This is something I threw together to keep with me in my purse, I printed it out and folded it up and kept it in my calendar. I looked at it whenever I would start to eat out of mouth hunger. I'm not saying it helped every time, but it helped sometimes, and let's be honest, ANYTHING is a help.

Below are the questions I asked myself and my answers.

List as many reasons as you can think of not to binge anymore:

• It destroys my metabolism
• It makes me gain weight
• It makes me feel fat
• It makes me hold water
• It gives me empty calories
• I feel sneaky
• I feel manipulative
• It takes up time I should be spending doing something else
• It costs money I don't hav
e
• It isn't productive
• It takes my energy away from other things
• It takes my mind away from the task/person at hand

List as many reasons you can think of not to purge anymore:

• It hurts my throat
• It's messy
• It's degrading
• It makes me feel weak
• It's painful
• It's bad for my body
• It's bad for my teeth
• It's hurts with my metabolism
• It's not natural
• It makes me tired
• I don't want to

List five things that bring you pleasure:

• A long bath
• A good book
• A nap
• Finishing a project
• Talking to a friend

List your long-term goals:

• To be healthier
• To exercise more
• To be more flexible
• To eat more healthily
• To get more enjoyment out of life
• To relax
• To enjoy my decisions more
• To love myself more
• To be kinder to myself
• To smile more
• To get this book published
• To remember to breathe

Satisfying Substitutes

• Candy bar -
  • Smaller amount of dark chocolate
  • Low Fat Granola bar or Protein Bar
  • Fat Free Fig Newtons
• Potato chips -
  • Popcorn
  • Pretzels
  • Baked chips
• Ice cream -
  • Low-fat frozen yogurt
  • Sherbert
  • Low-fat whipped cream and fruit
• Donuts -
  • Low-fat muffin
  • Angel food cake with low-fat icing
• Pizza -
  • Low-fat pizza - Pre-made or homemade
• Hamburger -
  • Veggie burger
• French Fries -
  • Frozen ones in the skillet with seasoning salt

Scenarios - Situations that trigger me:

1. When I feel fat.
2. When I'm behind on cleaning the house and chores.
3. When I hate work.
4. When I feel unattractive.
5. When I'm tired.
6. When I feel like everything is an uphill battle.

Are you eating out of mouth hunger or stomach hunger?

If you are eating out of mouth hunger:

1. Take a deep breath, let it out. Repeat 4 more times. Visualize something soothing to you, lake, field, carousel, whatever. Try to relax your muscles.
2. What was your trigger?
3. What emotions are you really feeling?
4. Look at your reasons why you no longer want to eat out of mouth hunger. Think about these things for a moment. Visualize yourself being stronger than this disorder. YOU ARE STRONGER THAN YOU THINK!!
5. Look at your list of scenarios and think of how you visualized yourself reacting, try to react this way.
6. Can you try to do something else besides eating right now? Look at your list of things to do when you are encountering mouth hunger. Look at your list of long-term goals.
7. If you must eat from mouth hunger, be gentle with yourself. Is there anything you can eat that will be less destructive than the binge food you are wanting? Look at your list of satisfying substitutes.
8. If you have decided to eat, remember how to eat. Take the time to present your food. Sit down to eat it. Don't do anything else while eating, you made a choice to eat, enjoy it! Chew slowly. Clear your mind. Cleanse your palate when you are done. Get rid of leftovers quickly.

If you are eating out of stomach hunger:

1. Is this a healthy choice?
2. Is it nutritionally sound?

Don't forget to eat it properly. Present it. Sit down to eat it. Don't do anything else while eating. ENJOY IT!! Chew slowly. Clear your mind. Cleanse your palate when you are done. Get rid of leftovers quickly.