8 Tips to Reset After a Binge Eating Episode
Binge eating can leave you feeling physically uncomfortable and emotionally drained — not knowing what to do after a binge can make things even more painful. The most important thing to recognize is that you can’t let a binge-eating episode convince you that you’ve failed.
You can take back the power and learn to control the cycle you’ve developed through therapy and medication for BED. Some research supports that combining cognitive behavioral therapy (CBT) with mindfulness can result in better self-awareness and improved eating behaviors that reduce binging.
There are several positive tips you can use to help you reset if you have another binging episode.
1. Don’t beat yourself up
Feeling guilt and shame after a binge eating episode is common. Despite these feelings being natural, remind yourself this is a counterproductive exercise. Redirect your energy and focus on improving your next meal rather than ruminating over what just happened.
Let go of your guilt and shame by:
- Reading affirmations
- Writing a letter to yourself that encourages self-love and compassion
- Doing a free writing exercise to get your emotions out
- Looking in a mirror and saying out loud that you forgive yourself
2. Be kind to yourself
Practicing self-compassion is a powerful way to develop mindful eating habits that replace your binge eating tendencies. Exercise, balanced nutrition, and addressing why you have the urge to food binge can be effective as you give yourself grace.
Ways to be kind to yourself can include:
- Working out
- Calling a good friend
- Getting out of the house
- Taking a nap
- Journaling for your mental health
3. Make your next meal a healthy one
The first meal after a binge episode can be challenging. You might be tempted to skip your next meal or drastically cut your calorie intake to reduce the effects of your earlier binge. You’ll be better off resisting this urge, though.
In studies, irregular eating patterns were linked to an increase in the frequency of binge eating. A nourishing meal can reset your body and kickstart your metabolism into a healthy mode for the day. Try eating high-protein meals, which research suggests aid in appetite suppression and fat burning.
Try changing your next meal by:
- Eating fruits and veggies
- Drinking enough liquids
- Making tea
- Eating lean protein
4. Sleep well and hydrate more
Sleep can aid digestion, and hydration helps flush toxins from your system. Combined, getting rest and hydrating are incredibly important during the post-binging hours.
You can focus on sleep and hydration by:
- Drinking a full glass of water
- Taking a power nap
- Going to bed early that night
- Reducing your exposure to screen time at least one hour before getting ready for bed
5. Don’t get on the scale
Purging doesn’t effectively make you lose weight or undo any previous caloric intake, so weighing yourself immediately after a binge won’t accurately reflect real changes in body composition or weight. Rather than stepping on the scale, try focusing on mindful eating habits that matter. This can be much more beneficial than worrying about a number.
For example, instead of getting on the scale, you might try:
- Participate in movement you enjoy
- Journaling about what set off this latest food binge
- Planning balanced meals you’ll eat the next day
6. Practice mindful eating
Mindful eating is an excellent alternative to implementing a restrictive diet after a binge of compulsive eating. The approach helps you get in tune with your body’s hunger cues and savor each bite of food.
According to some research, the technique is an effective tool that can help prevent future binge episodes. While more research is still needed, additional studies also suggest that mindfulness meditation can be an effective tactic that reduces binge episodes.
Practice mindful eating by:
- Getting rid of all distractions
- Eating slowly and enjoy your food
- Recognizing when you’re full
- Stopping eating and removing the food from reach once you’re no longer hungry
"During binges, one doesn’t experience food’s taste, texture, and pleasure. The practice of mindful eating can help reduce binges. Paying attention to not only the taste, texture, and pleasure of the food but also your thoughts and feelings while eating can slow down the process, leading to increased awareness and a reduction in binges."
— Jill E. Daino, LCSW-R
7. Lightly exercise
Removing yourself from a situation and doing something physical can help distance you from the feelings you associate with your latest binge. Studies show that exercise can be a critical part of binge eating disorder treatment.
A light workout can also help you reset, both physically and emotionally. Even a 10-minute walk can boost your mood, reduce anxiety, and give you a new mindset so you can focus on the future rather than lament the past. Focus on movement or activities you enjoy.
Try doing anything that involves moving your body, including:
- Going for a walk
- Running
- Practicing yoga
- Taking a bike ride
8. Practice self-care
Self-care can help with stress management and teach you to forgive yourself for falling back on old unhealthy eating habits. Having a self-care plan ready means you can quickly implement it into your day if you’re trying to deal with the aftermath of a binge. Taking care of yourself can reinforce that you deserve compassion and respect regardless of what just happened.
Ways you can use self-care might include:
- Journaling
- Doing yoga
- Taking a bath
- Reading your favorite book
- Listening to music
"My first tip — do not beat yourself up about your binges. Being hard on yourself only leads to more binges. Having compassion for yourself and being curious about why you’re reaching for the food is a good place to start."
— Jill E. Daino, LCSW-R
Preventing Future Binge Eating Incidents
Binge eating can feel like a never-ending pattern that’s impossible to break, but there are ways to regain control and power.
Here are some ways to prevent binge eating in the future:
- Acknowledge the signs of binge eating disorder
- Recognize what causes your binge eating
- Create healthy environments that you surround yourself with
- Use mindful eating practices at every meal
- Practice self-care and stress management every day
- Start each day with intentions
- Post affirmations around the house in areas where you’ll regularly see them
- Journal about your feelings and reflect on past entries to see if you notice a pattern that might lead to binge episodes
If you need help, consider therapy. Online therapy platforms like Talkspace make getting help convenient, affordable, and accessible, all from the comfort of your own home.
"Once you understand what activates your binges, whether it is a particular situation, challenging interactions, or specific emotions that come up, you can plan for those moments, so you have alternate strategies to use instead of food. Calling a trusted friend, going for a walk, listening to your favorite music, reading a book, or participating in something that you enjoy are all options."
— Jill E. Daino, LCSW-R
Building a Balanced Relationship with Food
Overcoming binge eating disorder requires, first and foremost, developing a more balanced relationship with food. You don’t have to let guilt and shame dictate food’s role in your life. With a more mindful approach, you can achieve balance and understand what you need so you can nurture your body with the foods you eat.
You can build a balanced relationship with food by:
- Implementing intuitive eating: Focus on your body’s cues and pay attention to hunger signals and fullness.
- Using the power of mindful eating: Be physically and emotionally present during your meals and savor each bite instead of rushing to get the food down.
- Focus on nutritional balance: A balanced diet should include a variety of foods from all food groups — be sure to eat lean proteins, whole-grain carbohydrates, healthy fats, fruits, and vegetables.
Finding a Path to Recovery
No matter how endless the cycle of binge eating feels, recovery is within reach. To start on your journey, it’s essential first to recognize the struggle you’re facing. Acknowledge how complex your binge eating cycle is. Admitting it’s difficult doesn’t mean that you’ve failed. It means you’re brave enough to face reality and take action.
Don’t let remorse or shame prevent you from getting help. Talking about your binge eating disorder with someone else can lighten your burden. Whether it’s a trusted friend or family member, a therapist, or a support group you join, sharing what you’re going through will help you realize you’re not alone, and that help is within reach.
Talkspace is an online therapy platform that offers help if you don’t know what to do after binge eating. Our licensed mental health professionals are there for you when you need them and can help you learn how to treat binge eating disorder.
Reach out today to learn more about the support Talkspace can provide as you conquer BED and develop a healthy, positive relationship with food that nourishes your body and your mind.
