What to Do AFTER Binge Eating - 5 Ways to Get Back on Track

[@zz-ic6vy]

I woke up this morning early after binge last night and felt disgusting. I had to work so i have no time for walk or anything similar. After listening to this i put on face mask which seems simple thing but it isn't. It feels that something i don't deserve at the moment but i did it. Somehow it helps to feel that i am worthy no matter what.

[@TheBingeEatingTherapist]

You are worthy...no matter what ❤‍🩹

[@bl3524]

For me, something that really helped was to stop thinking that having a binge (food or internet) would waste my whole day as a "unhealthy/bad/depressed day". It might happen at some point during the day, but it doesn't mean I can't still do something good for myself after (like going for a walk, read a book, see a friend). This has progressively made me more capable to manage the binges, cause I can actually stop half way and not let it go on for hours. As small as they are, you can still integrate positive things in your life.

[@TheBingeEatingTherapist]

That is an excellent way to start moving away from the all-or-nothing mentality ❤️

[@evadebruijn]

One of the hardest things I find is waking up with a puffy face and feeling bloated and like all my fat cells got blown up like balloons (I can feel my underchin folds differently when I look down) and then eating a normal breakfast. It feels so unnatural to eat when hours earlier I took the amount of calories I could run my engine on for a few days straight.

[@TheBingeEatingTherapist]

I know. It seems counterintuitive. It’s very helpful for ghrelin regulation though. Even if you feel like you have enough energy, by not eating you set up your biology and psychologically for a feast/famine cycle ❤️‍🩹

[@evadebruijn]

@@TheBingeEatingTherapist Thank you, yes, I know it on a cognitive level but it somehow induces more fear than the fear of throwing my ghrelin out of whack even though I know how important it is to keep that stable. I think I derive an unhealthy amount of feeling better about myself when I am sober/empty. Somehow having food and morality enmeshed is a supertenacious beast and feeding of a toxic sense of shame about the self, in any way shape or form, though having been really skinny for one sunmer long: it DID help. I felt way more free to enjoy myself with everything from skinny dipping in the sea to solo cinema visits on hot nights. Now I feel my body is getting in the way again, like when doing practical stuff like tying shoes. I just miss a certain feeling, like a childlike playfulness I felt when I was skinny. Because my body was less heavy, movement was easier, quicker, I felt more like myself. More outgoing, expressive. The fatter I become the more I retreat hermit crab style which is lonely and depression inducing. Of course it is not healthy to have your self esteem on stuff like weight but it feels so good when at the lowest of lows to be able to say to yourself 'at least I am not fat'. I don't know, the shaming is real, inside is the worst because outside shaming can only resonate with what's already inside, imo. To anyone struggling: my heart goes out to you. By the way what do you make of overeaters anonymous? I went 4 times now but found it binge inducing so far, totally stuffing myself immediately after I leave from a meeting. Thanks for a place to share & vent! 🙏✌️

[@AnaK-kx4lr]

How did the Overeaters Anonymous participation go? So sorry you binged after every meeting.

[@pixel9548]

@@evadebruijn I can very much relate to what you said about that special feeling. Feeling light and agile, even though I'm old. Being able to fold my body up into a tight little ball. Feeling like a small car with a large engine. Like you said, child-like. I lost 60 pounds a couple of years ago and recently 10 or 15 have crept back on. I feel like I'm in my own way. My attention keeps going back to the feel of the padding that wasn't there before. I long to feel that freedom of movement again!

[@mrs.t2329]

Yes I woke up this morning after a binge last night. I thought "Well, I shouldn't have a lot or any breakfast till later because I've already eaten enough from last night. But I went ahead and had what I felt like having (a salad with lots of protein actually) and now will have a chai tea with cream which I "shouldn't" have but I want anyway. I'll work out my meals as I go along with how I feel then. I like/don't like the idea of eating when I'm not exactly hungry either. And I had NO shame this time either so that's progress.

[@skillzzz]

I feel disgusted with myself and ashamed. I hate this out of control. I know better but I keep doing this.

[@dullpencil3257]

My period just had to mess me up 😮‍💨 I binged yesterday and the day before. I physically feel bad and am sad that I’ve ruined progress in my health journey. It’s also frustrating because I have 2 Christmas meals in a row Friday/Saturday. I want to enjoy them but I feel like I need to undo my backtracking. It’s also really annoying that if I eat a bunch, my appetite adjust to that level super fast and I feel hungry the next day. I’m bloated hungry and disappointed. Oh well, I guess I’m grateful for the rain today. It’s my favourite weather.

[@deirdreoh7846]

I appreciate this video, and your advice. It’s a hard topic to discuss with my friends and family as it’s too embarrassing for me, and the fear that people won’t understand. I binge when my depression gets too out of hand, but I will try your “tips”, they’re most helpful.

[@karinekmk9293]

I was about to do a big mistake...typed 'what to do after a binge' on YT instead and found your video. I won't say I feel yayyy now, but at least I don't wanna hurt myself anymore. Just walking in the appartment with headphones, planning to walk (my belly is so tight I feel I'll explode) listening to nice uplifting podcasts. And keep my journal handy. Thank you Sarah for your wise tips, really really

[@echoiswatching]

🤹‍♀️That's how i also found her lol. i can relate how u felt. i hope u doing well rn ☺️

[@karinekmk9293]

@@echoiswatching it's going a bit better for me. Sincerely happy you clicked on YT instead of doing smg bad. Hope you'll feel better very very soon !

[@massiecure8422]

I've been in the recover process for the past 2 years, and in most days i got the hang of it. some other times, like this week, i feel lost and forgot how i used to do it.

[@didikennedy9079]

THANK YOU and God bless you for getting straight to the point, for taking this to a higher level than just ‘vlogging’ in a super revealing, skimpy gym outfit the day after “overeating” 🙄 this video was actually helpful and made a lot of sense. I really appreciate it.

[@TheBingeEatingTherapist]

Emma Vickery You are so welcome! I’m glad it resonated with you ❤️❤️

[@sheeliekittie9298]

I needed to see this just this very moment. Feel a lot of shame and worry about the binge I had last night. Thank you so much for your content. You help me so much,, not to give up ever-!

[@thinker646]

New subscriber here in the USA. "Consuming" your videos as much as possible and totally delighted to find your channel, because i think i need the wisdom in it, and i think you have already helped me. Having lived off grid in montana for a while, i totally affirm gratitude for electricity that comes out of the wall!

[@werewolfcowgirl]

Acceptance is cognitive, not feelings... Thank you for explaining it like this. I can't feel ok, but I can understand it happened.

[@khan_yakshi8098]

ohhh i feel so relax after watching her🙂

[@minniecc8904]

Thank you so much for this video. It really helped me after a period of binge eating x

[@TheBingeEatingTherapist]

Kerry Betton I’m so pleased to hear that 🙏🏻❤️😃

[@kathrynaston6841]

you are on my morning list. Thank you💜

[@massiecure8422]

thank you so much for your videos and lectures, i love taking a walk after a meal and also drinking green tea for the bloating. and yes ofc you're right that I'm watching this after i finished binging. i also think it has something to do with my relapse with iced coffee. I've been taking them daily again, along with milk tea which are both spiked with sugar and milk. i hope i can shake this off again.

[@lorriredmon7531]

Thank you for this video. It's loaded with lots of info and tips. The one that struck me most is the setting an intention. It feels to me that what you're saying about setting an intention is it's to help put ourselves back in the moment and halt the black/white, all/nothing thinking and break things down into smaller workable portions of life. For example after a binge or even a slip for me my thinking is "I can NEVER do that again and what a lazy, fat, disgusting human I am" so instead I might try saying to myself "in this moment I am choosing to love myself and not continue or participate in a binge, self loathing, beating myself up self talk and stay present and remember the good I'm doing for/to/speaking of myself, from that moment on.......I love this idea. Sorry if I'm long winded. That helps me sort my thinking out.

[@TheBingeEatingTherapist]

I love hearing people’s thoughts processes so no need to hold back! Glad it was helpful x

[@ivanathompson1414]

Thanks just binged

[@massiecure8422]

yesss when you said life could still be good while struggling with binging 😢 its still worth living, I'm still worthy to live

[@ne5464]

I would love to hear a guided meditation from you. I sometimes just use your videos to hear your voice to calm me down as it has an ASMR effect on me. Would be really helpful.

[@TheBingeEatingTherapist]

N E Ahhh, thanks for the suggestion. It is something I would love to do, just not sure how to get the sound right. I thought about doing an after binge meditation and a guided meditation for when in the middle of a an urge to binge

[@TheBingeEatingTherapist]

I finally did one!!

[@ne5464]

Thank you! I recently listened during a bad patch with BED and found it so so helpful. Exactly the right words 🙏🏻

[@healthhollow7218]

Thank you for talking about this and having compassion for those of us that are going through this. I fast daily. It was the switch from going from keto to going to intermittent fasting so I could eat what I wanted during my eating window. I’m just Being honest here but I was pretty strict with keto for almost 3 years but I was so tired of not having the foods I wanted….at any time! I was upset at myself for even having one day a week to have a few carbs and that was horrible. I wanted much more but couldn’t have it. So intermittent fasting it allows me to have what I want as long as I don’t go past my window and eat 100% junk. Although my husband and son don’t fast with me so at times it can be quite difficult. Especially on the weekends I want to binge and eat with my husband in front of the tv. I find when I do this I’m happy at first but when I binge and go longer than my window, it puts me behind for the week and I’m more miserable than I would be if I just kept my window OMAD.

[@dixiemerchant1052]

This is excellent!!!!!!!!!!!

[@elliew3274]

Thank you so much Sarah. Couldn't agree more with go for a walk! (Or some sort of exercise you enjoy). I'd say that's equally as important as acceptance :) and in fact, probably allows you to truly accept the binge! Can't wait to watch the rest of your videos x

[@TheBingeEatingTherapist]

Ellie Williams Hey Ellie! Thanks for taking the time to watch this and the kind comment!

[@mrs.t2329]

As long as I don't see it as a punishment or counteraction for the binge

[@rebeccajames858]

THANK YOu THANK YOU THANK YOU THANK YOU For this, you have given me hope and helped me to actually feel positive 💖💖I am going to start writing down three thingS I am grateful for every night and you will be my very first.i am so grateful for this video for finding you on tube and FOR feeling hopeful xxxx

[@TheBingeEatingTherapist]

Rebecca James I am so happy to hear this Rebecca! ❤️❤️❤️

[@lvgrl78]

Don’t forget prayer 🙏 It’s hard sometimes but when we screw up so bad & beat ourselves up (what I’m doing right now) prayer can be so good bc with God ALL things are possible. I know I need the Lord to help me in this

[@nagi_779]

I got this recommended right after binching

[@TheBingeEatingTherapist]

Bizinez _ 😲😲😲

[@dnayf6323]

Oprah???? N E V E R!

[@FrootKat]

That’s really cool advice. I now realise that this is the cycle I’ve been in since teenage years. I feel like I’m SO much better at managing this now, I would dare say I’m now in charge of this pattern… I had a bit of a binge this evening, that’s why I looked for this video. But during the food fest I mostly felt like I was observing myself. I felt some regret, but no disgust with myself. I was just aware that - this is PMS, I’m due on tomorrow, this tends to happen around this time of the month and that’s fine. and I will bounce back within a few days. And it’s like a deep awareness that this is how it will be, whereas in the past I would catastrophise and plan detoxes, diets and exercise plans in a blind panic. It’s so crazy to think that I can now stay truly calm, and that this is all that I needed this whole time!

[@qualyy]

Thank you❤

[@juliemoore6957]

I'm saving this video! Thank you!

[@anita8833]

I am off for a walk now, making my furry friend super happy.

[@cathywyman8103]

Your videos are so helpful, thank you for sharing.

[@tzo.loves.bookss]

Thank you this was quite helpful!

[@sherripatersonrealtor6183]

Great tips!

[@ShannonMarie_aguafiestasvlogs]

Great video. Lovely concept for a channel. I appreciate it!

[@sheeliekittie9298]

Hi Sarah, I'm frustrated because I KNOW that I don't want to binge, and yet it sitll happens. Is this due to just a habit, because it's so tightly wired into my brain? May I ask, when you experience the cravings to binge, what did you tell yourself especially in recovery at the early stages? Thank you so much Sarah.

[@xievisthedragon]

I told myself today, anytime I walk into the kitchen to eat something and I am not hungry to instead walk for 10 mins on the treadmill. I will see how that goes.

[@juliewright2077]

Thankyou x

[@ritiksinghchauhan4021]

After a binge ...i ran 15 km at 13 km/hr pace.,and walk 20000 steps afterward.....in other words i punished myself..

[@ivanathompson1414]

❤

[@trip8263]

Oprah! She's negative!

[@hdjdkurruru5033]

‏‪12:26‬‏

[@rdiaol3448]

I am , unfortunately, eating chocolate watching this being so so anxious

[@TheBingeEatingTherapist]

The fact is that you are watching something that has the potential (hopefully) to help. You could frame this as a small step forward compared to what you might normally watch to ‘switch off’ when you binge. You are probably feeling stuck, but the willingness to seek out content that may help is a small step forwards ❤️❤️❤️