In many cases there are deep-rooted psychological issues that contribute to compulsive eating.  Seeking help from a trained counselor might help expose any underlying anxiety, depression or negative body image problems that could be hijacking your self-control.  There is overwhelming evidence that the majority of those diagnosed with BED also have underlying mood disorders.  Even if you don't have BED, a therapist may be helpful if you are stress eating. A therapist can help you address what is causing you to feel anxious, stressed, sad, etc., and help you learn healthy ways to cope with those emotions. Bring your food diary to your appointment so you can share any insights with your therapist. It may be helpful for her to look over the diary as well, as she may be able to spot some patterns or triggers you were not aware of. Emotional eaters often hide their emotions and turn to food to feel better. Learning healthy ways to deal with negative emotions can have an impact on overeating — though you may feel your issue is that you have no control over how much you eat, the underlying issue is likely that you feel you feel powerless over your emotions. When you begin to feel anger, sadness, or another uncomfortable emotion, find a healthy way to express or deal with that emotion.  Call a close friend, start a journal or pick up a paintbrush — do something constructive that you know leaves you feeling better, not worse. If your feelings of anger or sadness are from a past hurt, it may help to address them in the following ways:  Writing letters to those who have hurt you. You don't have to send the letters. But the act of pouring out your anger or sadness on paper can oftentimes help relieve stress.  Making amends with yourself. Stand in front of a mirror and forgive yourself for anything hurtful you've done. Any self-loathing you're carrying needs to be addressed and expressed to begin the healing process. Avoid reaching for your favorite comfort foods when stressed. Identify when you're feeling overwhelmed and find other ways to let off steam.  Some of these stress-relieving techniques can help:  Taking a short stroll. Even a quick 15 minute walk can help release feel-good endorphins in your brain, helping the stress slip away. Playing with your pet.  Spend time lavishing love on your pooch in order to release oxytocin, the so-called cuddle chemical that  boosts your sense of well being.  Breathing exercises.  If your head is swimming with thoughts, take a moment to focus on something as simple as your breath. Refocusing on the moment through breathing exercises or meditation has been scientifically proven to alleviate stress and anxiety.  Doing yoga. Learning to meditate. Meditation is a stress-buster that can typically be done anywhere. Frequently asking yourself “Am I full?” can sometimes immediately put things into perspective. Oftentimes, we mindlessly eat without paying attention to what our body is trying to tell us. Over eaters typically keep consuming long after their stomachs are full. But they ignore the messages they bodies are sending.  It may be helpful for you rate your hunger level on a scale of one to 10, with one being so hungry you feel dizzy, weak or starving and 10 being full to the point you feel sick. Five represents feeling satisfied — neither hungry nor full. Eat when your hunger is at a three or four, and try to avoid ever hitting a one or two. Stop eating when you hit a five or six — either satisfied, or a "pleasantly full."    Stop a quarter way through your meal and ask yourself: "Am I still hungry?" If you are, continue eating. Then stop again when you are halfway through and ask: "Am I still hungry?" Remember, you don't have to clean your plate. Many people overeat out of sheer boredom. If you feel like you have too much time on your hands, get out of the house.Find a hobby. Volunteer to help others. Go see a movie (just steer clear of the concession stand). Call a friend or take a walk and explore your neighborhood. There are numerous ways to occupy your mind that don't involve reaching for sugary snacks.
تحدّث مع طبيب نفسي، وخصوصًا إن كنت تعاني من اضطرابات نهم غذائي. تحكّم في غضبك أو حزنك. قلل من تناول الطعام بسبب التوتر. تعلّم الاستماع لمعدتك. تغلّب على الملل.