If you struggle with binge eating disorder, I am sure there have been mornings you have woken up feeling immense physical discomfort and swimming in an ocean of shame. You likely start berating yourself for not having enough self-control and wonder what is wrong with you that you keep doing this. You feel terrible, and you hate feeling this way. What do you do with all of these feelings, and how do you recover from a binge?
Give yourself a hefty dose of self-compassion
If you were sitting on my couch in my office, I would validate how you are feeling and let you know that you are ok. There’s nothing wrong with you. It’s not because you don’t have self-control, and it’s ok that you binged. I hope that you would give that same response to a friend or someone that you care about, so can you give that response to yourself? Being mean to yourself actually isn’t very motivational contrary to what you might think. When we are treated negatively, it doesn’t yield long-term positive results. Give yourself a break no matter how many times you have binged. You’re allowed to feel sad and upset, AND it’s also true that you’re doing your best. I’m sure you don’t want to binge, and there is likely a deeper reason for why you’re responding this way.
Refuse the temptation to start restricting
When you are physically uncomfortable and full of self-hatred, you might be tempted to commit to restricting, avoiding foods, and diet. Girl, please don’t do this. You might not realize this but restricting food either physically or mentally is what leads to binge eating. People tell themselves it's because they just don’t have enough self-control, when the truth is it’s because you have a history of dieting or restricting food. Even telling yourself that foods are bad for you and avoiding them is a form of restriction. You might be tempted to skip your next meal because you’re uncomfortable and probably really don’t feel up to eating sometimes. I would encourage you to eat something to get back into regular eating. Restricting with just starting the binge eating cycle all over again.
Provide yourself with self-care
You probably want to do the opposite of giving yourself self-care after a binge, but this is when you need it the most. Hydrate your body. Get some rest. Take a bath. Go on a walk. Listen to music. Whatever it is for you that is a form of self-care, please do it. Your body and you remind have been through a lot in a binge, and they need the time and space to recover. You don’t need to punish yourself for binging but give yourself a break. It doesn’t matter if you think you deserve it or not. You need a little extra care right now.
Avoid isolation and connect
It can be tempting to isolate yourself from others after a binge. You feel like hot garbage physically and emotionally. You aren’t hot garbage, though, and you deserve to be loved. You might want to keep your distance from other people and isolate yourself. This isn’t the time to turn down spending time with friends or connecting with others. This is the time that you need connection the most. Allow yourself to spend time with people you care about and those who care about you. You are more likely to have a successful recovery from a binge when you reach out for support. Feeling shame for binging will make you feel like you can’t tell anyone because they will judge you. I would encourage you to find someone that is safe and that you trust to tell how you’re feeling.
You can overcome binge eating disorder
Overcoming binge eating can be difficult. I want you to know that it’s ok that you’re struggling and that you deserve to feel better. You can also have the hope that you will get better, and you don’t have to stay in this cycle of binging forever. There are definitely possibilities for recovering from binge eating disorder. Therapy can be something that can help you gain the tools and learn how to look deeper at things that you might not have realized contribute to your eating disorder.
Looking for Binge Eating Disorder Treatment and located in Utah?
You don’t have to keep feeling uncomfortable and ashamed of yourself. Binge Eating Disorder Treatment can help you stop breaking the binge cycle. This Utah County Counseling Center has an eating disorder therapist specializing in Binge Eating Disorder Treatment. To begin therapy, follow the steps below:
Meet with a binge eating disorder therapist
Begin eating disorder recovery
Binge Eating Disorder Treatment through online therapy in Utah
I know how important it is to have a therapist specializing in what you are struggling with, especially regarding eating disorder recovery. I want you to be able to connect with someone who really gets it. I also know parts of Utah don’t know how to have a therapist trained in treating eating disorders, and this is why I offer online therapy in Utah. This makes it so you can have access to an eating disorder therapist.
I work with clients all throughout Utah, including Salt Lake City, Logan, Heber, Cedar City, St. George, and more.
Other mental health services at Maple Canyon Therapy
Binge Eating Disorder Treatment isn’t the only counseling service provided at this Northern Utah Counseling Center. Other mental health services provided by Maple Canyon Therapy include eating disorder therapy, EMDR therapy, Birth Trauma, anxiety therapy, and body image therapy.
About the Author
Ashlee Hunt is a licensed clinical social worker and owner of Maple Canyon Therapy in Utah County. She graduated from Southern Utah University with two bachelor’s degrees: psychology and family life and human development. Ashlee received her master’s degree from Utah State University. Ashlee has had an interest in eating disorders since a teen and having her first client at the counseling center at USU. She cares deeply about helping women be able to find peace with food and their bodies. Ashlee believes eating disorder recovery is completely possible with the help of a therapist and dietician. Outside of therapy, Ashlee loves finding plants to add to her collection from Sun River Gardens in Orem when she isn't being a therapist.