Tips for Bouncing Back from a Binge
Binge eating is something I’ve struggled with for most of my life. Coming from a background of restrictive eating, binge eating began as a way my brain forced my body to get the fuel it needed. Even after growing out of my restrictive tendencies, I still binged. The compulsion took on a new form as a means of seeking comfort and pleasure or as an extension of my anxiety, reflecting the chaos and disconnect I felt in my body. I can confidently say that I have come leaps and bounds in my eating disorder recovery. However, I am not perfect. I am human, a work in progress, and every once in awhile, I binge.
These are my go-to tips for bouncing back from a binge and reconnecting to my highest self. (PS - these tips are great not just for bingeing, but for any time you find yourself off balance and needing to recenter!)
Get good sleep - Sleep is SO important for our mental and physical wellbeing. Lack of sleep deprives our body of the energy it needs to function optimally. Bingeing can disrupt the quality of our sleep due to not just the physical discomfort of an overly full belly but also by throwing off our chemical and hormonal levels. If I’m able to, I let myself sleep in the morning following a binge. And if that’s not possible, see if you can squeeze in a nap or get to bed early the next night.
Drink water - Our bodies are often out of wack after a binge from the quality and/or quantity of foods ingested (especially if you engage in purging behaviors). Help get your body back to homeostasis by drinking plenty of fresh, purified water (pH balanced and electrolyte infused are great).
Journal - The mental spiral we can get caught in after a binge is tough! I find journaling it out to pinpoint whatever’s been stirred up and releasing the emotions from my brain onto the page helps clear energetic blocks and allows me to move forward with my day.
Meditation and Breathwork - Another great way of breaking out of the mental spiral is slowing down and tuning in to the present moment through meditation or calming breathwork. My go-to breathwork practices are slow deep breathing (equal parts inhale through the nose and exhale through the nose, with a pause to hold after each inhale and exhale) and Nadi Shodhana or alternate nostril breathing.
Intuitive Movement - I know how tempting it is after a binge to get in an intense workout session to “compensate” for the binge. But wait! Compensatory behaviors only get us stuck in the cycle of binge eating (tricks our brain into thinking it’s ok to binge because we believe we can erase it through diet and exercise or encourages us to binge later because we’re in a caloric deficit). If high-intensity exercise is part of your routine and comes from a healthy, authentic place (vs part of your ED behaviors) and you genuinely feel like that’s what you need, go for it. But, I recommend sticking to something intuitive and gentle like yoga or walking to get those happy endorphins flowing.
Clean Your Space - As someone whose eating disorder is tied to anxiety, I see a direct correlation between my environment and my binge urges. Keeping my space clean and clutter-free encourages a more relaxed mindset allowing me to be more present and intentional when I’m cooking and eating. This is particularly helpful if you have food wrappers or dirty dishes leftover from your binge - don’t let those linger into your new day!
Physical Self-Care - There’s a level of physical discomfort that follows a binge. Taking a shower (washing my hair and shaving for bonus feel-good points), doing my skincare, and putting on clothes I feel good in helps me feel comfortable and secure in my body.
Uplifting Connection - Chat with a friend, spend time with a supportive family member, go to your favorite neighborhood coffee shop, play with your dog... You don’t have to talk about the binge (though you totally can if you feel comfortable), just connecting with loved ones and community can help us feel happier and energized, helping to clear any of the brain-fog or negative emotions that may be lingering from the binge.
Focus on the Here and Now - Allow yourself to feel whatever it is you need to feel and then let it go (journaling, breathwork, and movement are great ways to process and release stuck thoughts and emotion). What’s done is done, so take advantage of the opportunity you have to move on and make the present moment exactly what you want it to be.
EAT! - Just like overexercising, there can be the temptation to compensate for our binge by restricting our food intake. This only encourages the development of a binge-restrict cycle. Like we discussed in step 9, let go of the past and focus on what you need here and now. Fuel your body with nutrient-rich, enjoyable foods that help you move onwards and upwards with your day.
Remember, healing isn’t linear, it’s a winding journey. The fact that you’ve read this far proves you’re taking aligned action towards reconnecting to your happiest, healthiest, most authentic self. I hope these tips help guide you further along that path.