Ending the Binge: Your Sweet Escape Without Guilt

binge recovery tip

Written By:


Ryann Nicole

Do you ever find yourself eyeing that chocolate bar, those cookies, or any sweet treat, only to end up bingeing on them? 😶 It’s a struggle many of us face, but the good news is, it’s not about the sugar, your self-control, or even the presence of sugary snacks in your house. The real issue lies in your judgment, self-loathing, and those never-ending diet plans.

The Problem Isn’t What You Think:

  • It’s Not the Sugar: First things first, it’s crucial to understand that the problem isn’t the sugar itself. Sugar is not your enemy, and enjoying it is perfectly normal.
  • It’s Not a Lack of Control: Contrary to what you might think, it’s not about lacking control. It’s about your relationship with food and the emotions surrounding it.
  • Having Chocolate at Home is Okay: Having chocolate, cookies, or your favorite sweets in the house is not a crime. It’s about changing the way you view and approach them.

The Real Culprits:

  • Judgment: One of the major issues when it comes to bingeing is the judgment you place on yourself for indulging in sweet treats. The guilt and shame often overshadow the joy of savoring something delicious.
  • Self-Loathing: Hating yourself for what you eat is a common response to bingeing. But remember, you are more than your food choices, and your worth is not determined by what you put in your mouth.
  • Diet Planning: The cycle of diet planning can perpetuate bingeing. It’s a relentless loop of restriction followed by overindulgence, creating an unhealthy relationship with food.

Want to Break Free? Here’s Step One:

To stop bingeing when you eat sugar, you must start by putting an end to the harsh self-judgment. Repeat after me: “I will be okay with whatever happens with my food.” Embrace the idea that enjoying a sweet treat is a normal part of life, and it doesn’t define your worth or your journey to a healthier relationship with food.

By releasing judgment and self-criticism, you pave the way for a more balanced, peaceful relationship with food. Remember, it’s a journey, and every step counts. Be kind to yourself, allow yourself to enjoy life’s little pleasures, and break free from the binge cycle. You’ve got this!

10 Things To Add To Your Coping Box 

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An emotional coping box, also known as a self-soothe or comfort box, is a personalized collection of items that can help individuals cope with difficult emotions, stress, or challenging situations. It’s a tangible and accessible resource that provides comfort and distraction during moments of distress. Here are 10 things you can consider adding to your emotional coping box:

Comfort Objects

Include items that bring you comfort, such as a soft blanket, stuffed animal, or cozy socks. These tactile objects can provide a sense of security and grounding.

Positive Affirmations

Write down or print out affirmations and positive quotes that resonate with you. Reading these affirmations can help shift your mindset and promote self-compassion.

Sensory Items

Incorporate items that engage your senses, such as scented candles, essential oils, or stress-relief lotion. Pleasant scents can have a calming effect.

Fidget Toys or Stress Balls

Include small items like stress balls, fidget spinners, or textured toys. These can serve as a physical outlet for nervous energy and help redirect focus.

Journal and Pen

Keep a journal or notebook to write down your thoughts, feelings, and reflections. Journaling can be a therapeutic way to express and process emotions.

Photographs or Mementos

Include pictures of loved ones, happy memories, or items that hold sentimental value. Visual reminders of positive experiences can bring comfort and perspective.

Guided Relaxation or Meditation Resources

Include a small audio player or device with pre-loaded guided relaxation or meditation sessions. These can help you practice mindfulness and manage stress.

Playlist of Uplifting Music

Create a playlist of music that brings you joy or relaxation. Music has the power to influence mood, and having a go-to playlist can be a quick mood booster.

List of Coping Strategies

Write down a list of healthy coping strategies that work for you. This could include deep breathing exercises, progressive muscle relaxation, or simple activities that bring you a sense of peace.

Remember, the contents of your emotional coping box should be tailored to your preferences and needs. Regularly review and update the items to ensure they remain effective for you over time. The goal is to have a readily available toolkit that supports your emotional well-being during challenging moments.

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.

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