What To Do After Binge Eating
Binge eating disorder (BED) is something that affects many people, impacting their mental, emotional, and physical health. As a Denver trauma and eating disorder therapist, I understand the shame and guilt that typically follow binge eating episodes. One thing that I wish more people understood is that you're not alone and that there are effective ways to manage your emotions and reduce distress. In this post, we'll explore what to do after binge eating, techniques to help manage emotions, self-care practices, signs that indicate it may be time to seek help, and the different types of professional assistance available.
As a dedicated trauma therapist in Denver, CO, I aim to provide a compassionate and supportive space for individuals seeking personalized care. I offer a wide range of services, specializing in eating disorder treatment. I am also working towards my Certified Eating Disorder Specialist (CEDS) certification, a two+ year process. If you're ready to start your healing journey, schedule a consultation with me today!
what is Binge Eating Disorder?
First, Binge Eating Disorder involves consuming large amounts of food in a short period, often leading to feelings of shame, guilt, and distress. Unlike other eating disorders, BED doesn't involve purging behaviors. And as you might already know if you’re reading this, the impact on mental, emotional, and physical health can be profound. Those struggling with BED often experience low self-esteem, anxiety, and depression.
Techniques for Managing Emotions and Reducing Distress
When you find yourself in the aftermath of a binge eating episode, managing your emotions is crucial. While a shame spiral will not help, here are some techniques that can be supportive:
Deep Breathing: Practice deep breathing exercises to calm your nervous system. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. Repeat this process several times to help reduce anxiety.
Mindfulness: If possible, engage in mindfulness practices to stay grounded in the present moment. This can be as simple as focusing on your breath or paying attention to the sensations in your body.
Grounding Exercises: Grounding techniques can help distract you from distressing thoughts and feelings. One, for example, is the 5-4-3-2-1 technique: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
While I know that stopping the shame spiral is easier said than done, it is possible. Let’s talk about some self-care things you can try next too.
Self-Care Practices to Prioritize After a Binge Eating Episode
After a binge eating episode, self-care is important (to help you recover and prevent further emotional distress.!) Here are some practices to consider:
Hydration: Drink plenty of water to help your body recover from the physical effects of binge eating.
Rest: Ensure you get enough rest. Sleep is crucial for emotional regulation and overall well-being.
Self-Compassion: Be kind to yourself. Remind yourself that recovery is a journey, and it's okay to have setbacks.
Signs It May Be Time to Seek Help
Recognizing when to seek professional help is a critical step in managing binge eating disorder. If you experience frequent episodes of binge eating and feel unable to control them, it may be time to reach out. These episodes often lead to persistent feelings of shame, guilt, or distress, which can significantly impact your emotional well-being.
Additionally, binge eating can cause noticeable physical health concerns. When these issues begin to interfere with your daily life, relationships, or work, seeking professional help can provide the support and guidance needed to regain control and improve your overall quality of life.
Overview of Professional Help Available
There are various types of professional help available for Binge Eating Disorder, beyond traditional talk therapy. Here are some options to consider:
Cognitive Behavioral Therapy (CBT): CBT can help you understand and change the thought patterns that contribute to binge eating.
Nutritional Counseling: Working with a Registered Dietitian can help you develop a balanced eating plan and address any nutritional deficiencies. Please reach out to be connected with a Registered Dietitian in your area.
Support Groups: Joining a support group can provide a sense of community and shared understanding, which can be incredibly beneficial for recovery. I run a weekly support group through the Eating Disorder Foundation - Find out more information here!
Every individual is different, which is why working with a therapist who specializes in eating disorders is so important. If you’re looking for a Denver therapist who specializes in eating disorders, you can learn more about working with me here.
What to do After Binge Eating
Understanding what to do after binge eating is a crucial step toward managing Binge Eating Disorder. By using techniques to manage emotions, practicing self-care, recognizing when to seek help, and exploring different types of professional assistance, you can take significant strides in your recovery journey.
Remember, you're not alone, and help is available. If you or someone you know is struggling with Binge Eating Disorder, and in the Denver area, don't hesitate to reach out for support. You can schedule a consultation with me, here.