instinct: Your Nervous System’s Priority
Enter the unsung hero of our story: your nervous system. Now, I know “nervous system” might sound like a term straight out of a biology textbook, but stick with me here. Understanding this is a key ingredient to cracking the code of binge and emotional eating.
Your nervous system has one primary job: to keep you alive. It’s like your body’s very own superhero, always on the lookout for potential threats. And when it perceives a threat – whether that’s a hungry lion stepping in your path or a looming work deadline – it springs into action, triggering your survival response.
Here’s where things get interesting. Your nervous system doesn’t distinguish between physical threats and emotional ones. To your nervous system, stress is stress, whether you’re running away from real danger or feeling overwhelmed by life’s demands.
And guess what? This survival response can override your conscious thoughts and intentions. That’s right – no matter how much you tell yourself “I don’t want to binge eat,” if you’re in “survival mode” and you lack the necessary awareness & skill – you no longer have any influence of what’s going on in your mind as you literally lose control. Your driven by instinct.
When Cognitive Approaches Fall Short
This is why approaches like Cognitive Behavioural Therapy (CBT) or Clinical Psychology, while helpful in many ways, sometimes fall short when it comes to overcoming binge eating. CBT focuses on changing your thoughts and behaviours, which is great when you feel safe during your appointment and you have conscious control. But what happens when you’re outside of the therapy room? What happens when you’re in “survival mode” and lose conscious control? It doesn’t always address the underlying nervous system responses that can drive binge and emotional eating and therefore does not offer a complete solution.
Think of it this way: trying to overcome binge eating through mindset and willpower alone is like trying to steer a car without realising there’s an autopilot system that takes over in certain situations. You might have your hands on the wheel, thinking you’re in control, but when that autopilot kicks in, you’re suddenly veering off course despite your best intentions.
So, does this mean mindset doesn’t matter at all? Absolutely not! Mindset is still an important piece of the puzzle. But to truly overcome binge eating, we need to look beyond mindset and understand the crucial role our nervous system plays. And that, my friend, is what we’re going to explore next.
The Importance of a Holistic Approach
Breaking Free from Ineffective Solutions
So, you’ve been trying to overcome binge eating by sheer willpower and positive thinking. Many of us have been there, caught in a cycle of determination and disappointment.
Here’s the good news: understanding the role of your nervous system in binge eating can be a game-changer. It’s like finally finding the missing piece of a puzzle you have been hoping to find your entire life. Suddenly, things start to make sense.
By recognising that your binge eating isn’t just a matter of mindset, you can free yourself from the guilt and shame that often come with failed attempts to change. It’s not that you’re weak or lacking willpower. Your body, driven by its survival instinct to move away from pain or discomfort and towards pleasure and safety, has been doing its best to protect you – even if using food as a coping mechanism isn’t the most helpful solution in the long run.
Addressing the Root Cause
Think of it this way: if you had a leaky pipe in your house, would you just keep mopping up the water, or would you fix the pipe? Focusing solely on mindset to overcome binge eating is like constantly mopping without addressing the source of the leak.
When we understand the role of the nervous system, we can start to address the root cause of binge eating. This means looking at factors like:
- Past traumas or adverse experiences that might be affecting our nervous system
- Our overall sense of safety and security in the world
- Stress levels and how we respond to stress & emotions
- Other physiological factors that can trigger stress in the body, ie. poor nutrition, an imbalanced gut microbiome, lack of sleep. Anything that triggers an increase in the cortisol, your stress hormone.
- The skills we’ve developed (or need to develop) for navigating emotional challenges
By addressing these underlying issues, we’re not just putting a band-aid on the problem. We’re creating the conditions for lasting change.
Empowering Lasting Change
Here’s where things get exciting. When you combine mindset work with strategies to regulate your nervous system, you’re setting yourself up for success in overcoming binge eating.
This holistic approach empowers you to:
- Recognise when your nervous system is in survival mode
- Develop tools to bring your nervous system back into balance
- Create an environment that supports your nervous system’s health
- Use mindset strategies more effectively, at the right times
It’s like learning to dance with your body’s natural rhythms, rather than constantly fighting against them. And let me tell you, it’s a much more enjoyable (and effective) way to overcome binge eating.
Integrating Mindset and Nervous System Regulation
Recognising Your Body’s Signals
I say this a lot: The first step in this dance is learning to recognise your body’s signals. Your body is constantly communicating with you, but in our busy lives, we often tune out these messages (or we never learnt how to listen to them).
Try this: Next time you feel the urge to binge eat, pause for a moment. Take a deep breath and scan your body. What sensations do you notice? Tension in your shoulders? A knot in your chest or stomach? Racing thoughts?
These physical sensations are often signs that your nervous system is in survival mode. By learning to recognise these signals, you can start to intervene before a binge occurs.
Balancing Cognitive and Somatic Approaches
Now that you’re tuned into your body’s signals, you can start to balance cognitive (mind-based) and somatic (body-based) approaches to overcome binge eating.
Here’s a simple technique to try:
- When you notice the urge to binge, acknowledge the feeling without judgment. (This is where mindset comes in – practicing self-compassion is key!)
- Take three deep breaths, focusing on extending your exhale. (This helps signal to your nervous system that you’re safe and in turn also helps to turn down the volume on the urge to seek comfort in food.)
- Place one hand on your heart and one on your belly. Feel the warmth of your hands and the rise and fall of your breath. (This gentle touch can help regulate your nervous system.)
- Ask yourself, “What does my body need right now?” Maybe it’s rest, comfort, or connection with a loved one.
By combining mindset work (self-compassion, self-reflection) with somatic techniques (breathing, touch), you’re addressing both your thoughts and your nervous system’s state.
My Journey: When Mindset Wasn’t Enough
Let me share a bit of my own journey in trying to overcome binge eating. It’s been a long road, spanning over two decades, filled with hope, disappointment, and eventually, understanding.
Growing up, I was taught that psychological disorders required psychological solutions. So, when my binge eating spiralled out of control, my mother did what any concerned parent would do – she sent me to a psychologist. It seemed like the logical solution, the key to “fixing” my “mental” problem.
Don’t get me wrong, I loved my therapy sessions. There’s something incredibly comforting about having a non-judgmental ear to listen to your thoughts – knowing they can’t share this information with anyone without your permission. But when it came to my relationship with food? Well, let’s just say the impact was about as noticeable as a drop in the ocean.
Over the years, I saw numerous psychologists and psychiatrists, even spent time in a rehabilitation center. I studied nutrition & health coaching, learned from top neuroscientists about rewiring belief systems. I completely renovated my mental landscape, but that magnetic pull of food never left me.
The real breakthrough came when my studies of Yoga & Ayurveda led me onto a path of delving deeper into how our nervous system operates and how it relates to our environment. I realised that no amount of positive thinking could help if my nervous system was stuck in survival mode.
This taught me a crucial lesson: while mindset work is valuable, it’s not the whole story in overcoming binge eating. Our nervous system plays a starring role that we can’t ignore. Addressing it first is key to achieving everything else.
So, if you’re frustrated despite years of therapy or mindset work, you’re not alone. Your struggles aren’t a sign of failure. They’re a sign that there’s more to the story – and understanding your nervous system might just be the missing piece of your puzzle.
Further Reading
If you found this blog helpful, I encourage you to read:
“Beyond Hunger: How Your Body’s Quest for Safety Drives Binge Eating”
This article explores the various triggers that can lead to binge eating, deepening your understanding of your body’s responses. The more you know, the better equipped you’ll be to make lasting changes. Keep learning and growing on your journey to overcome binge eating!
Have you ever felt like you’re stuck in a never-ending cycle of binge eating, despite your best efforts to “think positive” or “stay motivated”? If you’re nodding your head, you’re not alone. Many people struggling to overcome binge eating have been told that it’s all about mindset. Just change your thoughts, and you’ll change your life, right? Well, not quite.
Don’t get me wrong – mindset is important. But here’s a truth that might surprise you: when it comes to your efforts to overcome binge eating, mindset isn’t the be-all and end-all. In fact, there’s a crucial piece of the puzzle that many people overlook, and it’s time we shine a light on it.
Understanding Mindset: What It Is and Isn’t
First things first, let’s talk about what mindset actually is. In simple terms, mindset is the set of beliefs and attitudes that shape how we think about ourselves and the world around us (our perspective). It’s like the lens through which we view our experiences.
Now, you’ve probably heard phrases like “mindset is everything” or “change your mindset, change your life.” And sure, having a positive mindset can be helpful. It can boost your motivation, help you persevere through challenges, and even improve your overall well-being.
But here’s the kicker: when it comes to your journey to overcome binge eating, mindset isn’t the whole story. In fact, focusing solely on mindset can sometimes leave you feeling even more frustrated and discouraged. Why? Because it ignores a crucial aspect of human behaviour – our biology.
The Survival Instinct: Your Nervous System’s Priority
Enter the unsung hero of our story: your nervous system. Now, I know “nervous system” might sound like a term straight out of a biology textbook, but stick with me here. Understanding this is a key ingredient to cracking the code of binge and emotional eating.
Your nervous system has one primary job: to keep you alive. It’s like your body’s very own superhero, always on the lookout for potential threats. And when it perceives a threat – whether that’s a hungry lion stepping in your path or a looming work deadline – it springs into action, triggering your survival response.
Here’s where things get interesting. Your nervous system doesn’t distinguish between physical threats and emotional ones. To your nervous system, stress is stress, whether you’re running away from real danger or feeling overwhelmed by life’s demands.
And guess what? This survival response can override your conscious thoughts and intentions. That’s right – no matter how much you tell yourself “I don’t want to binge eat,” if you’re in “survival mode” and you lack the necessary awareness & skill – you no longer have any influence of what’s going on in your mind as you literally lose control. Your driven by instinct.
When Cognitive Approaches Fall Short
This is why approaches like Cognitive Behavioural Therapy (CBT) or Clinical Psychology, while helpful in many ways, sometimes fall short when it comes to overcoming binge eating. CBT focuses on changing your thoughts and behaviours, which is great when you feel safe during your appointment and you have conscious control. But what happens when you’re outside of the therapy room? What happens when you’re in “survival mode” and lose conscious control? It doesn’t always address the underlying nervous system responses that can drive binge and emotional eating and therefore does not offer a complete solution.
Think of it this way: trying to overcome binge eating through mindset and willpower alone is like trying to steer a car without realising there’s an autopilot system that takes over in certain situations. You might have your hands on the wheel, thinking you’re in control, but when that autopilot kicks in, you’re suddenly veering off course despite your best intentions.
So, does this mean mindset doesn’t matter at all? Absolutely not! Mindset is still an important piece of the puzzle. But to truly overcome binge eating, we need to look beyond mindset and understand the crucial role our nervous system plays. And that, my friend, is what we’re going to explore next.
The Importance of a Holistic Approach
Breaking Free from Ineffective Solutions
So, you’ve been trying to overcome binge eating by sheer willpower and positive thinking. Many of us have been there, caught in a cycle of determination and disappointment.
Here’s the good news: understanding the role of your nervous system in binge eating can be a game-changer. It’s like finally finding the missing piece of a puzzle you have been hoping to find your entire life. Suddenly, things start to make sense.
By recognising that your binge eating isn’t just a matter of mindset, you can free yourself from the guilt and shame that often come with failed attempts to change. It’s not that you’re weak or lacking willpower. Your body, driven by its survival instinct to move away from pain or discomfort and towards pleasure and safety, has been doing its best to protect you – even if using food as a coping mechanism isn’t the most helpful solution in the long run.
Addressing the Root Cause
Think of it this way: if you had a leaky pipe in your house, would you just keep mopping up the water, or would you fix the pipe? Focusing solely on mindset to overcome binge eating is like constantly mopping without addressing the source of the leak.
When we understand the role of the nervous system, we can start to address the root cause of binge eating. This means looking at factors like:
- Past traumas or adverse experiences that might be affecting our nervous system
- Our overall sense of safety and security in the world
- Stress levels and how we respond to stress & emotions
- Other physiological factors that can trigger stress in the body, ie. poor nutrition, an imbalanced gut microbiome, lack of sleep. Anything that triggers an increase in the cortisol, your stress hormone.
- The skills we’ve developed (or need to develop) for navigating emotional challenges
By addressing these underlying issues, we’re not just putting a band-aid on the problem. We’re creating the conditions for lasting change.
Empowering Lasting Change
Here’s where things get exciting. When you combine mindset work with strategies to regulate your nervous system, you’re setting yourself up for success in overcoming binge eating.
This holistic approach empowers you to:
- Recognise when your nervous system is in survival mode
- Develop tools to bring your nervous system back into balance
- Create an environment that supports your nervous system’s health
- Use mindset strategies more effectively, at the right times
It’s like learning to dance with your body’s natural rhythms, rather than constantly fighting against them. And let me tell you, it’s a much more enjoyable (and effective) way to overcome binge eating.
Integrating Mindset and Nervous System Regulation
Recognising Your Body’s Signals
I say this a lot: The first step in this dance is learning to recognise your body’s signals. Your body is constantly communicating with you, but in our busy lives, we often tune out these messages (or we never learnt how to listen to them).
Try this: Next time you feel the urge to binge eat, pause for a moment. Take a deep breath and scan your body. What sensations do you notice? Tension in your shoulders? A knot in your chest or stomach? Racing thoughts?
These physical sensations are often signs that your nervous system is in survival mode. By learning to recognise these signals, you can start to intervene before a binge occurs.
Balancing Cognitive and Somatic Approaches
Now that you’re tuned into your body’s signals, you can start to balance cognitive (mind-based) and somatic (body-based) approaches to overcome binge eating.
Here’s a simple technique to try:
- When you notice the urge to binge, acknowledge the feeling without judgment. (This is where mindset comes in – practicing self-compassion is key!)
- Take three deep breaths, focusing on extending your exhale. (This helps signal to your nervous system that you’re safe and in turn also helps to turn down the volume on the urge to seek comfort in food.)
- Place one hand on your heart and one on your belly. Feel the warmth of your hands and the rise and fall of your breath. (This gentle touch can help regulate your nervous system.)
- Ask yourself, “What does my body need right now?” Maybe it’s rest, comfort, or connection with a loved one.
By combining mindset work (self-compassion, self-reflection) with somatic techniques (breathing, touch), you’re addressing both your thoughts and your nervous system’s state.
My Journey: When Mindset Wasn’t Enough
Let me share a bit of my own journey in trying to overcome binge eating. It’s been a long road, spanning over two decades, filled with hope, disappointment, and eventually, understanding.
Growing up, I was taught that psychological disorders required psychological solutions. So, when my binge eating spiralled out of control, my mother did what any concerned parent would do – she sent me to a psychologist. It seemed like the logical solution, the key to “fixing” my “mental” problem.
Don’t get me wrong, I loved my therapy sessions. There’s something incredibly comforting about having a non-judgmental ear to listen to your thoughts – knowing they can’t share this information with anyone without your permission. But when it came to my relationship with food? Well, let’s just say the impact was about as noticeable as a drop in the ocean.
Over the years, I saw numerous psychologists and psychiatrists, even spent time in a rehabilitation center. I studied nutrition & health coaching, learned from top neuroscientists about rewiring belief systems. I completely renovated my mental landscape, but that magnetic pull of food never left me.
The real breakthrough came when my studies of Yoga & Ayurveda led me onto a path of delving deeper into how our nervous system operates and how it relates to our environment. I realised that no amount of positive thinking could help if my nervous system was stuck in survival mode.
This taught me a crucial lesson: while mindset work is valuable, it’s not the whole story in overcoming binge eating. Our nervous system plays a starring role that we can’t ignore. Addressing it first is key to achieving everything else.
So, if you’re frustrated despite years of therapy or mindset work, you’re not alone. Your struggles aren’t a sign of failure. They’re a sign that there’s more to the story – and understanding your nervous system might just be the missing piece of your puzzle.
Further Reading
If you found this blog helpful, I encourage you to read:
“Beyond Hunger: How Your Body’s Quest for Safety Drives Binge Eating”
This article explores the various triggers that can lead to binge eating, deepening your understanding of your body’s responses. The more you know, the better equipped you’ll be to make lasting changes. Keep learning and growing on your journey to overcome binge eating!
