Deanna Rose Registered Dietitian Nutritionist, PLLC

PART 2

If you feel binge autopilot taking over, or the food noise is still loud after eating, pause and read this first. 🤍

First, remember this:

✨You may be in a different headspace now, thinking, "I don't care. I just want to eat." Notice the shift. Awareness is what helps break autopilot.

✨ The goal isn’t to distract yourself from the urge. It’s to regulate your nervous system so you can respond instead of react.

✨If you’ve already eaten and the food noise is still there, your body may be asking for something in addition to food.

✨Different situations call for different tools, and what works today may not work tomorrow. That’s why we’re building a toolbox🧰🛠️, not searching for one perfect coping skill.

💬Pause and ask yourself:

☑️ What emotion am I feeling right now?

☑️ What happened today that may have triggered this?

☑️ What am I hoping food will do for me?

☑️ Have I been restricting, dieting, or skipping meals lately?

☑️ What do I actually need in this moment?

🧰Then reach into your toolbox:

🤍 Take 10 slow breaths.

🤍 Put both feet on the floor and notice your surroundings.

🤍 Step outside for fresh air.

🤍 Journal what you’re feeling.

🤍 Cry if you need to.

🤍 Call or text someone you trust.

🤍 Stretch or move your body gently.

🤍 Wrap yourself in a blanket or hold something comforting.

🤍 Speak to yourself the way you’d speak to someone you love.

🤍 Put on some favorite throwbacks and start dancing…even if you don’t want to 😁💃

💬Then check in again.

✨ Has the intensity of the urge changed, even by 5%?

Maybe you still choose to eat—and that’s okay.

Maybe you realize you needed food, rest, comfort, connection, safety, or a combination of all of them.

Healing isn’t about never having urges. It’s about learning to pause, regulate your nervous system, and respond with compassion instead of autopilot.

🤍 Save this as a reminder that you don’t need one perfect coping skill—you need a toolbox you can return to, one tool at a time.

A little reminder: the people who stay consistent aren’t motivated all the time.

They just stopped waiting for motivation to show up before taking action.

Some days you’ll feel excited.
Some days you’ll feel tired.
Some days you’ll feel like doing absolutely anything else.
Consistency isn’t doing it when you’re motivated.

It’s doing it even when motivation doesn’t answer the call.🚀✨

Keep those promises to yourself. 💪🏼

When you have to send a video of your form to your trainer and this what they get. 😂

RIP Selena 🥲