Binge eating is a common issue, and it can be very painful. When you go to food to comfort yourself, or simply because you're tired of dieting, you may find yourself eating a large amount of food over a short period of time.
Bingeing can go beyond satisfying hunger, as you may continue to eat even if you feel stuffed. You might feel out of control, and tend to eat quickly and alone.
One of the worst parts of binge eating is the intense feelings of shame, guilt, and even disgust that accompany this behavior. You might yell at yourself for lacking "willpower;" you may say mean things to yourself and your body, or feel the need to punish yourself with grueling exercise. There is also physical discomfort that occurs, such as an overfull stomach, fatigue, and pain.
The following suggestions may help you to feel better, both physical and emotionally.
Immediate Relief After A Binge
Ideas to reduce physical discomfort after binge eating begins by dealing with the physical symptoms of overeating:
Move Gently. You may feel like lying down, which is completely ok. If you feel up to it, you can also move your body gently. Moving can help aid digestion and help you feel less trapped or stuck. Try to keep your movement extremely light. For example, you can walk, but don’t jog. Walking speeds up your digestion and helps even out blood sugar. Light yoga stretches and twists can help as well. Whatever feels good to your body in the moment can help.
Drink Water. Instead of alcohol or coffee, drink water, seltzer, or tea. Water helps move the digestive process along. It also works against bloating and helps prevent constipation. Seltzer relieves indigestion and ginger or peppermint teas can ease discomfort.
The physical discomfort is temporary and will pass. Other than very rare occurrences, you cannot hurt yourself by eating. Practice long, deep, belly breaths, and and remember that you’ll feel good again soon.
Easing the Emotional Damage: Forgive Yourself
When you catch yourself going down the mental spirals toward shame and disgust, please try to stop. Replace your usual "yelling" at yourself with compassion. You are not a bad person, a failure, or unworthy of love. You are doing your best, and even though it may seem impossible to stop bingeing, there is hope.
Reframe the Situation
Challenge your thoughts that tell you that you are "bad." Remind yourself that although binge eating is painful and seems uncontrollable, it's actually not the worst way to cope with the stressors of life.
Notice judgmental thoughts and replace them with kind words:
"I am allowed to be imperfect."
"My weight does not define me- I am more than my body."
"I am having a hard time, and food is a constant companion... and that's ok."
"I am doing my best, and it's enough."
Play Detective
Curiosity and reflection can be helpful after a binge. Ask yourself what you were feeling the moments before you began to eat. Were you upset, overwhelmed, bored, angry, lonely? Oftentimes people binge eat when they feel that their emotions are unacceptable or unmanageable.
Another reason binges occur is the human body's natural reaction to dieting and the restriction of foods. There are many ways to explore your particular reasons for this behavior. You can journal about your feelings and experiences that lead up to the binge. You may also reach out to a trusted loved one or a therapist. Learning about yourself can lead you closer to solving the mystery and creating a friendly relationship with food and your body.
Give Yourself Permission to Enjoy the Rest of the Day
Another way to relieve feelings of guilt and shame is to refocus your energy on things that bring you joy. Call a friend and do something that's fun for you. Reach out to someone for companionship, or write a letter to a loved one. Practice mindfulness techniques to help yourself stay and enjoy the moment, and let negative self-talk dwindle away into nothingness. For example, you can practice deep breathing and pay attention to the sounds and feelings in your body, and remember that your body is a good body, regardless of size or shape.
Forget the Scale
The number on the scale is not who you are or an indicator of your worth. It's just a number, and is largely meaningless. My recommendation is to throw away the scale. You can also decline to be weighed at the doctor's office.
Practicing Self-Care
Self-care looks a bit different for everyone, and is defined by the ways in which you nurture yourself and recharge. To get some ideas about how to better care for yourself think about your quality of sleep, how you relax, how you like to move your body, your relationships, and how well you meet your food cravings and emotional needs.
Nourish Yourself
You may be tempted to skip meals after binge eating, however trying to eat less or diet actually perpetuates the restrict/binge cycle. Ironically, skipping meals may fuel this negative pattern.
There are many ways to help yourself reconnect to the wisdom of your body. By noticing hunger at it's first whisper and responding, you can begin to heal your relationship with food. You can listen carefully to your body's cravings and do your best to make a good match: that is, to satisfy your mouth, stomach, and whole self. Tell yourself that all foods are allowed, and give yourself unconditional permission to eat what is desired when hungry. Begin to notice sign of fullness, or satisfaction.
By paying attention to your innate physical cues of hunger and satiety, you can learn that your body is trustworthy. A diet will never be as wise as your own body; only you know what you truly need.
Hydrate
Our bodies are made mostly of water, and it is important to drink when you are thirsty.
Sleep
Restful sleep can cure many ailments, and is necessary for optimal functioning. I hope that you will prioritize your need for sleep and create an inviting, relaxing ritual and space for yourself to meet your needs.
Movement
Pleasurable activities can be enriching, and it's also ok if you hate exercise. You don’t have to do it! and, if you feel like it, you can explore ways to engage in joyful, empowering movement to connect with yourself and have some fun.
Get Help from Others
Binge eating is often tied to painful emotions and experiences. Talking to a trusted person or therapist can be very beneficial. There is hope to heal from Binge Eating Disorder and help is available.
Get Specialized Support
The ACED team is an inclusive group of specialized therapists and dietitians who can help you to heal so you can get back to living your life.
We’re here to help. Schedule your complimentary 15-20 minute phone consultation to find out if the ACED team could be a good fit for you. If you’re ready, we’ll match you with your dream team.
Legal disclaimer: The ACED team is comprised of mental health professionals licensed to practice in the state of Texas. Reading our blog does not create a therapist-client relationship between us. Our blog is designed for informational purposes only, and is not intended as a substitute for professional care. The contents of this blog should not be used to diagnose or treat illness of any kind, and before you rely on any information presented here you should consult with a trusted healthcare professional. If you are currently experiencing a mental health emergency please call 911 or the National Suicide Prevention Hotline at 1-800-273-8255.