WEBVTT
00:00:05.440 --> 00:00:12.400
Welcome to the Path Beyond Binge Eating, the show for women who want to stop being pulled back into binge eating patterns.
00:00:12.560 --> 00:00:14.400
I'm your host, Molly Dyer.
00:00:14.720 --> 00:00:24.480
I'm excited to have our time together today because I'm going to share with you my framework that I created that guides a path of healing, your relationship with food, body, and yourself.
00:00:24.640 --> 00:00:28.079
I named this framework Identify, Interrupt, and Replace.
00:00:28.320 --> 00:00:33.439
This framework was born out of my work with women who were on their journey to recover from eating disorders.
00:00:33.520 --> 00:00:39.920
And I also now reflect back and recognize the framework really was present in my own recovery journey as well.
00:00:40.079 --> 00:00:44.159
The first step is identify, and it begins with intentional awareness.
00:00:44.399 --> 00:00:48.000
This is the practice of noticing what's happening in the moment you're in.
00:00:48.240 --> 00:00:58.240
You may remember this from previous episodes, and if you do, I encourage you to notice that it's familiar now, because what's important on your path to healing bears repeating.
00:00:58.479 --> 00:01:08.400
Identify includes noticing what you feel in your body, what thoughts are moving through your mind, what behaviors are quietly unfolding, often without your conscious permission.
00:01:08.640 --> 00:01:14.000
Most of us move through our day on autopilot, responding from habit, reacting from conditioning.
00:01:14.239 --> 00:01:26.079
Identifying gently shifts you out of that current of automation and invites you to become a curious, compassionate observer of your own experience, not to judge it, but simply to see it.
00:01:26.319 --> 00:01:34.319
That shift from automatic to intentional is where healing begins, because you cannot change what you cannot first notice.
00:01:34.719 --> 00:01:51.599
As you continue practicing identify, you may start to notice patterns in feelings, thoughts, and behaviors related to eating food, your body, your self-perception, and how these parts are a part of the larger pattern of binge eating you are trying to change.
00:01:51.840 --> 00:02:02.400
Perhaps you've noticed an urge, attention in your body, the quiet or not so quiet voice of an inner critic with the same old messages that try to keep you stuck in the binge cycle.
00:02:02.560 --> 00:02:06.879
Whatever it is that you notice, this step invites you to do something powerful.
00:02:07.120 --> 00:02:08.639
Pause before you respond.
00:02:08.800 --> 00:02:15.439
Once you're aware and have identified what's happening in your patterns, you have an opportunity to choose to interrupt them.
00:02:15.680 --> 00:02:20.479
Interrupting is a conscious choice to step out of a pattern that's no longer serving you.
00:02:20.639 --> 00:02:37.840
It offers you an opportunity to slow down and pause long enough to choose a resource to help you create space and gives you time for your cognitive, reflective parts of your brain to come online rather than defaulting to an automatic response, a habit that's been running on autopilot for years.
00:02:38.080 --> 00:02:39.759
This pause is not passive.
00:02:39.919 --> 00:02:51.759
It's one of the most active, courageous things you can do because in the moment of choice where you choose to challenge a pattern, a habit that's worked so quickly that it just seems to happen, this is a big step.
00:02:51.919 --> 00:03:03.039
And like we have talked about in previous episodes, when you pause, a space opens, a space to choose, delay, distract, and disarm the urge to binge eat or start another diet.
00:03:03.199 --> 00:03:10.400
A practice that helps you interrupt by delaying responding to the urge is what I call the five-minute timer practice.
00:03:10.639 --> 00:03:13.680
To do this, you first set a timer for five minutes.
00:03:13.919 --> 00:03:20.240
And the idea is that within that five minutes, you do very distracting things that delay a binge.
00:03:20.560 --> 00:03:33.120
So some ideas might be taking your pet outside, go in the bathroom and splash cold water on your face, change the scenery by going outside or going in another room if going outside is not an option for you.
00:03:33.280 --> 00:03:37.360
Turn on some music, crank it up, and sing and dance with the music.
00:03:37.599 --> 00:03:38.960
Return a phone call.
00:03:39.280 --> 00:03:39.919
Color.
00:03:40.240 --> 00:03:41.280
Watch a show.
00:03:41.520 --> 00:03:45.840
Or other ways of actively delaying responding to the urge for five minutes.
00:03:46.080 --> 00:03:48.479
Once the timer goes off, check in with yourself.
00:03:48.639 --> 00:03:50.800
Has the urge intensity shifted?
00:03:50.960 --> 00:03:58.159
I encourage you to write these steps down as well as the ideas that you have that will actively delay you from acting on the urge.
00:03:58.400 --> 00:04:05.840
Because honestly, sometimes it's really hard to remember to use this when your pattern is just progressing very quickly toward binge eating.
00:04:06.000 --> 00:04:13.680
Remember, just noticing and thinking of using a resource is delaying it because you've just interrupted the automation.
00:04:13.840 --> 00:04:19.439
Remember, it's the small shifts, not a complete overhaul that creates sustainable change.
00:04:19.680 --> 00:04:23.279
If you start with writing this skill down, that's a shift.
00:04:23.600 --> 00:04:27.360
If you even think of slowing your pattern down, that's a shift.
00:04:27.519 --> 00:04:31.360
It's about practicing this because practice is progress.
00:04:31.600 --> 00:04:37.439
Following your choice to interrupt, you can begin the practice of replacing the binge pattern.
00:04:37.600 --> 00:04:40.000
Replace is how new patterns are born.
00:04:40.160 --> 00:04:45.279
It is where you consciously choose a different way to meet a need food has filled.
00:04:45.439 --> 00:04:53.920
You begin relating to food, body, and yourself in a way that is aligned with your values, your healing, and the future that you're moving toward.
00:04:54.000 --> 00:04:59.279
And here's something really important to hold on to as you begin to notice and make these shifts.
00:04:59.519 --> 00:05:07.680
You're practicing something new that is working against patterns that have been wired in your brain and body often for years and sometimes for decades.
00:05:07.920 --> 00:05:09.600
That is no small thing.
00:05:09.759 --> 00:05:12.079
And it's not something that changes overnight.
00:05:12.319 --> 00:05:14.800
Change that is slow lasts.
00:05:15.040 --> 00:05:17.439
It builds one choice at a time.
00:05:17.600 --> 00:05:23.040
And it has always been my belief that progress wins over perfection every time.
00:05:23.199 --> 00:05:26.319
Because as we say, practice is progress.
00:05:26.480 --> 00:05:36.079
If you are interested in learning more about how to heal beyond binge eating, the wait list for my concierge coaching experience, the binge free blueprint, is now open.
00:05:36.240 --> 00:05:44.720
This is a small group experience for women over 30 who want to stop binge eating and heal their relationship with food, body, and themselves.
00:05:44.879 --> 00:05:56.879
It includes an eight-week coaching cohort with one-on-one coaching sessions with me, weekly community coaching calls and Q ⁇ As, and real connection with a community of women who truly get it.
00:05:57.040 --> 00:06:02.800
If you would like to learn more, please reach out to me at connect at mollydyer.com.
00:06:03.600 --> 00:06:04.639
Thanks for listening.
00:06:04.800 --> 00:06:10.639
Be sure to follow the Path Beyond Binge Eating on your favorite podcast player so you don't miss any future episodes.
00:06:10.879 --> 00:06:17.199
If today's conversation resonated with you, reach out to me at the email I mentioned before because I'd love to hear about it.
00:06:17.360 --> 00:06:21.920
I'm Molly Dyer and I'll see you next week on the Path Beyond Binge Eating.
00:00:05.440 --> 00:00:12.400
Welcome to the Path Beyond Binge Eating, the show for women who want to stop being pulled back into binge eating patterns.
00:00:12.560 --> 00:00:14.400
I'm your host, Molly Dyer.
00:00:14.720 --> 00:00:24.480
I'm excited to have our time together today because I'm going to share with you my framework that I created that guides a path of healing, your relationship with food, body, and yourself.
00:00:24.640 --> 00:00:28.079
I named this framework Identify, Interrupt, and Replace.
00:00:28.320 --> 00:00:33.439
This framework was born out of my work with women who were on their journey to recover from eating disorders.
00:00:33.520 --> 00:00:39.920
And I also now reflect back and recognize the framework really was present in my own recovery journey as well.
00:00:40.079 --> 00:00:44.159
The first step is identify, and it begins with intentional awareness.
00:00:44.399 --> 00:00:48.000
This is the practice of noticing what's happening in the moment you're in.
00:00:48.240 --> 00:00:58.240
You may remember this from previous episodes, and if you do, I encourage you to notice that it's familiar now, because what's important on your path to healing bears repeating.
00:00:58.479 --> 00:01:08.400
Identify includes noticing what you feel in your body, what thoughts are moving through your mind, what behaviors are quietly unfolding, often without your conscious permission.
00:01:08.640 --> 00:01:14.000
Most of us move through our day on autopilot, responding from habit, reacting from conditioning.
00:01:14.239 --> 00:01:26.079
Identifying gently shifts you out of that current of automation and invites you to become a curious, compassionate observer of your own experience, not to judge it, but simply to see it.
00:01:26.319 --> 00:01:34.319
That shift from automatic to intentional is where healing begins, because you cannot change what you cannot first notice.
00:01:34.719 --> 00:01:51.599
As you continue practicing identify, you may start to notice patterns in feelings, thoughts, and behaviors related to eating food, your body, your self-perception, and how these parts are a part of the larger pattern of binge eating you are trying to change.
00:01:51.840 --> 00:02:02.400
Perhaps you've noticed an urge, attention in your body, the quiet or not so quiet voice of an inner critic with the same old messages that try to keep you stuck in the binge cycle.
00:02:02.560 --> 00:02:06.879
Whatever it is that you notice, this step invites you to do something powerful.
00:02:07.120 --> 00:02:08.639
Pause before you respond.
00:02:08.800 --> 00:02:15.439
Once you're aware and have identified what's happening in your patterns, you have an opportunity to choose to interrupt them.
00:02:15.680 --> 00:02:20.479
Interrupting is a conscious choice to step out of a pattern that's no longer serving you.
00:02:20.639 --> 00:02:37.840
It offers you an opportunity to slow down and pause long enough to choose a resource to help you create space and gives you time for your cognitive, reflective parts of your brain to come online rather than defaulting to an automatic response, a habit that's been running on autopilot for years.
00:02:38.080 --> 00:02:39.759
This pause is not passive.
00:02:39.919 --> 00:02:51.759
It's one of the most active, courageous things you can do because in the moment of choice where you choose to challenge a pattern, a habit that's worked so quickly that it just seems to happen, this is a big step.
00:02:51.919 --> 00:03:03.039
And like we have talked about in previous episodes, when you pause, a space opens, a space to choose, delay, distract, and disarm the urge to binge eat or start another diet.
00:03:03.199 --> 00:03:10.400
A practice that helps you interrupt by delaying responding to the urge is what I call the five-minute timer practice.
00:03:10.639 --> 00:03:13.680
To do this, you first set a timer for five minutes.
00:03:13.919 --> 00:03:20.240
And the idea is that within that five minutes, you do very distracting things that delay a binge.
00:03:20.560 --> 00:03:33.120
So some ideas might be taking your pet outside, go in the bathroom and splash cold water on your face, change the scenery by going outside or going in another room if going outside is not an option for you.
00:03:33.280 --> 00:03:37.360
Turn on some music, crank it up, and sing and dance with the music.
00:03:37.599 --> 00:03:38.960
Return a phone call.
00:03:39.280 --> 00:03:39.919
Color.
00:03:40.240 --> 00:03:41.280
Watch a show.
00:03:41.520 --> 00:03:45.840
Or other ways of actively delaying responding to the urge for five minutes.
00:03:46.080 --> 00:03:48.479
Once the timer goes off, check in with yourself.
00:03:48.639 --> 00:03:50.800
Has the urge intensity shifted?
00:03:50.960 --> 00:03:58.159
I encourage you to write these steps down as well as the ideas that you have that will actively delay you from acting on the urge.
00:03:58.400 --> 00:04:05.840
Because honestly, sometimes it's really hard to remember to use this when your pattern is just progressing very quickly toward binge eating.
00:04:06.000 --> 00:04:13.680
Remember, just noticing and thinking of using a resource is delaying it because you've just interrupted the automation.
00:04:13.840 --> 00:04:19.439
Remember, it's the small shifts, not a complete overhaul that creates sustainable change.
00:04:19.680 --> 00:04:23.279
If you start with writing this skill down, that's a shift.
00:04:23.600 --> 00:04:27.360
If you even think of slowing your pattern down, that's a shift.
00:04:27.519 --> 00:04:31.360
It's about practicing this because practice is progress.
00:04:31.600 --> 00:04:37.439
Following your choice to interrupt, you can begin the practice of replacing the binge pattern.
00:04:37.600 --> 00:04:40.000
Replace is how new patterns are born.
00:04:40.160 --> 00:04:45.279
It is where you consciously choose a different way to meet a need food has filled.
00:04:45.439 --> 00:04:53.920
You begin relating to food, body, and yourself in a way that is aligned with your values, your healing, and the future that you're moving toward.
00:04:54.000 --> 00:04:59.279
And here's something really important to hold on to as you begin to notice and make these shifts.
00:04:59.519 --> 00:05:07.680
You're practicing something new that is working against patterns that have been wired in your brain and body often for years and sometimes for decades.
00:05:07.920 --> 00:05:09.600
That is no small thing.
00:05:09.759 --> 00:05:12.079
And it's not something that changes overnight.
00:05:12.319 --> 00:05:14.800
Change that is slow lasts.
00:05:15.040 --> 00:05:17.439
It builds one choice at a time.
00:05:17.600 --> 00:05:23.040
And it has always been my belief that progress wins over perfection every time.
00:05:23.199 --> 00:05:26.319
Because as we say, practice is progress.
00:05:26.480 --> 00:05:36.079
If you are interested in learning more about how to heal beyond binge eating, the wait list for my concierge coaching experience, the binge free blueprint, is now open.
00:05:36.240 --> 00:05:44.720
This is a small group experience for women over 30 who want to stop binge eating and heal their relationship with food, body, and themselves.
00:05:44.879 --> 00:05:56.879
It includes an eight-week coaching cohort with one-on-one coaching sessions with me, weekly community coaching calls and Q ⁇ As, and real connection with a community of women who truly get it.
00:05:57.040 --> 00:06:02.800
If you would like to learn more, please reach out to me at connect at mollydyer.com.
00:06:03.600 --> 00:06:04.639
Thanks for listening.
00:06:04.800 --> 00:06:10.639
Be sure to follow the Path Beyond Binge Eating on your favorite podcast player so you don't miss any future episodes.
00:06:10.879 --> 00:06:17.199
If today's conversation resonated with you, reach out to me at the email I mentioned before because I'd love to hear about it.
00:06:17.360 --> 00:06:21.920
I'm Molly Dyer and I'll see you next week on the Path Beyond Binge Eating.
