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6

A tool that can help you reduce bingeing

And trying video here for the first time
6

This week I am trying something new. Well, if you’ve been reading my newsletter for a few years, you will know that I have shared videos before. But I have not added a video to it, since end of 2022 I think. Or at least not since I moved to the Substack platform.

In this video I will introduce you to the HALT chart which may be a useful tool, to bring some more awareness to what might be underneath, or triggers for a binge eating episode.

I talk about deprivation driven eating, which is a part of the diet-deprivation-binge-cycle. But the HALT chart also invites you to pause and check in what emotions are present when you are reaching for food. Are you physically hungry? Great. Then food will be the best choice.

But what if you are not hungry? What are you feeling? And what need are you hoping that food will help you meet?

It is really common to eat when we are tired, or anxious or angry, or lonely or bored. And food may be a great choice in the moment. But it is also as one of my clients said: "That is a lot of pressure to put on food to expect it to meet all of those emotional needs!”. I would agree. We might need other tools, practices and ideas to support us in meeting those emotional needs. But first we need to know what it is we want food to do for us.

That is where the HALT chart can be useful.

When we bring curiosity to the table, and to our eating experience, it is much easier to try and figure out what is underneath our desire to eat.

Rather than shaming yourself for lack of willpower, can you get curious?

Download the HALT Chart here

There are a few previous podcast episodes that fit nicely with this video “tutorial” too. Check them out if you haven’t already.

The Many Facets of Hunger

Tuning Into Fullness

The Magic of Giving Yourself Permission to eat ALL foods


If you have questions, or any issues with accessing the handout so that you can use the tool, or if you want to share what you learned from using this tool, please do!

I think it is so helpful for all of of us when we share our learnings and insights with others.

Finally, I want to let you know that I currently have space to take on some new clients. If you are thinking about support for your relationship with food, eating and/or body image. Get in touch! Or book your intial exploration call here.

Wishing you a lovely week ahead.

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Joyful + Nourishment
The Joyful + Nourishment Podcast
This is a Podcast about all things that helps or hinders us from having a joyful + nourishing relationship with food, eating and our bodies. We talk about Diet Culture, eating disorder recovery, binge eating, emotional eating and body image distress.
Joyful, pleasurable nourishment is a radical act in a culture that wants us to stay small.