What To Do After A Binge

I occasionally still have an episode of binge eating when the perfect storm of situation, emotions, tiredness and opportunity come together. Thankfully it is rare but still devastating and emotionally and physically draining and stressful. I know I'm not alone though and that for many of us, the easiest response to anger or anxiety or sadness can be to seek comfort in food.

I struggled with this in my early twenties and while it is rare now, the guilt and shame is even worse than the physical effects of pain and exhaustion. My trigger is highly processed "diet" foods and I need to remind myself these are designed to be "nothing" foods that don't satisfy or nourish the body. They are a marketing gimmick.

Here's my advice if you have had a binge episode - either if it's the first time ever or something that happens regularly.

Don't get angry at yourself. Be proactive. Analyse what triggered the binge - how did you feel? What happened today or recently that might explain how you feel? And then, what else can you do if you feel this way or these events happen again?

Sometimes it's as simple as breaking the circuit or routine that might lead to a binge. Maybe you force yourself to take a walk. Maybe you open a game of Tetris on your phone. Maybe you start to write or draw.

In the following 24 hours, drink plenty of water to stay hydrated and assist your poor digestive system to handle rebalancing.

Do NOT make plans to diet or detox or restrict. This only leads to a feeling of deprivation and self-punishment and the likelihood of bingeing.

If you are worried this is something you don't feel in control of, speak to a professional. There are phone lines for The Butterfly Foundation and National Eating Disorders Collaboration.

Take fish oil supplements and B vitamins to assist in supporting the immune system and hormones. A binge episode puts the organs and bodily systems under a lot of stress.

Don't do any excessive or exhausting exercise. Allow the body to recover. Walking, swimming, slow yoga are all good options.

Remember that even elite athletes, celebrities and models have written or spoken about coping with binges. They are not uncommon and yet they can be devastating at the time. Don't encourage a cycle. Identify the triggers and change the situation and your responses.

Maybe you quit your job.
Maybe you leave a relationship.
Maybe you need to re-evaluate the restrictive diet that isn't working out so well!
Maybe you need to work on sleep habits or asking for help with too many obligations.

Whatever else you do though, know that you are lucky enough to be able to make new and different choices every day. And you'll be ok.