Thanksgiving is probably one of the hardest times of year for someone who struggles with binge eating. The holiday is heavily associated with food in large quantities. This can be very tempting and often be a trigger for some. If you struggle with binge eating, you know that it is a day by day challenge to avoid giving in to the binge. No one is perfect and there may be times where you have a lapse resulting in a binge eating episode.
It’s the day after Thanksgiving and you are dealing with the aftermath of a binge episode. As much as you tried to avoid going back to the buffet table, you went back for seconds, thirds, maybe even fourths. You may be feeling the sense of guilt, shame, and self-loathing, but you’re probably also wondering if you’ll ever be able to stop binge eating. The first thing to do when recovering after a binge episode is to realize you are not perfect, and to not beat yourself up. Do something enjoyable like going for a walk or painting. Don’t allow yourself to ruminate in the shame and guilt. Show yourself some self-compassion and then turn your binge episode into a learning experience. Consider what went wrong. Ask yourself what might have triggered the binge episode? Was there anything emotional going on prior to the binge episode?
The point here is to identify the triggers to help you understand its role and how it affected your binge episode. Next, come up with a plan that incorporates what you can do in the event you are triggered and feel the urge to binge. Another thing to help you cope after a binge episode is to reach out for help. Know that you are not the only one struggling with binge eating disorder. Know that there are others out there in the world who also struggle with binge eating disorder and have also had a lapse in their recovery. Don’t be afraid to seek help when you need it. Build your support system full of family, friends, and members in the community. They can be doctors, therapists, support groups, etc. These people can give you support especially when you have a binge episode.
Lastly, you can include mindful eating in your coping plan. If you’d like to learn more about it, you can read it here.
We also have a awesome FREE downloadable cheat sheet for you that outlines the 5 tips for coping successfully after a binge episode. Click on the button below!