In this article, we place 25 ideas into the "magic box" to help manage a binge eating episode and regain control.

What is a binge eating episode?

A binge eating episode occurs when a person objectively consumes a large amount of food in a context of loss of control. This loss of control can manifest as eating faster than usual, eating until discomfort, eating without hunger, eating alone or in secret, feeling anxious or guilty afterward, or feeling compelled to eat as if by an external force. It's important to note that experiencing a binge eating episode doesn't necessarily indicate an eating disorder; diagnosis requires evaluation by a specialized Dietitian-Nutritionist and interdisciplinary team.

The "magic box" of nutrition

If binge eating episodes occur regularly, creating a "magic box" of activities can be a helpful tool. Inside a readily available container at home, small cards with ideas are placed. When feeling the onset of a binge, one can choose a card from the "magic box" and engage in the suggested activity.

25 ideas in your "magic box"

The purpose of the "magic box" is to assist during moments when a binge eating episode seems imminent. Here are 25 ideas to include in your box, aimed at distracting from the urge to overeat and disrupting the overeating routine:

1. Take a leisurely walk around your neighborhood.
2. Practice meditation.
3. Read or listen to a good book.
4. Engage in drawing or painting.
5. Solve a puzzle.
6. Tidy up a room in the house.
7. Listen to your favorite music.
8. Watch a documentary or educational video.
9. Write in your journal.
10. Do an at-home workout or yoga session.
11. Start a DIY project or craft.
12. Play a musical instrument.
13. Capture interesting pictures in the neighborhood.
14. Write a poem or short story.
15. Organize your week in detail.
16. Attend to your plants.
17. Redecorate a corner of your space.
18. Dance to your favorite music and create a choreography.
19. Practice gratitude by writing in a journal.
20. Engage in deep breathing exercises.
21. Take a warm bath or shower to relax.
22. Spend time in nature, such as a park or backyard.
23. Reach out and call a friend.
24. Declutter your wardrobe.
25. Update your CV or LinkedIn profile.

In conclusion, managing binge eating episodes involves various approaches and treatments. The "magic box" is just one tool among many that can aid in prevention. Remember, while our minds may be preoccupied with thoughts, thoughts alone do not define reality.