THE DESTRUCTIVE FOOD BINGE
I’m a binge eater, so I know first hand that a food binge is self-sabotaging, destructive and lonely. It’s like one minute you’re doing amazingly well, and then the next you’re losing yourself in the middle of a food binge. But the thing is, mistakes happen… and they happen to all of us.
Don’t ever feel like you’re alone in using food as a way to cope with your stress. Because there’s so many of us who do it!
Trust me, even when you’re trying to stop the binge eating cycle, it’s still able to sneak up on you sometimes. It sucks, it does, but you can’t let that spiral you out of control! 🙂 Even when you’re doing everything right, like managing your stress, getting good sleep, and eating healthy, it can still result in a “slip up” where you accidentally binge again. And honestly, that’s a normal part of recovery!
Download the free workbook to recover from any food binge with self-love:
Accepting that old habits are difficult to break was one of the hardest things to learn.
I’ve been a lifelong binge eater, so you don’t have to tell me that the road to binge eating recovery can be one that’s full of wins and mistakes. So don’t be disappointed that you can’t stop binge eating cold turkey. You’re not perfect, no one is 😉
Ever since I was old enough to stress about my problems, I’ve used food binges to cope with the pain and comfort myself. I can remember eating dozens of cookies, cartons of ice cream, and bowls and bowls and bowls of cereal just to occupy my mouth instead of my mind. Food is a magical thing that makes you feel better, but unfortunately, that feeling doesn’t last forever.
WE ALL “FOOD BINGE” IN DIFFERENT WAYS
Right now I’m talking specifically about food, but we all binge in different ways! What’s binging for me, may not be binging for you and that’s normal.We’re a society built on binging:
- Netflix TV shows (darn you autoplay 😉 )
- Partying with alcohol (binge drinking)
- Social media binges (they don’t call it a “feed” for nothing)
- Compulsive eating or binge eating disorder (also “emotional eating”)
- Exercise addiction (or over-exercising without recovery time)
Binging is a regularly accepted way of dealing with stress. Why? Because we work so dang much all the time! We’re constantly on the go trying to do as much as we can, so in order to deal with this ginormous amount of stress… we go overboard on other things to compensate for it.
But we don’t have to keep running in this vicious cycle of stressing and binging! We can learn to get ahead of our binges by figuring out our triggers and managing our stress before it happens.
I HAD MY FIRST BINGE IN MONTHS
The reason I chose to write about binge eating today was that I had my first food binge in months. But I wanted to let you know that I MADE IT 🙂 I made it through to the other side of my binge without criticizing myself, feeling shameful, or coming up with ways to restrict my food tomorrow.
I used to binge all the time (like almost on a daily basis at times), but slowly I’ve worked to beat it! And let me tell you, nothing has felt more satisfying in the world than to regain my healthy relationship with food.
- I’m here writing about it because it IS possible to end the binge eating cycle.
- You CAN recover from a binge without falling into a downward spiral.
- The simple fact that this is the first binge I’ve had in months means I am doing something RIGHT.
It took a lot of practice to get here… to get to this place where I can truly recover from food binging with compassion, acceptance, and love for myself. But that’s exactly why I’m going to teach you what I learned to get here.
If you’ve gone through what I put myself through over and over again, you deserve to get here too. You deserve better than the destructive weapon food can be on a binge. Because if you change your diet, when you’re on a food binge, even healthy food can turn unhealthy in the blink of an eye. Let’s get to the bottom of your food binge, so you can recover with empowering self-love too 🙂 (xoxoxo!)
Download the free binge eating workbook here:
EXACTLY HOW TO RECOVER FROM A FOOD BINGE
Are you ready to learn exactly how to recover from any food binge? Let’s go step by step through the protocol I followed to put an end to a lifetime of binge eating. YOU GOT THIS!
1. PAUSE AND BREATHE BEFORE DOING ANYTHING.
It’s so simple but you MUST do it 🙂
The first step after any destructive food binge is to ALWAYS give yourself a pause, then take a few deep breaths. Nothing is going to happen in these next few moments besides taking a breath in and a breath out. Just b r e a t h e. I don’t want you to think – DEFINITELY DON’T FREAK OUT – and just breathe. I know it’s easier said than done… but the food binge is over. You ate the stuff, but now you’ve stopped eating all the stuff, and it’s going to be okay 🙂 Just pause and b r e a t h e.
This pause is crucial because you need to allow your mind and body to settle. The adrenal has to calm down, and you need a clearer mind before analyzing your food binge in step 2.
Full disclosure: I never participated in purging after a binge. If you need help with bulimia, I recommend reading this article and seeking help from an experienced medical professional to avoid serious side effects.
2. ANALYZE THE ENTIRE SITUATION.
The second step to recovering from any food binge is to analyze what happened.
- What caused it?
- What foods did you eat?
- What feelings were going through your mind during the binge?
All of the answers to these questions are important information that can help you prevent making the same mistake again in the future.
Let me give you an example from a binge a few months ago…. I couldn’t stop eating leftover, frozen Christmas cookies (hey, don’t judge! Christmas cookies are delicious 😉 Okay, this was in the summer, so they were so old!! (Maybe you can judge after all 😉 ) But honestly, I didn’t even care how old they were! It didn’t matter that they were stale. I just REALLY REALLY wanted cookies. I kept going into the freezer for another and another and another. I got so lost in eating them and must have indulged in like 12 of them. I knew I was self-sabotaging myself with food, but I didn’t stop it from happening. I couldn’t stop it until my belly hurt and I felt the “relief” that comes at the end of a binge.
But something happened. I had been doing a ton of self-care lately and really working on being open with my feelings and talking about my anxieties around food with my boyfriend. All of this must have changed my mindset because….
I decided, instead of freaking out and getting all uptight over my binge, that I would just learn from my mistakes.
I thought deeply about what was actually going on….
- What caused this much stress and anxiety just now?
- Why did I choose old Christmas cookies of all things?
- Why did eating them make me feel better?
Turns out, I was getting super anxious and stressed about my future. During the time of this binge, I was just getting started on running my own business… and I was also putting myself front an center on social media all the time. I also wasn’t having enough fun or making time to cook the foods I love (which have helped me prevent binges in the past). I was feeling super lonely from a really uneventful social life and the binge was a CLEAR CRY that I needed to make some changes to be happy.
I was ALL work and NO play!
From a few simple questions, I had an in-depth understanding of what I needed to change to prevent this from happening in the future. And you can do the same thing for yourself in my Binge Eating Workbook!
3. RECOVER WITH SELF LOVE AND COMPASSION (NOT RESTRICTION).
Take what you learned from analyzing the situation and LEARN from it. The information in the free binging guide is a tool! It’s not enough to just ask yourself questions… you also have to come up with powerful solutions based on your answers. And THAT is the most empowering, transformative part.
Coming up with ways of responding to stress DIFFERENTLY is how you’ll stop binges from happening in the first place.
- What can you do to get ahead of stress from everyday things?
- What self-care practices can you use to release stress when you’re overwhelmed?
- What can you do to find more time to relax each week?
Maybe these questions don’t seem like they’ll help you heal from a food binge, but they do! Instead of dealing with the symptom (the binge), we’ll heal and prevent the root cause (the stress).
TAKEAWAY: YOU CAN RECOVER FROM A FOOD BINGE
Listen, it’s all going to be okay 🙂 You have to believe it! Slipping up and binging again happens to all of us. I’d seriously be shocked if someone had an easy time stopping their binge eating habit. Which is exactly why….
The most important thing to remember is a food binge isn’t a bad behavior. It’s a sign of your life calling out for help! So do yourself a favor and get to the ROOT CAUSE of your food binge.
You can absolutely learn from your mistakes. Hey! I’m proof that it’s possible! All you have to do is the 3 simple steps:
- Pause and breathe before doing anything.
- Analyze the entire situation.
- Recover with self-love and compassion (not restriction).
Did you learn something today? You might be interested in finding Food Freedom! Using the 3 strategies in this food freedom ebook to learn how I healed my relationship with food. I’m sharing my best tips for healing your relationship with food (including lessons from my experience with orthorexia, binge eating, over-exercising, body image, weight gain, weight loss, and restrictive dieting). In this super special 30 day program, you’ll learn how to create a sustainable Food Freedom action plan that works for YOU.