Waking up the morning after a binge has a certain “walk of shame” feel to it, doesn’t it?

Especially if you’ve gotten to a point where you’ve done the work, taken the steps to break out of the cycle, and you thought you were out of the woods with the whole binge and emotional eating thing.

But it happened. Again.

There you are, feeling the gut-punch of guilt over the damage you did the night before. You feel confused, drained, and emotionally exhausted in your heart. Not to mention feeling swollen, bloated, and sluggish in your body.

So what went wrong? Why does it feel you’re back to where you started?

I’m no stranger to those emotions. I lived that cycle of guilt and defeat for nearly 15 years. I’ve had those moments where I thought I was in the clear only to be staring a binge-situation in the face. Again.

But now that I’m on the other side and am experiencing Food Freedom Forever, I learned that even in moments where I felt I went astray, I didn’t need to torture myself for it.

And you know what? Neither do you.

So many times, people try to bounce back from a slip-up by punishing themselves. And my love, that never ends well. In fact, it backfires in a big way, keeping that binge-regret-repeat cycle going strong.

I know that’s not what you want, and I know that you want to free yourself from this cycle for good.

So how do you get back to a place of peace in the aftermath of an unintended binge?

I’ve created a six-step roadmap that will help you not only recover from an unexpected overeating incident, but also return to alignment with your body and your food. I talk about each of the steps right here in this video:

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I go into even more detail to the 6 step process below!

This 6-step process will help you be gentle and loving with yourself, recognize the triggers that caused the binge in the first place, and help return you to the place where you never feel that urge again.

What To Do After A Binge In Six Steps:

• Step One: Treat this binge as an isolated incident. So it happened. You fell off the wagon. Does this mean you’re a failure, and you’re back to square one? No.

Think of it this way: this binge was a one-time thing. An isolated incident, and nothing more. You’ve come so far since you began on this journey, and a single binge doesn’t negate all of your efforts. Not by a long shot.

Focus on how far you’ve come instead of how far you have to go. Be present with yourself in THIS moment (not regretting the past or dreading the future), and allow yourself this loving perspective.  

• Step Two: Recognize That A One-Time Incident Doesn’t Define You. Here’s the thing about binge-like behavior: it comes largely from a certain area of your brain that is wired for survival. But it’s a part of your brain that is separate from the real you.

Let me explain what I mean by that…

• • The urge to binge comes from the primal, survival-oriented part of your brain. It’s a pattern that has developed over time to ensure that you stay alive, and it has nothing to do with the person who you really are.

• • When you recognize the difference between these parts of yourself, it’s a lot easier to see a binge as an isolated, objective incident. It gives you the space to detach, observe, and learn without judgment

• • So remember that a binge is only what you make it mean. It doesn’t have to define you. The real you is a loving, beautiful, amazing person who deserves to feel peace with her food and blissful in her body. Give yourself that kind of love in this moment.

• Step Three: Focus On Nourishment In The Present Moment. Tell me if either of these scenarios sounds familiar…

You binge the first half of the day. You start to remorseful, but then “logic” steps in. It tells you that you’ve already ruined the diet anyway, so why not blow it off and start over tomorrow? And just like that, rest of your day becomes a food free-for-all.

Or perhaps this: You binge at night, wake up from a food coma the next morning, and decide you need to “make up for it.” That translates into fasting. “Detoxing.” Or spending hours in the gym attempting to “burn it all off.”

What do these two seemingly opposite strategies have in common? They both make your post-binge meals dependent on what happened in the PAST. When what your body craves at this moment is nourishment in the present.

Here’s why nourishment is so significant in moments like these:

• • The more that you lift your body up after it falls, the more your brain is going to trust you to take care of its needs. And the less your body relies on automatic survival patterns that drive you to eat more.

• • The more you support your body with nourishment, the less you’ll fixate on food. Your natural self-control mechanisms will return. And your brain will be a lot less likely to resort to survival-based behaviors (like binging or compulsively thinking about food).

• Step 4: The Gift Of Compassion And Forgiveness. It’s a familiar story: you do something that you’re not proud of, then you lose yourself in a whirlwind of criticism, shame, and punishment.

Now tell me, has that ever helped you make permanent changes?

Sure, you can change from a place of hate and criticism but from what we’ve seen that type of change doesn’t last.

What if you could change from a place of acceptance and compassion? Is it possible that you could get more lasting and loving results that way?

Acceptance doesn’t mean that you don’t want to change. It just means that you recognize that you’re human. That you’re going to have your good days and bad days. And that you love yourself anyway.

The next step after compassion is forgiveness for yourself. And I have an exercise that’ll help you separate your true self from the patterns that cause binge eating. And forgive them both with love.

Here’s how it works.

• • Grab a pen and paper and write a letter to the part of you that binged. As you write, be straight-up honest about how you feel. Have it out with yourself if you have to. Get it all out of your body and onto the paper.

• • Now, move into a place of forgiveness and curiosity. Keep writing, and ask that part of yourself these questions: How can I help you? How can I support you?

• • Then be silent, be still, and listen to what your body has to tell you.

• • How would the part of you that binged respond? Write the answer that you received. Write down what that part of you needs to feel safe, loved, and free. And not binge again.

• • This practice does two things. First, it helps you separate from your urges, and helps you douse emotional fire that fuels binge eating. Second, it helps you step into a place of love, partnership, and compassion with your body.

• Step Five: Loving Yourself Through Self-Care. Now, let’s use all these steps to give yourself the nourishment, forgiveness, and compassion you need at this moment.

Ask yourself this simple question: what do I need to do right now to feel grounded, centered, and peaceful? Let yourself hear the answer, and follow the prompts you receive.

• Step Six: Process, Learn and Integrate. When you’re feeling like you’re out of the post-binge emotional loop, it’s time to refocus. When you’re ready, look at what happened with an objective, non-emotional stance. Then consider what you learned from the incident.

For example, what triggered the binge? Were there warning signs? And if so, how can you use that knowledge to help prevent future incidents?

Once you’re out of the emotional spiral, you can use the incident to know yourself better, avoid future lapses, and get one step closer to being free of binging for good.

So there you have it! The 6 steps for what to do after a binge so you return back to your power!

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

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You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

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