October 2, 2024 • 10 mins
50 Journal Prompts For Those Trying To Get Over Binge Eating
Ever wondered why you reach for that tub of ice cream late at night, even when you're not hungry? What if the key to breaking free from binge eating lies in the simple act of journaling? This episode uncovers the transformative power of journal prompts in understanding and overcoming binge eating. Inspired by the insightful prompts from the Stallion's blog, we explore how journaling can act as a mirror, reflecting the deeper reasons behind our actions. We discuss the importance of confronting immediate pleasure versus delayed regret and giving voice to the often silent struggles and shame that accompany emotional eating.
We also delve into the critical role of body image and societal pressures in shaping our eating habits. One thought-provoking prompt challenges us to compare how we talk to ourselves about our bodies with how we would speak to someone we love, pushing us towards greater self-compassion. Additionally, we highlight practical prompts aimed at building healthier habits and sustainable change, emphasizing joy in mindful and nourishing ways rather than deprivation. Join us on this journey towards genuine self-awareness and a healthier relationship with food.
Reference:
https://lestallion.com/blogs/journal-prompts/50-journal-prompts-for-those-trying-to-get-over-binge-eating
LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.
For More Info on LeStallion, check out:
https://lestallion.com/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Ever find yourself staring into the fridge at
midnight, not really hungry butreaching for that tub of ice
cream anyway?
We've all been there, usingfood to cope with emotions,
stress or even boredom.
But what if there is a way tobreak free from those patterns
and develop a healthierrelationship with food?
Today we're diving deep into afascinating approach.
(00:20):
Journal prompts.
Speaker 2 (00:22):
What's intriguing about journal prompts is their
focus on self-reflection.
They act like a mirror, helpingyou understand the why behind
your actions, particularlyconcerning something as complex
as binge eating.
Speaker 1 (00:33):
We found this set of prompts on the Stallion's blog.
They're all about usingjournaling for binge eating,
recovery and full disclosure.
They do sell journals, butthese prompts genuinely
captivated us.
They're not about restrictionor quick fixes.
They're about understanding theroot causes of emotional eating
.
Speaker 2 (00:48):
It's about peeling back the layers right.
Instead of just addressing thesymptom the binge eating we're
going deeper, exploring theemotions, thoughts and even
external treasures that might befueling those unhealthy
behaviors.
Speaker 1 (01:00):
Like?
One prompt asks how does bingeeating make you feel right after
?
How, about an hour later?
It seems so simple, but wow,does it pack a punch.
It's like in that moment ofreaching for another cookie we
forget about the guilt anddiscomfort that often follow.
This prompt forces you toconfront that cycle head on.
Speaker 2 (01:19):
Precisely by documenting both the immediate
pleasure and the delayedconsequences, you start to break
down that cycle of instantgratification versus long-term
regret.
You begin to see the biggerpicture.
Speaker 1 (01:29):
And there's this other prompt that really struck
me.
What do you wish people knewabout your binge eating?
It made me think about thesilence and shame that often
surround this issue.
It's like this secret we carry,afraid of judgment or
misunderstanding.
Speaker 2 (01:44):
It's about giving a voice to that internal struggle.
Writing down those unspokenfeelings can be incredibly
powerful, potentially paving theway for honest conversations
with loved ones or eventherapists.
Speaker 1 (01:55):
It's like, finally, I can express what's been bottled
up inside and maybe, just maybe, by sharing those feelings, I
can start to release their holdon me absolutely.
Speaker 2 (02:05):
And speaking of things we internalize, the blog
doesn't shy away from the roleof body image in binge eating.
It's a huge piece of the puzzle, isn't it?
Speaker 1 (02:12):
huge.
I mean, let's face it, we'rebombarded with images of perfect
bodies constantly.
It's no wonder so many of usstruggle with negative
self-image, and that can be aslippery slope to disordered
eating it's crucial toacknowledge the external
pressures that shape thosenegative perceptions the media,
societal standards, even casualcomments from others.
Speaker 2 (02:32):
These external influences can seep into our
internal dialogue without useven realizing it.
Speaker 1 (02:38):
And then we start judging ourselves against these
impossible standards.
It's like wait a minute, wheredid this inner critic even come
from?
One prompt that really hit melike a ton of bricks was compare
the way you talk to yourselfabout your body with how you'd
speak to someone you love.
Ouch.
Speaker 2 (02:51):
Right.
Imagine having to speak thoseharsh words about your body to a
loved one.
This prompt forces you toconfront the discrepancy in how
we treat ourselves versus others, revealing the absurdity of our
self-criticism.
It's a powerful exercise inself-compassion.
Speaker 1 (03:08):
It's so true I'd never dream of telling my best
friend she needs to lose weightor that her thighs are too big,
but I say those things to myselfall the time.
This prompt is like a wake-upcall to start treating myself
with the same kindness I showothers.
Speaker 2 (03:20):
And that shift in perspective, that cultivation of
self-compassion is essentialfor healing our relationship
with food and our bodies.
It's about recognizing that weare worthy of love and
acceptance, regardless of oursize or shape.
Speaker 1 (03:32):
Okay, so we've talked about understanding the why
behind binge eating, but theblog doesn't leave you hanging
there, does it?
It also offers a ton of promptsgeared toward building
healthier habits, but what Ifound refreshing is that it
emphasizes this isn't about somequick fix or crash diet.
Speaker 2 (03:50):
It's about sustainable change, building a
lifestyle that supports yourwell-being, without sacrificing
enjoyment or resorting torestrictive measures that often
backfire.
Speaker 1 (04:00):
Exactly, and they have some really practical
prompts in this section, likehow can you make your favorite
meal a little healthier?
I love this because it's notabout deprivation.
It's about finding ways toenjoy the foods you love in a
more mindful and nourishing way.
Speaker 2 (04:13):
It's about making conscious choices that align
with your health goals withoutfeeling like you're giving up
everything you enjoy.
It's a much more sustainableapproach than restrictive
dieting.
Speaker 1 (04:22):
Absolutely.
Another prompt that caught myeye was how does getting enough
sleep help you with your eatinghabits?
At first glance it might seem abit out of left field, but then
I remembered all those timesI've been sleep deprived and
ended up raiding the pantry forsugary snacks.
It's like my brain just can'tfunction without a sugar rush
when I'm exhausted.
This prompt really highlightsthat our sleep habits directly
(04:45):
impact our food choices.
Speaker 2 (04:46):
Absolutely.
Sleep deprivation can wreakhavoc on our hunger hormones,
leading to increased cravingsfor sugary, fatty foods.
It's like our bodies aresearching for a quick energy fix
when they're running on empty.
This prompt encourages you toconsider the bigger picture of
your health, recognizing thatwell-being extends beyond just
the food we eat.
Speaker 1 (05:05):
It's about understanding those
interconnected pieces right,Like maybe if I prioritize
getting a good night's sleep,I'll be less likely to reach for
that bag of chips when I'mstressed.
Speaker 2 (05:15):
Precisely it's about making those connections and
developing healthier habits thatsupport your overall well-being
.
And that's where the power ofjournaling comes in.
It allows you to track thosepatterns, experiment with new
habits and celebrate yourvictories along the way.
Speaker 1 (05:29):
It's like having this personalized roadmap guiding
you toward a healthierrelationship with food.
Instead of just feeling stuckin those same old patterns,
you're actively working towardschange.
Speaker 2 (05:39):
Exactly, and you're not just relying on willpower or
fleeting motivation.
You're building a framework forself-awareness and
accountability, which arecrucial for lasting change.
Speaker 1 (05:49):
Because, let's be real, change is hard, especially
when it comes to something asemotionally charged as food.
There are going to be setbacks,right.
Speaker 2 (05:57):
Absolutely yeah, and that's where these prompts also
emphasize self-compassion.
It's not about beating yourselfup over those inevitable
slip-ups.
It's about recognizing thatchange is a journey, not a
destination.
Speaker 1 (06:10):
It's about treating yourself with the same kindness
and understanding you'd offer afriend who's struggling.
We've all been there right.
Speaker 2 (06:16):
Absolutely.
We're all human, we all haveour moments, and sometimes the
most powerful thing you can dois simply acknowledge those
struggles without judgment.
Speaker 1 (06:25):
And that's where journaling can be incredibly
powerful right.
It provides that safe andnonjudgmental space to process
emotions, celebrate victoriesand learn from setbacks.
It's like you can be completelyhonest with yourself in those
pages, without fear of judgment.
Speaker 2 (06:39):
Precisely, it becomes this private sanctuary for
self-discovery and growth.
You can explore those deeperemotions, identify triggers and
track your progress over time.
It's like shining a light onthose hidden patterns that might
be driving your behaviors.
Speaker 1 (06:54):
And speaking of uncovering hidden patterns, one
prompt that really got methinking was about tracing back
the origins of those negativebody image thoughts.
Is it from media, friends,family?
That's such a powerful exercisebecause we often internalize
those messages without evenrealizing it.
Speaker 2 (07:11):
It's like those messages become part of the
background noise of our lives,subtly shaping our perceptions
of ourselves and our bodies.
By taking the time to reallyexamine where those thoughts
come from, we can start tochallenge their validity.
Speaker 1 (07:23):
It's like wait a minute, is this actually how I
feel?
Or is this just society'sunrealistic beauty standards
seeping into my brain?
It's so empowering to recognizethat distinction.
Speaker 2 (07:32):
Absolutely.
And once you start to recognizethose external influences, you
can start to dismantle theirpower over your self-perception.
You reclaim your own narrative.
Speaker 1 (07:40):
It's like taking back control.
And speaking of empowerment,the blog post doesn't just dwell
on the negative.
It also has a whole section onlooking forward, with prompts
that encourage you to envision abrighter future.
Speaker 2 (07:53):
That's the beauty of journaling.
It's not just about dissectingthe past or present.
It's a tool for creating thefuture you desire.
Speaker 1 (08:00):
Exactly Like one prompt asks.
Imagine a future where bingeeating doesn't control your life
.
What does it look like?
That's powerful stuff.
It's like you're givingyourself permission to believe
that a healthier, happierrelationship with food is
possible.
Speaker 2 (08:14):
And not just possible but achievable.
By documenting your goals andaspirations, you're making them
more concrete, more real.
It's a way of bringing thosedesires into sharper focus.
Speaker 1 (08:26):
It's like creating a vision board, but with words,
and those words can beincredibly powerful in
motivating you toward lastingchange.
Speaker 2 (08:34):
And let's not forget the practical aspect of
journaling.
It can be an incrediblyvaluable tool for communication
with therapists, dieticians orsupport crews.
Speaker 1 (08:43):
It's like you're creating this detailed log of
your journey that they can thenuse to provide more personalized
and effective support.
Speaker 2 (08:51):
Precisely, it becomes a collaborative tool,
strengthening that therapeuticrelationship and empowering you
to take ownership of yourrecovery.
Speaker 1 (08:59):
And speaking of recovery, I think it's important
to reiterate that these journalprompts, while incredibly
insightful, aren't meant toreplace professional help.
If you're struggling with bingeeating or any other disordered
eating pattern, it's essentialto reach out to a qualified
health care professional.
Speaker 2 (09:14):
Absolutely a qualified healthcare
professional.
Absolutely.
These prompts are a fantasticstarting point for
self-reflection and exploration,but they're most effective when
used in conjunction withprofessional guidance and
support.
Speaker 1 (09:24):
Think of it like this these prompts are like the
trail map for your journey, buta therapist or dietitian is like
your experienced hiking guide.
Speaker 2 (09:31):
A great analogy.
They can provide the expertnavigation, support and
encouragement you need tonavigate those challenging
terrains and reach yourdestination safely.
Speaker 1 (09:41):
Exactly so.
As we wrap up our deep diveinto these journal prompts, the
biggest takeaway for me is thepower of self-awareness.
It's about taking the time tounderstand those deeper
emotional needs and triggersthat might be driving those
unhealthy behaviors.
Speaker 2 (09:57):
And to approach that journey with compassion,
recognizing that change takestime and effort.
Speaker 1 (10:02):
It's not about perfection, it's about progress.
One journal entry, one healthychoice, one act of self-care at
a time.
Speaker 2 (10:08):
And remember you don't have to embark on this
journey alone.
There's a whole community ofsupport out there, ready to
cheer you on every step of theway.
Speaker 1 (10:17):
So to leave you with a final thought from the blog
post, a prompt to ponder as youcontinue your own journey of
self-discovery Imagine a futurewhere binge eating doesn't
control your life.
What does it look like?
Speaker 2 (10:29):
Let that image guide you.
Hold on to that vision of ahealthier, happier you.
It's closer than you think.
Speaker 1 (10:35):
Thanks for joining us for this deep dive.
Until next time, take care.
Ever find yourself staring into the fridge at
midnight, not really hungry butreaching for that tub of ice
cream anyway?
We've all been there, usingfood to cope with emotions,
stress or even boredom.
But what if there is a way tobreak free from those patterns
and develop a healthierrelationship with food?
Today we're diving deep into afascinating approach.
(00:20):
Journal prompts.
Speaker 2 (00:22):
What's intriguing about journal prompts is their
focus on self-reflection.
They act like a mirror, helpingyou understand the why behind
your actions, particularlyconcerning something as complex
as binge eating.
Speaker 1 (00:33):
We found this set of prompts on the Stallion's blog.
They're all about usingjournaling for binge eating,
recovery and full disclosure.
They do sell journals, butthese prompts genuinely
captivated us.
They're not about restrictionor quick fixes.
They're about understanding theroot causes of emotional eating
.
Speaker 2 (00:48):
It's about peeling back the layers right.
Instead of just addressing thesymptom the binge eating we're
going deeper, exploring theemotions, thoughts and even
external treasures that might befueling those unhealthy
behaviors.
Speaker 1 (01:00):
Like?
One prompt asks how does bingeeating make you feel right after
?
How, about an hour later?
It seems so simple, but wow,does it pack a punch.
It's like in that moment ofreaching for another cookie we
forget about the guilt anddiscomfort that often follow.
This prompt forces you toconfront that cycle head on.
Speaker 2 (01:19):
Precisely by documenting both the immediate
pleasure and the delayedconsequences, you start to break
down that cycle of instantgratification versus long-term
regret.
You begin to see the biggerpicture.
Speaker 1 (01:29):
And there's this other prompt that really struck
me.
What do you wish people knewabout your binge eating?
It made me think about thesilence and shame that often
surround this issue.
It's like this secret we carry,afraid of judgment or
misunderstanding.
Speaker 2 (01:44):
It's about giving a voice to that internal struggle.
Writing down those unspokenfeelings can be incredibly
powerful, potentially paving theway for honest conversations
with loved ones or eventherapists.
Speaker 1 (01:55):
It's like, finally, I can express what's been bottled
up inside and maybe, just maybe, by sharing those feelings, I
can start to release their holdon me absolutely.
Speaker 2 (02:05):
And speaking of things we internalize, the blog
doesn't shy away from the roleof body image in binge eating.
It's a huge piece of the puzzle, isn't it?
Speaker 1 (02:12):
huge.
I mean, let's face it, we'rebombarded with images of perfect
bodies constantly.
It's no wonder so many of usstruggle with negative
self-image, and that can be aslippery slope to disordered
eating it's crucial toacknowledge the external
pressures that shape thosenegative perceptions the media,
societal standards, even casualcomments from others.
Speaker 2 (02:32):
These external influences can seep into our
internal dialogue without useven realizing it.
Speaker 1 (02:38):
And then we start judging ourselves against these
impossible standards.
It's like wait a minute, wheredid this inner critic even come
from?
One prompt that really hit melike a ton of bricks was compare
the way you talk to yourselfabout your body with how you'd
speak to someone you love.
Ouch.
Speaker 2 (02:51):
Right.
Imagine having to speak thoseharsh words about your body to a
loved one.
This prompt forces you toconfront the discrepancy in how
we treat ourselves versus others, revealing the absurdity of our
self-criticism.
It's a powerful exercise inself-compassion.
Speaker 1 (03:08):
It's so true I'd never dream of telling my best
friend she needs to lose weightor that her thighs are too big,
but I say those things to myselfall the time.
This prompt is like a wake-upcall to start treating myself
with the same kindness I showothers.
Speaker 2 (03:20):
And that shift in perspective, that cultivation of
self-compassion is essentialfor healing our relationship
with food and our bodies.
It's about recognizing that weare worthy of love and
acceptance, regardless of oursize or shape.
Speaker 1 (03:32):
Okay, so we've talked about understanding the why
behind binge eating, but theblog doesn't leave you hanging
there, does it?
It also offers a ton of promptsgeared toward building
healthier habits, but what Ifound refreshing is that it
emphasizes this isn't about somequick fix or crash diet.
Speaker 2 (03:50):
It's about sustainable change, building a
lifestyle that supports yourwell-being, without sacrificing
enjoyment or resorting torestrictive measures that often
backfire.
Speaker 1 (04:00):
Exactly, and they have some really practical
prompts in this section, likehow can you make your favorite
meal a little healthier?
I love this because it's notabout deprivation.
It's about finding ways toenjoy the foods you love in a
more mindful and nourishing way.
Speaker 2 (04:13):
It's about making conscious choices that align
with your health goals withoutfeeling like you're giving up
everything you enjoy.
It's a much more sustainableapproach than restrictive
dieting.
Speaker 1 (04:22):
Absolutely.
Another prompt that caught myeye was how does getting enough
sleep help you with your eatinghabits?
At first glance it might seem abit out of left field, but then
I remembered all those timesI've been sleep deprived and
ended up raiding the pantry forsugary snacks.
It's like my brain just can'tfunction without a sugar rush
when I'm exhausted.
This prompt really highlightsthat our sleep habits directly
(04:45):
impact our food choices.
Speaker 2 (04:46):
Absolutely.
Sleep deprivation can wreakhavoc on our hunger hormones,
leading to increased cravingsfor sugary, fatty foods.
It's like our bodies aresearching for a quick energy fix
when they're running on empty.
This prompt encourages you toconsider the bigger picture of
your health, recognizing thatwell-being extends beyond just
the food we eat.
Speaker 1 (05:05):
It's about understanding those
interconnected pieces right,Like maybe if I prioritize
getting a good night's sleep,I'll be less likely to reach for
that bag of chips when I'mstressed.
Speaker 2 (05:15):
Precisely it's about making those connections and
developing healthier habits thatsupport your overall well-being
.
And that's where the power ofjournaling comes in.
It allows you to track thosepatterns, experiment with new
habits and celebrate yourvictories along the way.
Speaker 1 (05:29):
It's like having this personalized roadmap guiding
you toward a healthierrelationship with food.
Instead of just feeling stuckin those same old patterns,
you're actively working towardschange.
Speaker 2 (05:39):
Exactly, and you're not just relying on willpower or
fleeting motivation.
You're building a framework forself-awareness and
accountability, which arecrucial for lasting change.
Speaker 1 (05:49):
Because, let's be real, change is hard, especially
when it comes to something asemotionally charged as food.
There are going to be setbacks,right.
Speaker 2 (05:57):
Absolutely yeah, and that's where these prompts also
emphasize self-compassion.
It's not about beating yourselfup over those inevitable
slip-ups.
It's about recognizing thatchange is a journey, not a
destination.
Speaker 1 (06:10):
It's about treating yourself with the same kindness
and understanding you'd offer afriend who's struggling.
We've all been there right.
Speaker 2 (06:16):
Absolutely.
We're all human, we all haveour moments, and sometimes the
most powerful thing you can dois simply acknowledge those
struggles without judgment.
Speaker 1 (06:25):
And that's where journaling can be incredibly
powerful right.
It provides that safe andnonjudgmental space to process
emotions, celebrate victoriesand learn from setbacks.
It's like you can be completelyhonest with yourself in those
pages, without fear of judgment.
Speaker 2 (06:39):
Precisely, it becomes this private sanctuary for
self-discovery and growth.
You can explore those deeperemotions, identify triggers and
track your progress over time.
It's like shining a light onthose hidden patterns that might
be driving your behaviors.
Speaker 1 (06:54):
And speaking of uncovering hidden patterns, one
prompt that really got methinking was about tracing back
the origins of those negativebody image thoughts.
Is it from media, friends,family?
That's such a powerful exercisebecause we often internalize
those messages without evenrealizing it.
Speaker 2 (07:11):
It's like those messages become part of the
background noise of our lives,subtly shaping our perceptions
of ourselves and our bodies.
By taking the time to reallyexamine where those thoughts
come from, we can start tochallenge their validity.
Speaker 1 (07:23):
It's like wait a minute, is this actually how I
feel?
Or is this just society'sunrealistic beauty standards
seeping into my brain?
It's so empowering to recognizethat distinction.
Speaker 2 (07:32):
Absolutely.
And once you start to recognizethose external influences, you
can start to dismantle theirpower over your self-perception.
You reclaim your own narrative.
Speaker 1 (07:40):
It's like taking back control.
And speaking of empowerment,the blog post doesn't just dwell
on the negative.
It also has a whole section onlooking forward, with prompts
that encourage you to envision abrighter future.
Speaker 2 (07:53):
That's the beauty of journaling.
It's not just about dissectingthe past or present.
It's a tool for creating thefuture you desire.
Speaker 1 (08:00):
Exactly Like one prompt asks.
Imagine a future where bingeeating doesn't control your life
.
What does it look like?
That's powerful stuff.
It's like you're givingyourself permission to believe
that a healthier, happierrelationship with food is
possible.
Speaker 2 (08:14):
And not just possible but achievable.
By documenting your goals andaspirations, you're making them
more concrete, more real.
It's a way of bringing thosedesires into sharper focus.
Speaker 1 (08:26):
It's like creating a vision board, but with words,
and those words can beincredibly powerful in
motivating you toward lastingchange.
Speaker 2 (08:34):
And let's not forget the practical aspect of
journaling.
It can be an incrediblyvaluable tool for communication
with therapists, dieticians orsupport crews.
Speaker 1 (08:43):
It's like you're creating this detailed log of
your journey that they can thenuse to provide more personalized
and effective support.
Speaker 2 (08:51):
Precisely, it becomes a collaborative tool,
strengthening that therapeuticrelationship and empowering you
to take ownership of yourrecovery.
Speaker 1 (08:59):
And speaking of recovery, I think it's important
to reiterate that these journalprompts, while incredibly
insightful, aren't meant toreplace professional help.
If you're struggling with bingeeating or any other disordered
eating pattern, it's essentialto reach out to a qualified
health care professional.
Speaker 2 (09:14):
Absolutely a qualified healthcare
professional.
Absolutely.
These prompts are a fantasticstarting point for
self-reflection and exploration,but they're most effective when
used in conjunction withprofessional guidance and
support.
Speaker 1 (09:24):
Think of it like this these prompts are like the
trail map for your journey, buta therapist or dietitian is like
your experienced hiking guide.
Speaker 2 (09:31):
A great analogy.
They can provide the expertnavigation, support and
encouragement you need tonavigate those challenging
terrains and reach yourdestination safely.
Speaker 1 (09:41):
Exactly so.
As we wrap up our deep diveinto these journal prompts, the
biggest takeaway for me is thepower of self-awareness.
It's about taking the time tounderstand those deeper
emotional needs and triggersthat might be driving those
unhealthy behaviors.
Speaker 2 (09:57):
And to approach that journey with compassion,
recognizing that change takestime and effort.
Speaker 1 (10:02):
It's not about perfection, it's about progress.
One journal entry, one healthychoice, one act of self-care at
a time.
Speaker 2 (10:08):
And remember you don't have to embark on this
journey alone.
There's a whole community ofsupport out there, ready to
cheer you on every step of theway.
Speaker 1 (10:17):
So to leave you with a final thought from the blog
post, a prompt to ponder as youcontinue your own journey of
self-discovery Imagine a futurewhere binge eating doesn't
control your life.
What does it look like?
Speaker 2 (10:29):
Let that image guide you.
Hold on to that vision of ahealthier, happier you.
It's closer than you think.
Speaker 1 (10:35):
Thanks for joining us for this deep dive.
Until next time, take care.
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