What to do the day after a binge
The day after a binge ranks among the worst feelings I’ve encountered to date. Disappointment, failure, frustration, hopelessness, disgust, and even loneliness all wrapped into one.
None of these strategies will take away the anguish, but they can help bring your mindset out of a rigid spot that often accompanies the binge eating mentality.
WHAT YOU CAN DO:
DON'T RESTRICT, or plan to restrict: The first reaction to a binge is usually to figure out a way to undo the damage, or ensure that you “get back in line” as quickly as possible. It helps us feel like we’ve taken back control of ourselves, and being in the drivers seat is a safe place to be. Unfortunately, it’s only a pseudo-sense of control, and will ultimately set you up for another binge. Contrary to popular belief, the body is not put back into balance by “evening the score” of a binge. Bingeing and restricting are actually on the same side of the eating disorder pendulum, and the way to bring back balance is to continue on with normal eating. (And yes, I know how incredibly difficult this is).
JOURNAL OR CREATE: Journaling/creation allows the dam inside your mind to break and provides an outlet for what's really going on beneath the surface. Break out pen and paper to figure out what thoughts are swimming around inside, underneath body image and food obsessions. Creativity taps into a part of ourselves that could use expression right about now.
MOVE YOUR BODY: The mind body connection is real. Physical movement pumps endorphins into our bloodstream to lift our spirits after a binge. Dancing, walking, and/or stretching are recommended, but any kind of movement is helpful. Try to dissociate calorie-burning from the experience—but even if you can’t, I still believe that any movement is helpful.
NEUTRALIZE ANGRY/NEGATIVE SELF TALK: We are so mean to ourselves after a binge. Neutralize the angry self talk by replacing with words of self-compassion, which might prevent a follow-up binge. While some people believe that self-compassion will bring complacence (and would rather use self-punishment, because it feels more deserved), understand that self-compassion has actually been shown to improve the self-esteem that helps us achieve our long-term goals. This can look like: I’m working on healing; My body is good and is trying to protect me from restriction; my binges have nothing to do with my worth.
PHYSICAL AFFECTION: After a binge, I wanted to be alone. I definitely didn’t want to be touched. Unfortunately, this keeps us feeling more lonely and isolated, whereas physical affection moves us into a more self-compassionate space. Cuddle with a pet. Lose yourself in a hug. Allow yourself to love, and be loved.
TAKE THE PRESSURE OFF: Whatever you've got going on today, try to make it a little bit less. Postpone self-imposed deadlines and take the time to relax so the pressure doesn't add to what's already there. Tap into what feels like pressure and eliminate it where you can, and instead seek out projects/tasks/rest that feels restorative and calm.
