You’ve just binged. You’re sitting on the floor next to a pizza box, wrappers, and a pint of ice cream with an unbearable uncomfortable feeling in your stomach. You’re instantly flooded with thoughts of “I can’t believe that happened AGAIN. What’s wrong with me?” You then begin to formulate how you’re going to “be better” tomorrow, which starts with avoiding food for as long as possible.
Okay, it’s time to take a BIG DEEP BREATH.
It’s so easy to instantly tell yourself that you should just eat less the next day, or avoid your binge foods, or follow whatever other advice Instagram influencers have fed you… but if you’re willing to listen I have some other ideas of what you can do that will cultivate self respect, awareness, and ultimately help you stop bingeing in the long term.
- Remember your reason for recovery. Why have you chosen to pursue binge freedom? What is your underlining why for starting this process? Maybe it’s so that you can stop thinking about food 24/7. Or not pass on your bingeing behavior to your kids. Or to finally feel healthy again. Take a moment and journal about this, you must get it down on paper.
- Catch any negative thoughts and tap into a positive affirmation. For example, if you’re telling yourself “I am such a failure” let’s switch this to “I am doing my best to heal and that’s enough.”
- Eat your next meal or snack regularly. I know it’s counterintuitive to a brain that has just binged, but a part of stopping the binge cycle is to nourish your body consistently. If you want to stop the restrict-binge cycle, you must stop the restriction first.
- Do something physically, mentally, or socially stimulating. This can help to distract your mind and keep you preoccupied, preventing you from spiraling. This could look like working on a puzzle, calling a supportive friend, or going for a walk.
- Avoid social media. Social media can be an excellent way to fall into the comparison trap. I know it’s a nice way to decompress, but when you’ve just binged and are already feeling low about yourself, it’s a good idea to avoid anything that will make you feel worse.
I would encourage you to follow these 5 tips above the next time you binge. You deserve a life where you’re not completely controlled by thoughts around food and your body. You deserve to feel at peace. And in order for that to happen, you must disrupt the negative patterns you have developed after a binge with something more positive. You got this!
Blog contribution by Kaitlyn Allen MS, MEd, MS, RD
If you’re ready to heal your relationship with food and your body. you’re in the right place! Join Behind The Binge Academy, my signature group coaching program so you can create a healthful life where you eat without guilt, stress or obsession.
