Whole30 Certified Coach littleg Posted December 29, 2014 Whole30 Certified Coach Share Posted December 29, 2014 End of the day (12 hr shift for me) = food self reward. How do I break this? I am a binge eater (feel free to read other posts about dealing with that on W30...) and made some progress during a W60 on that front. However, I never truly got rid of the "work day is over --> food reward". Nothing terrible. 99% of the time its fruit, but still its almost anxiety like if I can't have a treat when I get home from work. Which these days is midnight since I'm on an 11-11 shift at work. I feel like I need to bust out my Brain Over Binge book and re-read that. I know some people on here struggle with binge eating and an unhealthy relationship with food being more than fuel... has anyone actually had success changing the mindset that food/glass of wine/cookies and milk is what you "deserve" at the end of the day? Link to comment Share on other sites More sharing options...
Carlaccini Posted December 29, 2014 Share Posted December 29, 2014 Tea has helped significantly with me during my "3:30 pm and I deserve to munch on something now". I've never been much of a tea drinker but I have come to enjoy this little ritual. I do this at night too! It's part of the whole winding down before going to bed. Afternoon it's generally a rooibos tea and at night it's usually a calming tea like peppermint, or sleep time tea. Link to comment Share on other sites More sharing options...
Moderators LadyM Posted December 29, 2014 Moderators Share Posted December 29, 2014 Is it possible to give yourself a different kind of treat in the form of self care? A hot bath, maybe, or some yoga nidra or other guided deep relaxation? Especially given that the food reward seems to add to rather than diminish your anxiety, something soothing and relaxing might be exactly what you need--and help you wind down for sleep. Alternatively, is the fruit treat causing discernible negative consequences? If not, could you simply give yourself permission to have it and truly savor it? I'm sorry you're struggling with this. Many of us can deeply relate. Know that you're not alone and that it's a continual process! Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted December 29, 2014 Administrators Share Posted December 29, 2014 I think I would suggest trying to "cold turkey" that snack, especially since you are eating it at midnight and if it's fruit you're ingesting that late at night, it's more than likely going to mess with your sleep. If you truly have to eat because you're legitimately hungry, go with a protein and fat mini-meal and try to leave the fruit alone. I, like many others, totally get the food=reward thing and I feel for you because it is hellishly hard to break that cycle. On the other hand, you're "rewarding" yourself every single day at the end of your shift. It sounds like 11-11 is your normal right now so maybe try thinking of it like rewarding yourself for taking out the garbage or rewarding yourself for stripping the bed. Those are just things we do that aren't necessarily deserving of a food reward. I agree with the other commenters, try to find something soothing for that late night "treat". A new fluffy blanket on the bed that you can snuggle into while you read a book for a few minutes? The hot bath with some lavender essential oils dripped in? I think I would try to avoid any sort of oral reward for now and try to get through to the other side. Good luck! Link to comment Share on other sites More sharing options...
Whole30 Certified Coach littleg Posted December 29, 2014 Author Whole30 Certified Coach Share Posted December 29, 2014 Thanks for the responses. Lady M is totally right - the food definitely leads to the little pleasure center in my brain lighting up - I just don't know what else will do it. Or what I can do to break the habit of "needing" that feeling after dinner (or work). I don't need it after breakfast or lunch. I don't know what the difference is. I wish I liked baths. I'd stay at work to avoid coming home to take a bath. I'm like a 5 year old Link to comment Share on other sites More sharing options...
A_Whole_New_Me Posted December 29, 2014 Share Posted December 29, 2014 I wish I liked baths. I'd stay at work to avoid coming home to take a bath. I'm like a 5 year old Well, I'm sure you can find something you like that's relaxing besides food . A TV show? A foot bath? A walk? Some special time with the your partner? Lay in your recliner listening to music? That's definitely part of this journey - learning to see food as fuel for your body instead of an emotional reward. Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted December 29, 2014 Administrators Share Posted December 29, 2014 Or...just hard core it and go to bed. You won't know that you're missing anything if you're asleep. Link to comment Share on other sites More sharing options...
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