60 Affirmations to Overcome Binge Eating and Food Add*ction
Do you feel intolerable urges to consume copious amounts of food? Do you use food as a coping mechanism to deal with stress, anxiety, sadness, and exhaustion?
There are millions of people who struggle with binge eating and food add iction (have to write like this due to ad censorship policies, smh…). The toll it takes on one’s emotional and physical well-being needs no explanation.
In this guide, we’ll discuss the variety of triggers that lead to bingeing, then I will provide you with very specific affirmations for binge eating and food add iction that are crafted to address the root causes of binge eating patterns.
These affirmations will help you break free from these eating patterns and regain control over your relationship with food.
Towards the end, I’ll show you exactly how to use these affirmations and get the most benefit out of them. So hang in there!
Understanding Binge Eating Triggers
Before we dive into the affirmations, I want you to take a minute to understand what triggers your binge eating patterns so you can utilize the affirmations right when you need them the most.
The triggers can vary from person to person, and can often be a combination of emotional, psychological, environmental, and situational triggers. Understanding what prompts binge eating is a crucial step toward gaining control over it.
Emotional Triggers
The most common and primary triggers for binge eating are emotional ones. Anxiety, stress, sadness, feeling stuck, frustration, and loneliness are all common triggers.
Your brain wants to protect you from pain and keep you in a state of pleasure and relaxation as much as possible. However, it doesn’t always know what’s good or bad for you in the long run.
If you have shown your brain unhealthy paths to reach pleasure and get rid of pain, it is going to reinforce those paths until they become a strong habit. In this case, it’s binge eating.
But don’t worry, with some effort and the right strategies, you can reprogram your mind and show it healthier ways to attain pleasure and avoid pain. These affirmations for food add iction will help in doing just that.
Psychological Triggers
Negative self-image, low self-esteem, self-loathing, and disempowering beliefs about yourself and life, in general, are all forms of psychological triggers.
Notice any of these psychological aspects triggering your food add iction during the next few days. Notice what goes through your mind.
- What do you think about yourself?
- Do you blow problems out of proportion a lot?
- Do you have a negative view of life and people?
Environmental and Situational Triggers
Sometimes certain events can serve as triggers. We will be doing really well in controlling our habit and resisting urges to eat more, but then something will happen and we find ourselves back to square one.
A few examples would be:
- Someone said something negative to you during a social gathering
- Availability to large quantities of food such as at a buffet or a family dinner
- Any stressful event
- Relationship issues
- Financial issues
Habitual Triggers
One of the most important triggers that isn’t discussed enough is the habitual chain of triggers.
Binge eating often becomes a habitual response to specific cues. It often doesn’t happen on its own but happens as a chain of several events leading up to bingeing. Let me explain;
- You come from work or school >
>You change your clothes
>You order lots of food
>You sit on the couch
>You turn on the TV and switch to your favorite show
>You binge on that food until you feel sleepy
Another scenario:
- It’s the weekend >
> Your friends are busy
> You’re alone at your home
You feel bored
> You binge on food to get rid of boredom and feel better.
Recognizing these triggers is the first step in gaining control over binge eating. Notice your particular chain of triggers and try to switch things up each time you find yourself falling into that chain of events.
Use the affirmations below whenever you find yourself falling into those patterns.
Affirmations to Stop Bingeing and Eliminate Cravings
1. I am in control of my eating habits, and free from cravings.
2. I listen to my body’s signals for hunger and fullness.
3. I nourish my body with balanced and satisfying meals.
4. I release the need for excessive food consumption.
5. My cravings have no power over me. I am stronger than those cravings.
6. I choose wholesome foods that nourish my body and mind.
7. I find comfort in healthy alternatives to binge eating.
8. Every day, I am breaking free from the cycle of bingeing.
9. I am mindful of my eating, savoring each bite.
10. My body deserves respect, and I treat it with care.
Affirmations to Get Rid of Food-related Coping Mechanisms
1. I address my emotions without turning to food.
2. I seek healthy ways to cope with stress and anxiety.
3. Food is not a solution to my problems. I find better alternatives.
4. I am resilient and capable of facing life’s challenges.
5. I release the emotional hold that food had on me.
6. My inner strength guides me through difficult moments.
7. I am mindful of my emotions and address them constructively.
8. I let go of the past patterns that no longer serve me.
9. I replace food-related coping with self-care and self-love.
10. I am in control of my emotions, they do not control me.
Affirmations for Healthy Eating Habits
1. I make healthy and nourishing choices that support my well-being.
2. My body thrives on a balanced and nutritious diet.
3. Healthy eating is a joyful and fulfilling part of my life.
4. I savor the flavors of wholesome foods.
5. I choose foods that energize and revitalize me.
6. Each meal I eat is an opportunity to nourish my body.
7. I enjoy a variety of nutritious foods that promote health.
8. My commitment to health inspires me to eat healthy.
9. I listen to my body and eat in harmony with its needs.
10. Healthy eating is a gift I give myself every day.
Affirmations for Food Add iction and Compulsive Eating
1. I am breaking free from the grip of food add iction.
2. I release my attachment to unhealthy eating habits.
3. I choose freedom over food add iction.
4. Every day, I am getting stronger in my fight against compulsive eating.
5. I am not defined by my past, I am defined by my choices today.
6. I am resilient, and I can overcome food add iction.
7. I have the power to change my relationship with food.
8. I am worthy of a life free from compulsive eating.
9. I am healing from the inside out.
10. My journey towards recovery is filled with hope and strength.
Affirmations to Reduce Anxiety and Relax Your Mind
1. I release tension from my body and mind with every breath.
2. I am calm and centered, even in challenging situations.
3. I trust in my ability to handle life’s uncertainties.
4. Anxiety has no power over me; I am in control of my thoughts.
5. I let go of worries and embrace a peaceful mindset.
6. I nurture my mental well-being with relaxation and self-care.
7. Each day, I become more resilient to stress.
8. I am at ease, and I trust the journey of life.
9. I find serenity in the present moment.
10. My mind is a sanctuary of tranquility and clarity.
Affirmations to Cultivate Positive Body Image
1. I love and accept my body as it is right now as I continue to take care of it and improve my health.
2. My worth is not determined by my appearance. I am invaluable.
3. I celebrate my body’s unique beauty and strength.
4. I speak to myself with kindness and self-compassion.
5. I let go of unrealistic beauty standards and embrace authenticity.
6. I am grateful for my body’s resilience and functionality.
7. I radiate confidence and self-assurance from within.
8. I see the beauty in diversity, including my own.
9. My body is my ally, supporting me in all that I do.
10. I am at peace with my body, and I treat it with love and respect.
Check out the full list of Body Positive Affirmations.
How to Use These Affirmations for Binge Eating and Food Add iction
| 1. | Pick the top 10 affirmations for Binge Eating that are relevant to your particular situation and resonate with you the most. The ones that connect with you on a deeper level and feel the most meaningful to you. |
| 2. | Write those affirmations on paper or on your phone and dedicate 5-10 minutes each day to focus on these affirmations. Pick a time that suits you best. First thing in the morning, during lunch break, before bed, you name it. |
| 3. | As you say these affirmations, visualize them as if it’s your current reality. Vividly see yourself living a healthy lifestyle and having a healthy body. Imagine yourself making proactive choices for your health and living life to the fullest as a result of those choices. |
| 4. | As you do this practice, notice the shifts in your state of mind. Notice how you subtly grow more inspired and confident, feeling a sense of motivation to adopt healthy eating habits. Also notice any doubts, negative thoughts, or anxiety creeping in during this practice. Acknowledge those thoughts and gently let them go. It’s okay. You’re doing just fine. Just bring your focus back on positive and proactive thoughts and visualization. |
| 5. | Be gentle and patient with yourself. It can take some time to start reaping the benefits of this practice. If you don’t feel any significant improvement in the first couple of days, it’s okay. Just trust the process and be consistent in your use of these affirmations. |
| 6. | Periodically switch up your list of top 10 affirmations and pick new affirmations from this list. Bookmark this page so it’s easier for you to return to this list. |
| 7. | Remember that affirmations are a “tool” designed to help you positively reprogram your mind toward improvement. Affirmations work best when complemented with practical actions such as setting goals for improvement, taking measures to eliminate negativity and distractions as much as possible, and making healthy choices in your daily routine. |
Additional Resources
The following video by Dr. Tracy Marks explains the triggers and treatments in good detail:
This article by Healthline offers some really helpful tips to overcome binge eating.
Addressing the triggers that lead to bingeing often requires a multifaceted approach.
Combining strategies like positive affirmations, therapy, stress management, meditation, and self-care to build healthier coping mechanisms is the key to breaking the cycle of binge eating and food add iction.
Lastly, feel free to check the following affirmations articles that might be relevant to your specific needs:
Hope these affirmations and resources help you on your journey to overcome food add iction. Please take good care of yourself and I’ll see you in the next one!
