During my journey with binge eating, I googled “what to do after a binge?” so many times. I felt like a failure and harbored so much shame and judgment.
If you are listening to this podcast and this resonates with you, I assure you that you are not alone. Nothing is wrong with you, and the sooner you learn what to do after you binge eat, the more you will be able to draw from the experience.
The moments immediately following a binge are critical. What you do next will create pathways in your brain for the future.
Save this episode for the future so you can refer to it again if needed.
You may think that you don't want to binge and you don't want to focus on this part, but I'm here to tell you that it's so important. As you create new patterns after a binge, you will set yourself to develop new habits during and before.
Think about the last time you binged. How did you feel? I share some of the most common feelings I experienced after a binge eating episode.
Next, think about what actions you took. What did you do when you were feeling this manner? Do you eat more and hide the evidence? Do you make a plan and try to distract yourself from the physical discomfort?
Did all of this type of behavior help you stop?
Albert Einstein famously said, “We cannot solve problems with the same thinking we used when we created them.”
Binging is a behavioral pattern that doesn't stop when you stop eating.
Here are 5 key steps to take after a binge:
Step 1 – Decide You Are Done (Close the Loop)
Step 2 – Suspend the Shame
Step 3 – Choose Curiosity & Compassion
Step 4 – Learn the Lesson
Step 5 – Put It Into Practice
I encourage you to work on adopting any of these five steps. You will notice a difference. If you adopt all FIVE, you will change your life. Download a document with all 5 steps at janepilger.com/after.
Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.
Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.
Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.
Visit my website at janepilger.com.
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