10 Steps to Recover from a Binge

I recently shared a post on Instagram sharing about how I recover from a binge and preventing it from happening again. The limited character count wasn’t enough for me to really expand on it so I decided to do it here.

I’ve always really struggled with emotional eating and bingeing. It always seemed like a cycle I would completely lose myself in, like I had no control over any of it. I would let life take complete control and I would lose it. I would binge to the point of feeling so physically sick that I couldn’t move. Then I would spiral into self doubt, guilt, and an overwhelming feeling of worthlessness. It used to consume me to the point that it would throw me off for weeks at a time.

But in my personal growth journey over the last year, I’ve started to notice patterns that lead me to binging. I have also really put in a solid effort on creating a strategy that helps me to recover and prevent the likelihood of a binge happening in the future. I wanted to share this journey and strategy with you in the hopes that it will help you to not only recover, but to not fall into that spiral of guilt that I know all too well.

  1. Chug water

Drinking water first thing in the morning is an excellent habit to get into anyway, but after a binge is especially important. Binging usually involves junk food that makes you feel heavy and out of sorts. Drinking water will help to start the digestive system, clean out the junk you ate, and help your body begin to recover. You may not want to, but this is a very important first step to facilitating detoxification.

  1. Walk

The morning after a binge, I don’t want to move, let alone actually go on a walk. But I slide on my unicorn slippers and walk around the house for just 5-10 minutes. This little bit of movement forces me to get out of my bed. It also helps to get the digestion system moving. This will help your body process the food quicker to help get rid of that heavy feeling.

  1. Tell yourself, out loud, 3 things that are amazing about you.

You need to remind yourself that you’re not worthless. Feeling guilty about the binge won’t do much of anything besides push you to stay in that negative state. Telling yourself how great you are reminds you that you have so much to offer the world. It doesn’t matter if you fully believe it in the moment, you just need to think of the things and say them out loud. I like to remind myself how strong I am, how intelligent I am, and how I’ve been able to do so many amazing things by putting my mind to it.

  1. Drink some green juice

Unless you binge on kale when you’re emotional, you’re probably going to feel pretty crappy the following morning. I like to start those days off with a green juice. Your body can immediately absorb the nutrients into your cells because it doesn’t need to break down the fiber. So you’ve already started the day off with hydration, and now you’re pumping it full of readily available nutrients. This is not only good for you physically, but it’s also a great mental reminder that today is a new day and you’re choosing to make it a healthy one. When you do this, it’s harder to stick to the bingeing mindset.

  1. Do something that makes you feel productive

Whether it’s writing a blog post, doing a load of dishes, or doing some meal prep, just do something that reminds you how capable you are. My new favorite way to feel productive is to complete a course that I purchased. Whether it’s a personal development course, social media course, etc. Learning something that will propel me forward feels amazing.

  1. Accept that it happened

You can’t change it. You can’t go back and stop yourself from bingeing. So spending precious time and brain space on feeling guilty and replaying what ifs continually doesn’t do anything productive. It only holds you back from moving forward. Taking a deep breath and accepting that it happened is more important than you realize.

  1. Get back on the horse and keep going

One binge won’t make you fat. It won’t completely screw up your week. It doesn’t mean you should throw away all of the goals you’ve been working towards. So jump back on the horse and keep moving forward. Don’t allow yourself to fall into the trap of continual binges.

  1. Sit down and figure out what your trigger was

Figuring out what lead you to binge in the first place is important. It will help you to notice your triggers in the future and you can create strategies to prevent it from happening again. I know for me that it’s certain people and situations that knock me off track. So I can prepare for them ahead of time.

  1. Why do you respond to that trigger with binging?

We all have multiple different ways of responding to stress. Why is bingeing your response to these triggers? Is it because you want to feel in control? Is it because you want to punish yourself? Dig deep and find the reason why you’re bingeing is a response. Once you know, you can work to change them.

  1. Come up with a list of 10 things you can do instead of binge.

Many people skip this step, and I did for so long. But until you come up with strategies and things you can do instead of binge, you won’t actually be able to do anything else. You need to prepare yourself.

Some ideas to help you with your list:
Coloring
Writing
Calling a friend
Reading
Learning
Video games
Working out

This is exactly what I do every time that I find myself in a cycle of bingeing. I hope that this was able to help provide some clarity so you can regain control over your emotions and eating.

Was this helpful to you? What’s your strategy for recovering from a binge? Let’s chat.

More of a video person? I feel that. Click here to watch me expand on this. Let me know what you think!

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