3 Good Things That Can Come from a Binge

Binge eating feels all encompassing. You feel helpless to stop what and how much you are going to eat, and chances are you are doing it in the moments where you are alone. Here are three signs you may have missed during a binge and how to feel better prepared the next time this urge comes up for you:

1. That moment when you decide to give into a binge, even when you know it won’t make you feel good in the long run, is actually a good sign. Even if you continue with the binge, you’ve made a mental note that there is an ‘after’ to the binge. We are absolutely not applauding the guilt and shame that comes post-binge but knowing that you are going to get through the binge is the beginning to being able to think beyond it—showing you’re not so afraid of what life might send your way next!
   • What do to next: tell yourself, out loud even, that “I am going to get through this.” Speaking to yourself in this way creates a kind of pep talk that can allow some positivity (and even empowerment) come into the situation, balancing out the negative spiral of the binge.

2. When the panic sets in, it can be a big part of the binge process to begin listing or imagining all the foods you are going to eat. That might be envisioning specific trips to your corner store, bakery, or even favourite restaurant for takeout. Often even this part of the process can help calm us. You might even have a ritual where you lay out all the food for easy access. Realizing these points in the ritual allows you to take a step back and see what you’re planning to eat—use that moment to decide what food in front of you that you want to start with.
   • Why not: look over the food you’ve decided to have and rate them, from those you want to eat most to those you’re less excited about (often we have binge go-to foods that are there for comfort not for our palate). Then, start with the one or two foods in front of you that you are craving the most. You might find this increases your enjoyment of the experience, slowing you down by focussing on the taste.

3. Often binge eating happens fast: you’ve picked up your food and now you want to eat it as quickly as possible. Doing so allows you to focus on the food and not what you’re feeling. But you might find after the 17^th doughnut hole that they just aren’t as satisfying as you first thought—this naturally creates a pause in your binge. You may still reach for the next food on your list, but that little moment of recognition is BIG! It means that you’ve created some awareness around the experience you are going through.
   • Next time, try this: if you get to this moment of dissatisfaction with a single binge food, try doing something that further shakes up the situation: change rooms, go wash your hands, or even turn on some feel-good music. What you’re doing is allowing the moment to lengthen, shaking off some of the binge fog.

Most of these wins come from finding a moment during a binge where there is a natural pause, a way to let different thoughts in. If you continue to eat, that is ok! Food is easy to access and doesn’t let us down (it’s always there when we need it) and you’re working on finding new ways to sooth yourself. Instead of beating yourself up after a binge, you can celebrate these little moments as wins!

💛 Your peace awaits.