What To Do After You Binge Eat
Binge eating can be incredibly hard to talk about because it is SO personal and SO painful- both physically and emotionally. After binge eating, many individuals experience severe guilt, anxiety, depression, and self-criticism. If you’ve ever found yourself in this position, here are some gentle, practical tips on what to do after a binge eating episode:
1. Practice Self-Compassion:
First and foremost, be kind to yourself. Understand that binge eating is a common struggle and that you're not alone. Speak to yourself with the same kindness and understanding you would offer a friend in a similar situation. Guilt and self-criticism can perpetuate a negative cycle, so focus on nurturing yourself instead.
2. Avoid Self-Punishment:
Resist the urge to punish yourself through excessive exercise, purging, or restrictive eating. These behaviors typically only make the situation worse. Remember- even if you binge eat at night, you still need breakfast the next day! Focus on nourishing your body with satisfying foods every 3-4 hours.
3. Hydrate and Rest:
After a binge, your body may feel physically uncomfortable. Drink water and give your body time to recalibrate. Allow yourself to snuggle up, get comfortable, and REST. Adequate sleep and hydration are essential for both physical and emotional recovery.
4. Engage in Healthy Distractions:
Distract yourself with activities that bring you joy and fulfillment. Whether it’s reading a book, going for a walk, or engaging in a hobby, positive distractions can help shift your focus from the binge and support your emotional well-being.
5. Reflect, Without Judgment:
Once the intensity of your emotions has come down, take a moment to reflect on the binge eating episode. Consider what triggered the behavior and how you might address these triggers in the future.
Ask yourself: Was I trying to meet an emotional need? Did I overeat as a result of undereating prior? This reflection should be gentle and non-judgmental, aiming to understand rather than criticize.
6. Seek Support:
Talking to a trusted friend, family member, or mental health professional can provide relief and guidance. Sharing your experience can help you process your feelings and gain perspective. Professional support can offer strategies for managing binge eating and addressing underlying issues.
Remember, recovery from binge eating is a journey, not a destination. Be patient with yourself, and know that each day offers a new opportunity for growth and healing. You deserve compassion, support, and care as you work through this process.
If you are ready to work through your own binge eating concerns, send me an email at eada@embracestrengthcounseling.com to schedule a free consultation!