The immense amounts of shame and self-loathing you feel immediately after a binge may be nearly unbearable. You may curse yourself as weak-willed or unworthy, perhaps incapable of ever mastering your current affliction. Try not to be so hard on yourself! Everyone struggles with something – just because you are personally battling a food-related disorder does not mean you are any less capable of overcoming your issue than someone who struggles with drug addiction, or any other similar affliction. Feelings of regret, shame, and hopelessness are common and expected, but they do not need to send you spiraling into another self-destructive episode. Take a look at the ten following suggestions for overcoming the after-effects of a binge, and for more information, call us at Willow Place for Women today.
10 Steps to Overcoming a Binge
- Settle into a nurturing routine.
Regulating your body will help greatly in working to recover from a binge and prevent the onset of another. Plan out a daily routine as far as eating, sleeping, and exercise go. Make sure you are getting enough sleep, and try to foster a better relationship with your physical body through yoga or pilates (or even daily stretching and meditation).
- Work through uncomfortable emotions.
Try to move the negative emotions that overwhelm you after a binge through your body in a productive way. Go for a long walk, have a good cry, or turn up the music and dance around the living room. If physical activity is out of the question for the time being, pick up a pen, grab a notebook, and write. Writing is an excellent way to process emotions of any kind.
- Eat regular meals.
It is not uncommon for those who experience a binge to attempt to compensate for the additional calories by skipping meals or restricting their intake. If you starve yourself after a binge, you are setting yourself up for another binge. Eat again hen you are hungry, but stick to whole foods and drink a lot of water. Try not to punish yourself by disallowing adequate nourishment.
- Offer yourself some forgiveness.
Beating yourself and putting yourself down will not support the change you undeniably wish to see. Rather than criticize your shortcomings, try to comfort yourself as you would comfort a close friend. Understand that as fallible humans, the only true error comes when we are not open and willing to learn from our mistakes.
- Seek support.
Isolation will lead to an exacerbation of negative thoughts and feelings of self-loathing. Look into attending a support group for individuals who struggle with BED or other eating disorders. Find someone you trust and express to them just how you are feeling. Move through your fear and accept your vulnerability and reach out for the support you need.
- Love yourself unconditionally.
You are not a bad person because you slipped up or because you are experiencing a period of fallibility – you are human. Look at photos of yourself as a child. That child still resides within you – you are innately good. You simply need love, support, and nurturing. There is no shame in that!
Learn to Love Yourself – Unconditionally
- Soothe your body.
Binges will usually involve some high-fat, high-sodium, and high-sugar foods – foods that may do quite a number on your insides. Drink some soothing tea or eat foods (like yogurt) that are high in probiotics to help with digestion. Remember to drink a lot of water. Take a warm bath – relax, and give yourself a break.
- Feel the grief and learn from it.
Do not try to stifle the emotional pain that you feel – experience it, and recognize that this is something you never want to go through again. Learn from the way you feel after and pay attention to the way you felt beforehand, too. The more in-tune with your emotions you are, the more you will learn from the situation.
- Think ahead.
It is easy to get caught in the moment, and be overwhelmed by negative emotions. But try to think ahead – what can you do to prevent a binge in the future? The answer may be, “Seek professional help now.” If that is the case, look into potential treatment options.
- Seek out understanding.
Find people who understand exactly what it is you are going through. There are many support groups that offer help those who struggle with this exact issue – and many treatment geared towards recovery for women who suffer from eating disorders such as BED.
There is no need to let the self-destructive and uncontrollable urge to binge control and hinder your life any longer – there is help available. Please call one of our representatives today for a more thorough look at potential treatment options, and remember – you are sick, but you can get well. Go easy on yourself, offer yourself love and support, and reach out to those who have been in your shoes. You are worth a life of meaningful and fulfilled recovery.