40. 5 Tips for After a Binge

Understanding Disordered Eating

I know that I talk quite a bit about the deeper meaning of different eating disorder symptoms and behaviors. But sometimes, especially right after a binge, what you need is tips to help at the moment. In this episode, I share 5 tips to keep in mind after a binge.

That obviously doesn’t mean that we forget about the function of the binge. The binge is there for a reason. It is there to help us manage really difficult emotional experiences.

Chances are if you are still bingeing, it’s actually doing so effectively. Except that now the binges have become their own problem. So now you got the underlying stuff and the binge itself. If you’re not yet in a place to try to understand the function of your binges, or if you’ve just binged and don’t feel like thinking about anything else, be sure to listen to the end to get all 5 tips.

[0:01-1:15] Intro

• The uncomfortable feelings that we feel after a binge

[1:15 – 2:22] The Reality of Bingeing as An Emotional Thing

• Thinking about the underlying function of a binge

[2:23 – 3:29] Facing the Guilt After a Binge

• How guilt affects our emotional state and how it shapes our actions after a binge

[3:30 – 11:12] 5 Tips You Can Follow After a Binge

• Get physically comfortable
• Doing things that will distract your mind (try a sensory distraction)
• Drink water or do a light stretch
• Journal, journal, journal
• Continue eating as normal

[11:13 – 12:43] Closing Reminders

• Some thoughts to help you get through this difficult moment

Tweetable Quotes:

“It’s okay to eat past your fullness level. The discomfort will pass. It passes every single time. Allow yourself to feel uncomfortable. But, remind yourself that it’s okay, it will pass.” – Rachelle Heinemann

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