Halloween Candy and Binge Eating
The fear of a binge, or a series of binges, is real around this time of year.
Sometimes wondering what will happen with all of the Halloween candy is even spookier than the holiday itself.
In our most recent episode of the Reclaim You podcast, Emily and Sarah discuss Halloween candy and the binge-restrict cycle. In today’s post, we’re recapping the episode and its major themes. We hope the episode and this blog post support you as you navigate recovery from binge eating.
Halloween Candy and Anxiety
There is a lot of fear mongering around sugar, its “addictive” nature and all of the ways to avoid it, especially during the holiday season (see this list of articles debunking sugar addiction here). After providing years of binge eating therapy, we have seen time and time again that the anxiety about sugar is far more harmful than the actual sugar being consumed.
Anxiety and stress around a certain food, or a certain food group, the more we are drawn to them. Fear foods are often pushed aside, left out of homes and dreaded. As the days get closer to trick or treating, it feels important to get curious about your anxiety about having candy in your house.
Is it because you fear you’ll lose control?
What does it mean about you if you lose control?
Is it because you fear you’ll gain weight?
What does it mean about you if you gain weight?
Is it because you fear it will impact your health?
What does it mean about you if you’re “unhealthy”
Is it something else?
Get familiar with the why behind your anxiety can help you caring for your anxiety. Anxiety is like a built in fire alarm- it’s signaling that something doesn’t feel right. If you can start to feel into the self-beliefs underneath your anxiety, you can care for yourself on whole new level.
The Power of Habituation in Binge Eating Disorder Therapy
One important concept to consider is habituation.
Habituation is the process by which repeated exposure to a stimulus, in this case, Halloween candy, leads to a decreased response to that stimulus over time.
In simple terms, it means that as you become more accustomed to something, it becomes less exciting or enticing. The more you have something, the less urgency you feel around it.
Let's consider Halloween candy from the perspective of intuitive eating and habituation.
In diet culture, candy is often demonized as 'bad' or 'unhealthy.' This labeling can lead to a heightened desire for these “forbidden” foods, especially if you've been restricting them. When you finally allow yourself to have candy, the excitement and anticipation are sky-high, and it's easy to feel as though the candy took full control.
However, intuitive eating encourages a different approach.
It's about mindfully incorporating all foods into your diet, including Halloween candy, without judgment. As you do this, habituation comes into play. The more you allow yourself to enjoy these treats without guilt, the less they hold power over you
By recognizing that repeated exposure to these treats will lead to decreased urgency or excitement over time, you can slowly regain a sense of feeling more in charge of how you nourish your body. Instead of a sudden, overwhelming desire to consume all the candy at once, you'll find that you can enjoy as much as it takes to feel satisfied.
There's no need to rush because you know these treats will be available when you want them.
Understanding Undernourishment
Undernourishment plays a significant role in binge eating from a physiological perspective, no matter what your body size is.
When the body is not adequately nourished, it often responds with increased hunger signals. This heightened hunger is a survival mechanism, a cry for essential nutrients and energy.
As a result, you might find yourself more prone to intense and insatiable cravings for energy-dense foods, such as those found in Halloween candy. The physiological drive to replenish depleted resources can lead to an overwhelming urge to consume large quantities of food, which can manifest as binge eating.
It's crucial to recognize that this response is not a lack of willpower but a natural reaction to the body's need for nourishment.
Challenging Diet Culture’s Messages in Binge Eating Therapy
Diet culture has a significant impact on how we perceive sugar (like we shared above!)
It perpetuates the idea that certain foods, especially those high in sugar or fat, should be seen as 'off-limits' or 'bad.'
Halloween candy, in particular, becomes a symbol of indulgence and guilt, creating a dichotomy between 'good' and 'bad' foods. Diet culture suggests that consuming Halloween candy is a moral failing, associating it with the need for strict restraint all for the pursuit of an 'ideal' body.
This messaging is not only a breeding ground for anxiety and shame related to food and your body, but also leads to the all-too-common pattern of binge eating.
Breaking free from diet culture's grip involves starting to reject these harmful beliefs and recognizing that all foods can be enjoyed without guilt and a side of shame.
It's about redefining your relationship with Halloween candy and, ultimately, with your own body.
The Importance of Self-Compassion
Self-compassion is a gentle guiding light on the journey to recovery from binge eating and in navigating the anxiety around Halloween candy. When fear and guilt come up, it's important to treat yourself with the same kindness and understanding that you would offer your best friend.
Remember, it's okay to have moments of discomfort and vulnerability; these are natural parts of the recovery process.
Self-compassion allows you to acknowledge that the fear of Halloween candy, or even a binge on Halloween candy, is not a reflection of your self-worth or strength. It's a momentary challenge in a much larger and courageous journey in recovery.
6. Finding Your Way Out of The Binge-Restrict Cycle this Halloween- Binge Eating Disorder Therapy Can Help!
The binge-restrict cycle often becomes particularly pronounced when Halloween candy enters our lives each and every fall.
—> It often starts with restriction, as diet culture's messages may make you feel that indulging in these sugary delights is a punishable offense. So, you resist, hold back, and restrict yourself from the very treats that are all around during the holiday season.
—> As life inevitably gets hard – the stress, the pressures, the emotions – your body's hunger signals begin to intensify. It's a natural reaction to undernourishment.
—> This heightened hunger eventually leads to a binge.
—> The moment you allow yourself to have even a taste of Halloween candy, it can trigger a whirlwind of overconsumption because the deprivation has been building up.
—> Shame and guilt rear their ugly heads.
—>You beat yourself for "lack of willpower" and vow to get back on track.
—> The shame and guilt intensify, resulting in ongoing restriction, perpetuating the pattern and making it difficult to find a peaceful relationship with food, especially during the candy-filled season.
Breaking free from this cycle can mean recognizing the role that restriction plays and choosing self-compassion over shame as you navigate the this holiday, and the holiday season.
Wondering what to do post-binge?
As a therapy team that specializes in binge eating disorder therapy, we hope you can remember to take it one day at a time this holiday season.
Whether you're yet to purchase Halloween candy or already have it in your home, self-compassion can be your go to way of coping. If you're anxious about having candy in your house, take small steps to imagine and prepare for it. Allow yourself to get comfortable with the idea of having treats around. If you've already purchased candy and find yourself in a cycle of binge eating and restricting, be gentle with yourself.
This cycle of behaviors is not a reflection of your worth.
The holiday season can be challenging for those in recovery from binge eating disorder, but it's also an opportunity for feeling into your growth edges and self-compassion.
Remember, it's not about perfection, but turning toward yourself and learning, one little bit at a time.
🧡,
Looking for therapy for binge eating, or eating disorder therapy near me?
The team here at Reclaim Therapy takes a trauma-informed approach to treating eating disorders and binge eating disorder. We believe that recovery is possible and we would be honored to support you as you navigate recovery from dieting cycles, body-shame and diet-culture.