What to do after a binge: Gentle ways to care for yourself

​Caring for yourself after a binge can sometimes be a tricky thing to try, particularly if strong emotions or negative thought patterns are coming in following.  Learning to care for yourself following a binge can be a really helpful step in working towards finding a more peaceful relationship with food, your body and yourself.  Because everyone deserves care and support always, but especially when things are feeling hard.

One thing I like to encourage people to reflect on if self care in general feels new, foreign or really challenging, is to reflect on how they would support someone they love in the same situation. 
How would you care for them? 
What would you offer them to support their comfort? 
If it’s accessible, reflect on what you might find supportive after a binge, and experiment with them if or when you feel ready to.

​I have also listed a few options you might like to try out if you are looking for ideas to get started:

Change into some comfy clothes

Changing into clothes with a looser waistband can help with your comfort level if you are noticing that your clothes are feeling too tight.  Thinking about the texture of your clothing can be really helpful here too, with any way to add softness or a nicer sensory experience being something you could try, like comfy clothes in a softer fabric.
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Tidy your space

If you are feeling comfortable enough to potter around your space, take a few minutes to tidy your space.  Try doing small things that have an impact e.g. stack dishes on the bench to wash when you have the energy, put wrappers in the bin, take the bin out.  Doing a quick tidy can help your mind to feel a little more clear.
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Get cosy

Getting cosy can be really supportive if you are feeling uncomfortable.  You might like to set yourself up on the couch or on your bed, or somewhere else with a different and softer sensory experience to where you were.  You could grab extra blankets or cushions for your couch, make your bed or set yourself up for cosiness and care in another way that feels supportive to you.
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Find a gentle distraction

If you are finding that you are needing a gentle distraction, the options are endless around what could be supportive.  Some ideas to get you started: popping outside for some fresh air, doing a hobby you enjoy, rewatching your favourite TV show/movie or looking through anti-diet content.
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Seek support

Having a friend you can call when things are feeling hard can be super supportive.  You might like to let them know how you are feeling, or if you aren’t up for that, even a chat about something random that supports you to feel more connected can be really helpful. 

Seeking professional support can also be helpful to start learning from and managing binge eating as well, with guidance around learning about restrict/binge cycling, supporting regular eating, resisting the urge to restrict after a binge, and understanding emotional eating all helpful topics to explore as you feel ready to. 
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​Finding ways to support yourself after a binge can be really supportive in moving through the experience with more compassion and ease.  You might like to experiment with options listed above, or reflect on what might be helpful for you if these experiences come up for you.

Looking for more blog posts about binge eating support?  Check out the binge eating tab listed under 'Categories'.
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Looking for support?  I am currently accepting new clients, and I would love to work with you.  You are welcome to get in touch or book an appointment here.