What to Do After a Binge: Dietitian Tips to Recover
Moving forward after a binge episode can feel incredibly distressing and uncomfortable. You probably feel the urge to “fix” the discomfort or overcompensate with restriction afterwards. It can be tough to not get caught up in feelings of guilt or shame. The reality is, compensatory behaviors and self criticism will never actually “fix” the problem; in turn, they will actually lead to the cycle continuing. Rather than leaning into punishment, we’re here to provide some more helpful ways to move on from a binge.
Be gentle with yourself
Rather than get caught in the shame and judgement pit, self compassion allows you to break out of the harmful cycle. Remind yourself that a binge is not proof of a lack of willpower, but rather our body’s survival instinct in response to restriction.
Practice gentle curiosity
When coming from a place of self compassion, we can use a binge episode to get curious about what else might be going on. After a binge, asking questions such as “what was I needing in that moment” or “how was I feeling when that happened” can help get to the root of the problem. You may find that skipping meals earlier in the day led to increased hunger and impulsivity in the evening. You may also find that emotions such as loneliness, stress, or boredom led to using food as a coping skill . When we allow ourselves to get gently curious about what we needed in that moment, we can build up our toolbox of coping skills for next time.
Get comfy
Your body will likely feel pretty uncomfortable after a binge. As a piece of self compassion, increasing comfort at this time can help move forward. This might include putting on comfy clothes, sipping peppermint tea, using some aroma therapy, putting on a fun tv show.
Engage in gently movement
Gentle movement, such as a walk, light stretching, or bike ride, after a binge can offer a mental reset as well as help with digestion and gut motility. This can be another way to reduce discomfort and bloating; as the physical discomfort decreases, so will the emotional.
Nourish your body
Continuing to follow your meal plan after a binge is one of the most important things you can do. Compensation by restricting will only perpetuate the binge-restrict cycle. Focusing on hydration and eating nourishing foods is the only way to break this cycle and truly move forward.
Talking to a supportive clinician, friend or family can be incredibly healing after a binge. Talking through the emotions can help reduce the shame around and can provide a sounding board to further explore what happened. Reaching out to a treatment team including a dietitian and therapist can be a great first step in this healing process. Our team at Side by Side Nutrition can offer individualized, collaborative support on this journey.