How to Get Over a Binge: 4 Tips from Someone Who Knows
Waking up the morning after binge eating is a horrible feeling. As the gray light of dawn filters into my room, the furniture begins to emerge from the darkness, and I emerge from sleep into a growing sense of trepidation. My bloated and uncomfortable belly bluntly reminds me I've binged again.
Initially, the automatic thoughts race to the forefront of my mind: anxiety that verges on an almost hysterical fear of gaining weight is quickly followed by shame, guilt, and self-loathing. They swirl around my head like a tornado until I'm awake enough to remind myself they're just the product of my conditioning.
By now, it's a familiar routine, and thankfully, I now have the tools to get myself back on track after a binge. If this scene feels familiar to you, read on for the four best ways on how to get over a binge quickly.
Tips on How to Get Over a Binge
1. Go Easy on Yourself
It all starts with your self-talk. If you let yourself go down the path of self-loathing and shame, you are more likely to binge again. If you can cultivate positive self-talk following a binge, it will be much easier to continue with your recovery process.
Start by simply bringing awareness to the thoughts that arise after a binge. Then, challenge them. For example, when I worry about gaining weight, I remind myself it's highly unlikely I would gain weight from one binge. Then, I also remind myself that even if I did gain weight, it would not affect my value as a person.
You may also want to use affirmations, either by writing them or saying them to the mirror. "I love you," is one of my favorite post-binge affirmations.
2. Drink a Big Glass of Water
I have found this helps kick-start my digestive system, clear brain fog, and get me back to feeling like "me" again. In fact, I recommend doing this every day, not only after a binge.
3. Eat When You're Hungry
Depending on how much you ate and at what time, you may not feel hungry when you first wake up. Don't force yourself to eat, but don't starve yourself either, as this could lead to overeating or bingeing again. Instead, wait until you naturally feel hungry — for me, it's usually a few hours after waking.
When you do eat, make sure you focus on nutrient-dense foods that will leave your body feeling satiated and help reduce cravings.
4. Don't Self-Sabotage
Remember: it's not the end of the world if you binge. If you are in recovery from binge eating, it's highly likely you will experience setbacks from time to time. Part of the recovery process is learning to bounce back from your binges. One binge won't set you back to square one, so don't give up on yourself.
How do you get over a binge? What other advice you would add? Let me know in the comments.
Peel-Yates, V. (2020, May 5). How to Get Over a Binge: 4 Tips from Someone Who Knows, HealthyPlace. Retrieved on 2023, October 3 from https://www.healthyplace.com/blogs/bingeeatingrecovery/2020/5/how-to-get-over-a-binge-4-tips-from-someone-who-knows