How often have you told yourself: ‘This (Bingeing) will never happen again. Tomorrow I will be better!'
5? 10? 100? 100+?!
Before you spiral into bingeing shame and judgment – let's look at this as an opportunity to learn and GROW. Grab a pen and paper, and let's figure out why you binged, so you are not repeating the same behaviors over and over…
Question #1: Did you eat 3 meals today (or yesterday if this was a morning/mid-day binge)?
- No? This might be why! What could you do differently next time you can't get in 3 meals?
- Yes? Move to the next question.
Question #2: Have you been weighing yourself and/or counting calories?
- Yes? This might be why! What could you do next time you urge to weigh yourself or track calories?
- No? Go to the next question!
Question #3: Were you satisfied/full after all meals and snacks?
- No? This might be why! What could you do differently the next time you feel unsatisfied with a meal or snack?
- Yes? Go to the next question!
Question #4: Did you allow yourself to get overly hungry?
- Yes? This might be why! What can you do the next time you find yourself overly hungry?
- No? Go to the next question!
Question #5: Did a broken food rule set you off? Or did you find yourself saying you'll be ‘better' tomorrow?
- Yes? This might be why! What can you do differently next time you face a food rule?
- No? Go to the next question!
Question #6: Did you find yourself shaming or judging any of your food choices today?
- Yes? This might be why! How can you challenge negative or judgmental thoughts about your food choices the next time they arise?
- No? Go to the next question!
Question #7: Have you ever worked with someone to help you with this?
- No? It sounds like there might be some deeper-rooted work and emotional healing that needs to happen here. It might be time to look into working with a professional to help you with this!
- Yes? It might be time to add someone new! Each professional has different skill sets that could help you in a new way!
