10 Tips On Preventing Binges

To preface...I am no expert. My advice comes from my experience and what I have found helpful and not. I still struggle but through trial and error I have found ways to help prevent binge eating. I thought I would give my top 10 best pieces of advice that I currently use myself. These measures work for me and I can't promise they will work for you...but it's always worth trying. (some of these are a continuation from my Instagram post).

1. Eating throughout the day. So, first off this is HUGE. I used to restrict every Friday for the whole day just so I could binge. I would purposely starve myself just so I could eat 3-4x more. When I did that? The binges were massive and the emotions were catastrophic.I also have found that when I don't eat a good breakfast or I skip lunch, I come home from school and it's a downward spiral form there. So, I try SO HARD now to eat consistently throughout the day..I never let myself get super hungry because for me, I know that triggers a binge for the evening.

2. DISTRACTIONS. Do any and everything you can and avoid the kitchen!!!! For example, Friday nights I always try and find something to do or someone to see. Even if it's driving to go see my grandpa or playing a board game with my brother. I have also found talking to someone to be so beneficial or writing down my feelings in a journal. I keep a FULL journal of entries of every time I feel the need to binge. I call it my "Binge Book." (look at number 5 for more about my Binge Book)

3. Ask yourself these 2 questions..."How will this binge solve what I'm really struggling with?" and "How will I feel after binging?" The binges are not going to improve your test grade, calm your nerves or make you happy. For the first 5 minutes of a binge I DO feel happy...but then the realization sets in that doing this to myself won't solve a single thing.

4. Enjoy treats throughout the week. I HATE CHEAT MEALS. I hate the whole idea of them because I don't think (unless its for competitive purposes) you should be denying yourself of everything that is processed or has sugar in it. I eat ice cream 2-4 times a week because to me? That is SO much better than binging on 2 pints of Ben and Jerrys in one night.

5. Buy a journal. I really, really recommend doing this. I thought it was the dumbest thing to do at first...so you might be thinking "there's no way I'm going to write down how I feel about binging." But let me tell you something. Last week I was really triggered to binge. I was stressed with school, unhappy with how I looked etc. All I wanted to do was eat a giant pizza and cry myself to sleep. But I stopped, I took my journal out and wrote down EVERYTHING I was thinking/feeling at that moment. When I was finished I re-read my entry like 5 times because I realized that what I was feeling, what I was struggling with would only be worsened if I chose to binge.

6. Know your triggers. If seeing donuts triggers you into a full out binge..identify it, feel it and ask yourself WHY. For me, a bad body image day triggers me. So I try my BEST to identity those feelings, ask myself why I feel so bad about my body that day and find positive and healthy ways to fix it.

7. ASK FOR HELP.

8.Look for ways to FEEL GOOD!!! Treat yourself to a mani and pedi, go for a hike, do some retail therapy!! Find activities and people to brighten your mood and bring up your spirits. Don't rely on food to bring you that happiness.

9. Know that it is OKAY to indulge sometimes!! There are many times where I have eaten more than I normally do..but that is NOT a binge. The indulging becomes a binge when you start associating negative feelings with the meal or you start filling your head with thoughts like "Well since I just ate the whole dish of pasta I might as well continue eating bad." Those are the thoughts that set you into a downward spiral that cascade into binging tendencies.

10. FORGIVE YOURSELF. PLEASE. I have struggled with this for almost 2 years and every time I "slip" up I get right back on my feet because there is NO WAY I am letting this control my life. No one is perfect. Recovery is not linear. Your TRUE strength in recovery is tested when you DO slip up because your actions after reflect how strong YOU really are.

I hope some of these are helpful. If you need any extra support or have any questions, DM me on Instagram or comment below. Hang in there...and remember this is NEVER a battle you will fight alone.

xoxo, Sarah