Learning to cope with triggers and cravings
It’s normal to have triggers and cravings when you’re trying to quit smoking. But don’t let them stop you. You can cope with them and stay smoke-free.
Triggers are anything that makes you want to smoke. They can be things like seeing other people smoke, holding a cigarette, or even just thinking about smoking. Cravings are strong urges to smoke. They can come on suddenly and be really hard to resist.
But you can do it. Here are some tips to help you cope with triggers and cravings:
1. Avoid your triggers
If you can, stay away from things that trigger your urges to smoke. If you can’t avoid them, try to manage them. For example, if being around other smokers makes you want to smoke, try to stay away from places where people smoke. Or if holding a cigarette triggers your craving, don’t hold one.
2. Distract yourself
When a craving hits, it can seem like all you can think about is smoking. But there are lots of things you can do to take your mind off smoking. Try to focus on something else. Take a walk, listen to music, or call a friend.
3. Ride it out
Cravings usually only last a few minutes. So try to wait it out. Distract yourself and do something else until the craving goes away.
4. Be prepared
Cravings can be really strong, so it’s important to have a plan for what you’ll do when they happen. Think about what usually makes you crave a cigarette. Is it when you’re stressed? Bored? Angry? Hungry?
Once you know your triggers, you can be prepared for when a craving hits. Make a list of things you can do instead of smoking. And keep them handy for when you need them.
5. Get support
Talk to your doctor, a counselor, or a support group. They can help you deal with cravings and triggers. They can also help you find other ways to cope with stress or other problems that might make you want to smoke.
Quitting smoking is hard. But you can do it. These tips can help you deal with triggers and cravings. And remember, you’re not alone. There’s a lot of help available.Published here
How to recognise the signs of binge eating
The National Eating Disorder Association (NEDA) defines binge eating as “eating an excessive amount of food in a short period of time and feeling out of control during the binge.” Binge eating disorder (BED) is recognized as a distinct eating disorder in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). Binge eating episodes are characterized by both of the following:
• Eating, in a discrete period of time (e.g., within any 2-hour period), an amount of food that is definitely larger than what most people would eat in a similar period of time under similar circumstances
• A sense of lack of control over eating during the episode (e.g., a feeling that one cannot stop eating or control what or how much one is eating)
In addition, the binge eating episodes are associated with three (or more) of the following:
• Eating much more rapidly than normal
• Eating until feeling uncomfortably full
• Eating large amounts of food when not feeling physically hungry
• Eating alone because of feeling embarrassed by how much one is eating
• Feeling disgusted with oneself, depressed, or very guilty afterwards
Binge eating disorder is the most common eating disorder in the United States. According to the National Health and Nutrition Examination Survey (NHANES), 2.8% of adults in the U.S.A. reported binge eating in the past month.
The signs and symptoms of binge eating disorder may be physical, psychological, or behavioral.
Physical Signs and Symptoms
The physical signs and symptoms of binge eating disorder may be difficult to notice, as people with BED often try to hide their symptoms and eat in secret. However, there are some physical signs and symptoms that may be indicative of BED, including:
• Dramatic weight fluctuations
• Wearing loose, baggy clothes to hide one’s body
• Frequently going to the bathroom after meals
• Stomach aches and other gastrointestinal problems
• Sleep problems
Psychological Signs and Symptoms
The psychological signs and symptoms of binge eating disorder are often more obvious than the physical signs and symptoms. People with BED often struggle with low self-esteem, negative body image, and feelings of shame, guilt, and isolation. They may also have trouble concentrating and may be easily distracted. Other psychological signs and symptoms of BED include:
• Preoccupation with food and body weight
• Extreme dieting that goes overboard
• Constantly feeling hungry
• Feeling out of control around food
• Feeling like one cannot stop eating once they start
• Eating in secret
• Feeling ashamed, embarrassed, or guilty after eating
Behavioral Signs and Symptoms
In addition to the physical and psychological signs and symptoms of BED, there are also certain behaviors that may be indicative of the disorder. People with BED often eat large amounts of food very quickly, and they may go back for seconds or thirds even when they are no longer hungry. They may also hoard food or hide food in their rooms so that others will not see how much they are eating. Other behavioral signs and symptoms of BED include:
• skipping meals or eating very little during the day in order to “save up” for a binge
• eating when not hungry, such as in the middle of the night
• eating alone or in secret because of feeling ashamed
• purging after a binge (e.g., by vomiting, using laxatives, or excessive exercise)
If you or someone you know is exhibiting any of the above signs and symptoms, it is important to seek professional help. Binge eating disorder is a serious condition that can lead to serious health complications, such as obesity, high blood pressure, type II diabetes, and heart disease. With proper treatment, however, many people with BED are able to recover and live happy, healthy lives.
Visit mengeredstoo.co.uk to learn more about how to stop binge eating. Disclaimer: We used this website as a reference for this blog post.