It turns out that the habit of overeating is part of the cultural code of many people. Yes, yes, overeating is a form of eating disorder (eating disorder), which is deeply rooted in culture and tradition in Russia and some other countries where much is “tied” to food. I’m not talking now about paroxysmal (compulsive) overeating as a severe symptom (I also work with them, but the article is not about them), but rather about the social habit of regular overeating, enshrined in the memory of generations. It is this habit that parents instill in their children, without letting go them from the table “until you’ve eaten everything”, it is also reinforced by toxic proverbs like “all the strength is in the last spoon”, “if you don’t finish eating, you lose happiness”, and no less toxic words like “I cooked, but you didn’t finish eating” " or "Who should throw it all away now? " The idea that food, especially bread, should not be thrown away, but must be eaten, migrated to us from the generation of our grandmothers and great-grandmothers (who, indeed, could face hunger or lack of food). Without checking the relevance of these beliefs, many of us accepted them as truth and continue to follow them, stubbornly finishing everything that was put on our plate. Why is the problem of overeating a psychological problem? Firstly, because by regularly overeating, we form unhealthy eating habits, which in turn can cause excess weight, with all the ensuing consequences (they are different for everyone, from somatic to psychological, for example, insecurity in oneself, shame about one’s appearance, an obsession with losing weight at any cost, etc.) Secondly, because the habit of overeating is clearly dysfunctional, and since it is a habit, it is in the field of unconscious experience. In order to change something and, possibly, give up this habit, you must first realize it and accept that this is the case for now. Thirdly, eating disorders are always a psychological story (sometimes psychiatric), but these everyday habitual overeating is obviously one of the most common types of eating disorders, and although this is most likely a mild disorder, it still causes a lot harm. The difficulty with dealing with binge eating is that it is still considered socially acceptable in many societies, e.g. the environment may resist your changes if you work to get rid of the harmful habit of overeating. Fourth, overeating, becoming a habit, can take on the functions of emotional regulation (like smoking or alcohol). Those. become a “cure” for anxiety, stress, fatigue. Those. the person was anxious before lunch, and at lunchtime he overate a lot, and the body naturally directs attention and resources to where it needs to cope with excess food, and the anxiety “let go.” Having noticed this “magic” mechanism, this individual may well begin to use overeating as a tool for working with his emotions, i.e. for emotional regulation. Most likely, it is when everyday habitual overeating becomes a tool of emotional regulation that they risk developing into a more serious symptom of compulsive (attack-like) overeating. Even if this does not happen, it is more difficult for a person who is “addicted” to regulating his emotions with food to stop overeating, because by stopping overeating, he gives up not only excess food (it would seem that this is for the good), but also his way of coping with stress, anxiety, fatigue, tension, and so on. A brief algorithm on how to stop overeating. In the article I share a brief action plan. The complete algorithm “How to get rid of overeating once and for all” is discussed in my workshop, recording is available. Step 1. Realize and accept the situation as it is. For example: “Yes, I overeat every day in the evenings, this is the reason for my extra 15 kg.” Step 2. Check whether you really want/are ready to give up this habit. Understand motivation. Decide what you will gain and what you will lose by stopping overeating. Practice on 👆