Binge Eating Support Series Post 6: Supporting yourself after a binge
After a Binge
First, take a deep breath and try not to beat yourself up. While not every binge needs to be analyzed in detail, taking an opportunity to reflect on what happened beforehand can help identify possible unmet needs. See blog post #4’s BAND strategy for a step-by-step reflection process to understand possible functions of and strategies to address binge eating. As always, remember to approach with curiosity.
Start out by reflecting on the past few days. Have there been any periods of time when it was difficult to eat regular meals and snacks? Have you been going more than 3-4 hours without eating? Is the food that you’re eating satisfying for you, and are you getting enough to eat? If you’re not sure that you’re eating enough, working with an eating disorder specialist – ideally a dietitian – even for a brief time – can help you determine if your nutritional needs are getting met. Many times, binge eating is not driven by emotion so much as restriction—even when it is unintentional—or the threat of possible restriction (i.e., “diet starts tomorrow”).
If you believe your nutritional needs are being met…
Consider and address the problem or situation you might be avoiding.
Binge eating, or other types of eating disorder behaviors, may be used to avoid difficult situations or problems. Some problems aren’t solvable, but others are. You might consider taking a moment to ask yourself whether there is a problem or situation you’re avoiding, and to identify possible solutions to address it.
After binge eating, consider what emotions, thoughts, or situations you’d have to deal with if you hadn’t been able to binge. Is there a way to tackle the problem in small steps? Consider using the following problem-solving exercise to support your reflection.
1) Is there a problem that I’m experiencing?
2) What is the problem?
3) What would you like to be different or to change?
4) What can you do about it? Brainstorm all of the possible solutions or things to try. Note that any answer works here, including “make no changes” or “do nothing”.
5) What are the possible advantages of each option? (pros)
6) What are the possible downsides to each option? (cons)
7) What makes the most sense to try? Choose the best solution and a possible runner up as the backup plan.
8) Carry out the planned action.
9) Reflect and evaluate – how did it go?
10) If the outcome wasn’t what you desired, does it make sense to try the next item on the list? Is there any social support that you might enlist to help you?
Surf the Urge to Restrict after a binge.
Urge surfing is a powerful mindfulness-based skill that can help interrupt the cycle of dietary restriction that often follows a binge episode. After a binge, it’s common for people to experience very intense urges to “compensate” through restriction, skipping meals, or rigid food rules to arise—but these urges—like waves—naturally rise, peak, and fall over time.
Instead of reacting immediately, urge surfing invites you to pause and observe the sensation with curiosity rather than judgment. You might notice where the urge shows up in your body, how strong it feels, and how it changes moment by moment, reminding yourself that an urge is not a command. Also note what you feel compelled to do (or not do) when this urge hits. It can also be helpful to evaluate the pros and cons of acting on urges to restrict in the moment.
During this time, identifying a coping statement may be helpful. Some examples may include:
· “I can ride this wave without making decisions that will keep the cycle going.”
· “An urge isn’t a command—I don’t have to act on this”
· “Skipping meals will make the next binge more likely, not less.”
· “My worth is not determined by what or how much I ate” or
· “I can learn from this moment without punishing myself.”
By staying present and allowing the discomfort to pass without acting on it, you create space for more balanced choices—such as returning to regular nourishment and self-care—rather than reinforcing the binge–restrict cycle. Over time, practicing urge surfing strengthens tolerance for distress and helps rebuild trust in your body’s ability to regulate itself without extremes. It may also be used to surf the urge to use other behaviors, such as purging, after eating.
The information shared in this blog is intended to educate and empower, not to replace medical or mental health services. It should not be used as a form of treatment. If you’re struggling or need individualized care, please reach out to a licensed professional.
