Strategies for Refocusing After a Binge While in Recovery

Refocusing After a Binge While in Recovery

Written By:


Ryann Nicole

When you’ve started binge eating recovery, and you have a binge, it is incredibly defeating. It feels like you’re doing everything you ‘should,’ so why is this still happening? The thing to remember about binge eating is that healing takes time, and your progress is not measured by your number of binges, but rather by how you are caring for yourself outside of the binges. So, if a binge happens, it doesn’t mean you’re doing anything wrong, and it doesn’t mean you’re failing. The most important thing is for you to treat yourself with compassion, rather than punishing yourself for this. Here is how to do just that:

Practice Self-Compassion

Recognize that everyone faces challenges in their journey towards recovery. Instead of succumbing to self-blame or guilt, practice self-compassion. Understand that a single episode does not define your progress, and tomorrow is a new day.

Avoid Punitive Measures

Resist the urge to engage in punitive measures such as excessive exercise or extreme dieting to “compensate” for the binge. These behaviors can perpetuate a harmful cycle and hinder your overall recovery.

Reflect on Triggers

Take a moment to reflect on the factors that may have triggered the binge. Identifying emotional, environmental, or situational cues can provide valuable insights into areas that may need additional attention and support.

Reach Out for Support

Don’t hesitate to reach out to your support system, whether it’s friends, family, or a therapist. Sharing your feelings and experiences can provide comfort and guidance, reminding you that you’re not alone in your journey.

Resume Regular Eating Patterns

Return to your regular eating patterns as soon as possible. Avoid the temptation to engage in restrictive behaviors in response to the binge. Consistent and balanced eating helps stabilize your relationship with food.

Hydrate and Prioritize Nutrition

Hydrate your body and focus on nourishing, nutrient-dense foods. Prioritizing proper nutrition after a binge helps your body recover and promotes a sense of well-being.

Mindful Eating Practices

Practice mindful eating during your next meal. Pay attention to your body’s hunger and fullness cues, savor each bite, and avoid distractions. This mindful approach helps reestablish a connection with your body’s natural signals.

Engage in a Positive Activity

Shift your focus by engaging in a positive activity that brings you joy or relaxation. Whether it’s going for a walk, reading a book, or pursuing a hobby, redirecting your energy can help break the cycle of negative thoughts.

Create a Supportive Environment

Ensure your environment supports your recovery. Remove triggering foods from your surroundings, surround yourself with positive influences, and create a space that encourages healthy habits.

Plan for Future Challenges

Anticipate and plan for potential challenges that may arise in the future. Having strategies in place to cope with stress or emotional triggers can empower you to navigate difficulties more effectively.

Recovery from binge eating is a journey filled with ups and downs. How you respond to setbacks is crucial in determining the trajectory of your progress. By practicing self-compassion, reaching out for support, and implementing positive strategies, you can handle a binge with resilience and refocus on your path toward a healthier relationship with food. Remember, each step forward, no matter how small, contributes to your overall growth and well-being.

The Best Guided Journals To Start A Journaling Practice 

Just so you know, I do review everything I recommend. When you buy through links on this page, we may earn a commission.

“The Five-Minute Journal”

A widely acclaimed guided journal designed for daily gratitude and self-reflection. This journal prompts users to express gratitude, set positive intentions, and reflect on daily achievements, fostering a positive mindset.

“Start Where You Are: A Journal for Self-Exploration” by Meera Lee Patel

This beautifully illustrated guided journal encourages self-exploration through a series of thought-provoking prompts, creative exercises, and inspirational quotes. It’s a visually engaging journey of self-discovery.

“365 Days of Wonder: Mr. Browne’s Precepts” by R.J. Palacio

Inspired by the best-selling novel “Wonder,” this guided journal offers daily precepts, quotes, and prompts to encourage kindness, empathy, and reflection. It’s a heartwarming and insightful companion for personal growth.

“The Mindfulness Journal”

Geared towards promoting mindfulness and reducing stress, this journal includes daily prompts for meditation, gratitude, and reflections on the present moment. It’s an ideal tool for those seeking a more centered and mindful lifestyle.

“Bullet Journal Method” by Ryder Carroll

While not a traditional guided journal, Ryder Carroll’s method has gained immense popularity. The Bullet Journal is a customizable organizational system that combines to-do lists, calendars, and reflections, offering a flexible and personalized approach to journaling. Click here for a bullet journal. 

“The Artist’s Way Morning Pages Journal” by Julia Cameron

Based on Julia Cameron’s transformative book, “The Artist’s Way,” this journal encourages the practice of “morning pages” – three pages of longhand, stream-of-consciousness writing every morning. It’s a tool for unlocking creativity and overcoming creative blocks.

“52 Lists Project” by Moorea Seal

This guided journal provides a year’s worth of weekly list prompts designed to inspire self-reflection, gratitude, and personal growth. Each list is thoughtfully curated to explore different aspects of your life and goals.

“Calm the Chaos Journal”

Targeted at those seeking stress relief and emotional balance, this guided journal combines mindfulness exercises, prompts for self-reflection, and spaces for creative expression. It’s a holistic approach to calming the chaos in daily life.

“Q&A a Day: 5-Year Journal”

Perfect for those who prefer a long-term commitment, this journal offers a daily question for five years, allowing users to track their thoughts and experiences over time. It’s a unique way to witness personal growth and changing perspectives.

My other favorite guided journals

Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

Are You Ready to Heal Your Relationship With Food? 

I understand—it can be overwhelming to figure out where to begin. Let's simplify things and have you start right here:

Why Am I Overeating?

First Steps To Stop Binge Eating 

The Food Freedom Lab Podcast




the food freedom lab podcast

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.