Write down all the negative thoughts and feelings you have after your binge
After your binge sit down with pen and paper and write down all of the negative thoughts and feelings that are going through your mind. How you feel about yourself, about binging, anything at all that is playing on your mind.
Positively challenge your negative thoughts and feelings with "recovery-logic"
Opposite your list of negative thoughts write a list that positively challenges the things you have written. For example, If you wrote that you felt "greedy for binging" then write down "binging is a natural part of the recovery process" and then perhaps write down what you learned from this episode of binging - or why you think you were binging in the first place.
List your usual post-binge behaviours
Think about the ways you usually deal with a binge/purge episode, for example do you devise a strict diet or exercise plan to stick to, or do you run failure thoughts continuously through your head for days? Write down the reasons why these methods of dealing with binge/purge episodes are not helpful and go on to list better ways of dealing with the aftermath of binging.
List things that may help you to avoid future relapses
For example you may plan to eat every three hours to stop the binge triggers coming on, arrange to contact a support buddy if your feel your urges to binge building, or anything else constructive that may help you.
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.
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 a nice relaxing bath, new nail varnish or do something else that will cheer you up.
Do 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’.