I Just Binged. What Do I Do?

First, take a breath. A binge can feel overwhelming, confusing, or shame-filled, but it doesn’t have to spiral AND it can be a growth opportunity. Here are the steps I walk my clients through so they can break the cycle and move toward FULL recovery.

1. Still Eat Consistently

It’s tempting to “make up for it” by skipping meals or waiting until you’re starving again… but that actually fuels the next binge.

Your body needs predictable nourishment.

Aim for steady meals and snacks that satisfy your hunger, stabilize blood sugar, and include foods that feel both satisfying and satiating.

2. Stop Restricting Foods- Allow All Foods

Restriction (even the subtle kind) increases cravings and sets the stage for bingeing.
If certain foods are labeled “off-limits,” the desire for them intensifies.

Recovery comes from learning to include all foods without guilt, building trust, and practicing moderation and variety rather than control.

3. Stop the Post-Binge Shame

Most people try steps 1 and 2, but this is the one that keeps them stuck.

Shame after a binge often leads straight back into restriction… and then into another binge.
Self-criticism doesn’t prevent the behavior … it reinforces it.

Practice self-compassion:
“What do I need right now?”
“What was going on for me?”
“What triggered the binge?”

This is where healing begins.

4. Get Curious (Not Judgmental)

A binge is information, not a failure.
Look gently at what led up to it- hunger cues, emotions, stress, loneliness, body image triggers, or restriction patterns.

Curiosity moves you forward. Shame keeps you stuck.