Stop focusing on the fact that you slipped
Instead investigate WHY you slipped. OK so you slipped, you binged and purged and now you feel bad. However by focusing in on it and being judgmental and critical about yourself, you will get you nowhere.
When a baby takes its first few steps and falls down it does not cry and cry, it will pick itself back up and try again. You need to do the same, accept that you slipped, document it in your food journal and learn from it.
Be your own private detective and find out why you relapsed. If you record your binges in your online food journal (if you're a member of Bulimia Help), after some time you will be able to see patterns forming. You will see exactly what is driving you to binge eat. Were you hungry? Angry? Bored? Who was around you prior to the binge? What happened prior to the binge? All these things make up the pieces in the puzzle.
Don't punish yourself
It is important not to punish yourself if you relapse, remember that relapses are expected. If you experience urges to starve or do vigorous exercise to compensate then remind yourself that this will only fuel your next binge.
Instead treat yourself with respect and devise a plan that will help prevent binges from happening, this means making sure hunger is not going to get in the way as a binge trigger. Eat every three hours and eat at least three meals and two snacks a day.
Banish your negative thoughts
Sit down in a quiet room and try some of the relaxation tools that are available, these tools will help you stop thinking about the negative thoughts that are swimming through your mind.
Remember you have not failed; you have not ruined everything, you can pick yourself up again and get on with your recovery. You are NOT back to "square one."
You have been binging and purging for years so be patient with yourself, it takes time to change.
Focus on your accomplishments
Instead of putting all your focus on failures and self-judgment, change the focus to what you have managed to accomplish so far in recovery.
Have you managed to eat every three hours?
Have you managed to eat three meals a day?
Have you been practicing eating with awareness?
Have you done any Guided Eating Sessions™? (for full members of Bulimia Help)
Have you tried to banish your diet mentality?
Have you been nice to yourself lately?
You are reading this tool on how to recover from a relapse – therefore that is an achievement in itself!
Devise a plan to deal with future binge triggers
Once you manage to identify binge triggers start to devise a plan on how you are going to deal with them next time they come around without binging and purging.
Visualize your binge deterrent
Visualization helps. Go through your binge deterrent plan and visualize yourself acting out each step. With visualization practice you will find the actual binge deterrent plan easier to master.