Forgive yourself after a binge

binge busting

Details

Difficulty:

Hard

Requirements:

The ability to go easy on yourself

You have to remember everybody's human including you. Everyone binges from time to time; celebrities, models, your friends, even the next door neighbor!

When you binge it will not instantly change your shape. By beating yourself up after every binge you are only making matters worse.

By forgiving yourself after each binge and making a plan of action is a positive action instead of destructive.

The best thing you can do is learn from every binge relapse.

Instructions

Step 1

Write down all thoughts and feelings you have after your binge
After your binge sit down with pen and paper and write down all your negative thoughts and feelings that are going through your mind.

Write down all the things that you done in the past after a binge/purge episode, for example did you devise a strict diet or exercise plan to stick to or did you run failure thoughts continuously through your head for days. Write down how they failed and list better ways of dealing with the aftermath of binging that does not involve purging!

Step 2

Write down all the good things about yourself
Opposite your negative thoughts write down all the good things you like about yourself. If you write that you are greedy for binging then write down why you think you were binging in the first place.
If you told yourself that you are lousy for screwing up, write down how you can learn from the next binge relapse, and so on.

Step 3

Write down positive things to do after a relapse
Write down all the positive things that you can do if you have another relapse. For example write down you will plan to eat every three hours to stop the binge triggers coming on, or anything else constructive that may help you.

Step 4

Go for a little walk
After a binge take a little walk (not a power walk) just a gentle walk, the fresh air will make you feel better and the gentle exercise can relieve stress that you feel associated with the binge.

Step 5

Be nice to yourself
Be nice to yourself and treat yourself with respect instead of beating yourself up. Use something that is not food related like treating yourself to some nice bath products or new nail varnish or do something else that will cheer you up.

Step 6

No not restrict food to compensate
Remember the more you restrict your food intake the more likely that you will end up binging. By not restricting you are getting rid of the main binge trigger culprit: ‘physical hunger’.

Tips & Advice

Forgive yourself for the past binge and let it go.
Acknowledge that you are worth taking care of.
Start making a note of all your thoughts and feelings and binge situations, overtime you will be able to easily recognize the triggers.
Question yourself before you eat every meal and snack, ask yourself are you really hungry for it or are you eating for another purpose.
Do not starve yourself, this will lead to another binge, by saying ‘I am never eating again is only feeding your next binge’.

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The information provided in this website is for information purposes only. The information on this website is NOT a substitute for proper diagnosis, treatment or the provision of advice by an appropriate health professional. Please refer to the full disclaimer and copyright. If you do think you might suffer from an eating disorder, it is important that you talk to your General Practitioner, as there are many physical complications that can arise from being at an unhealthily low weight or from losing weight very quickly, or from purging. We advise you to seek professional help with working on an eating disorder.