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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Richy's Recovery Tips

Your body has a natural ability to tell you what, when and how much food it needs thats perfect for you. This is called your intuition. Through structured eating and awareness we can get it back.

Community Tweets


	erinkraig » sitting_waiting Hey, thanks for the add! This website is very helpful and a great place for support! Feel free to message me anytime! You can do this for sure! You sound like a very motivated strong young woman! :) 3 min ago
	kelley23 » SarahTravels I have made it 3 weeks without purging! I am still working on not overeating and bingeing. That has been so hard to stop doing. How are you doing? 57 min ago
	sunnyleaves » eatyourheartout well done and enjoy your day! appreciate what's around you and celebrate your success in being able to see it today... take care xx 1 hour ago
	donutseeds » mandyway88 Trying to keep it up, not working out so well!:) 2 hours ago
	eatyourheartout feels great to wake up and start day three! I'm off for a walk to appreciate nature and all it's beauty. Something I've somehow forgotten over the last six years... 3 hours ago
	sunnyleaves » Lauren22 hey hon - thanks for your msg : ) - sounds like you've had a good few days over all - and day 37 is amazing! i am doing better than earlier this week, so just trying to stay with that - still not purging and yesterday managed ok with eating veg / fruit in place of bread / sweets / chocolate - slowly slowly and all that... well thinking of you! hope you have a good day xx 4 hours ago

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What I learned during recovery

Submitted by mmb on March 3, 2010 - 3:47pm

recovery
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PLAN, PLAN, PLAN IN ADVANCE. Plan what you are going to eat during your day. What are you going to do if you are in a situation that triggers b/p. Thinking all the time about recovery is part of the eating disorder. I need to focus on the real life instead. Don’t trust yourself. If I know I always binge during an X situation (like being alone at home around 5pm), I need to go out at that time or find another activity. I am not strong enough to just be at home by myself and act normally. If I eat those cookies because I am feeling lonely they won’t make my friends appear. Trust yourself, and your body. Tell yourself you are able to do it. Tell yourself that you are not going to gain one pound because you ate a piece of cheesecake. God is an important part of my recovery If I eat tons of food, all the time, I will gain weight. I can’t have cheesecake and hamburger and fries everyday, in every meal, but I can have them once in a while. I purge not only because of my emotions, but it is an easy way to control my weight. I love food.

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