What To Do After A Binge: 3 Steps To Stop The Shame Spiral

So you just binged.

Maybe you were home alone on a Friday night, intending to have “just one” cookie… and then somehow half the pantry disappeared while you were deep in Netflix and numbness.

Or maybe you were “good” all day—salad for lunch, skipped the snack—and by 8pm, you were starving and couldn’t stop picking at everything from crackers to that stale slice of cake.

Or maybe it wasn’t even physical hunger at all. You were just… overwhelmed. Lonely. Flat. And food was the fastest way to feel something (or nothing).

If any of that sounds familiar—welcome. You’re not broken. You’re not out of control.

You’re just caught in a very common, very human pattern that can be unlearned.

Let’s walk through what to do next—not to punish or erase what happened—but to understand it, learn from it, and move forward with more clarity and kindness.

Step 1: Calm the Chaos

Right after a binge, your brain might be full of noise:

• “I need to skip meals tomorrow.”
• “Why do I always ruin everything?”
• “That’s it. Diet starts now.”

Stop. You don’t need to punish yourself to make it better.

Instead, try these calming affirmations:

🧠 “My body is not broken.”

🧠 “Overeating is a human thing—it happens.”

🧠 “I can learn from this. I don’t need to be perfect to make progress.”

🧠 “I am worthy of kindness, even after I binge.”

Step 2: Reflect (Instead of Run)

Let’s be real—after a binge, it’s tempting to shove it into the mental junk drawer and pretend it never happened. But there’s actually gold in the reflection.

Why reflect?

Because that’s how you learn your patterns—not so you can control every bite, but so you can better understand why it happens and respond differently next time.

How to reflect (without spiralling):

Pause into the present

Before diving into the "whys," pause and allow yourself to focus on how you feel and sense HERE and NOW.

What happened before the binge?

Go back to the day, even a few days if needed, what's the trigger? 

Ask yourself:

• What was the original trigger?
• What thoughts did you have?
• What emotions came up? (Guilt, shame, loneliness, boredom?)

What did you do?

What coping strategies or self-regulation did you try to respond to the thoughts and feelings that got triggered? Did you eat other foods before bingeing?

Let's reframe it

Then pull the last 2 reflection into a simple, neutral, judgement-free sentence, like:

“After seeing photos of myself on the weekend, I felt embarrassed about my body, tried to eat ‘clean’ all day, got hungry, then binged on toast and chocolate in the evening.”

No moralising. Just facts. Compassionate honesty.

The reflection

Now reflect back:

• What thoughts and feelings do you have after doing this reflection?
• Any lesson learned?
• What worked what didn't?
• Any wins? (e.g. pausing before eating, trying to eat something nourishing first, journaling at all)
• What would you do differnently next time? 

Write it down. This is data, not a diary of failure.

P.S. If you want a guided way to reflect with less overwhelm, the 7 Days to Food Freedom skillbook includes a simple reflection template—alongside other essential skills to help you break free from binge, emotional, and overeating with more ease and clarity.

Step 3: Return to Regular Eating

Yes. That means eating breakfast tomorrow. And lunch. And snacks.

No, skipping meals won’t “balance out” the binge—it’ll just set up the next one.

The most healing thing you can do after a binge is… eat again. Regularly. Adequately. Kindly.

Try going back to your basic safety structure:

🥣 3 meals + 2–3 snacks a day.

🥗 Include satisfying foods you actually like.

🥛 Hydrate gently—no need to “flush out” anything.

🚫 Skip the compensation talk (no detoxes, no punishments, no food guilt).

Step 3: Return to Regular Eating

Yes. That means eating breakfast tomorrow. And lunch. And dinner. And snacks.

No, skipping meals won’t “balance out” the binge—it’ll just set up the next one.

The most healing thing you can do after a binge is… eat again. Regularly. Adequately. Kindly.

Try going back to your basic safety structure:

🥣 3 meals + 2–3 snacks a day.

🥗 Include satisfying foods you actually like.

🥛 Hydrate gently—no need to “flush out” anything.

🚫 Skip the compensation talk (no detoxes, no punishments, no food guilt).

The Big Takeaway?

A binge doesn’t erase your progress.

And you don’t need a reset—you need a reconnect.

Reconnect to your body, your needs, your patterns, your humanness. That’s where the healing starts.

Want to Go Deeper Rebuilding That Trust?

If this blog felt like the “oh-my-god-finally-someone-gets-it” chat you needed, then you’ll love my 7 Days to Food Freedom skillbook.

Inside, you’ll find a step-by-step post-binge reflection worksheet and a gentle guide to rebuilding regular eating rhythms—think meals, snacks, satisfaction and sanity.

But that’s just the beginning. You’ll also master the 7 essential skills that help you break free from binge, emotional, and overeating. This workbook will help you:

🧠 Get immediate relief from the exhausting diet–binge cycle

🍽️ Know exactly what to do in those tricky hunger & craving moments

🥗 Build a balanced, realistic approach to eating and health—no weird rules required

💚 Shift from body criticism to body care (without toxic positivity)

It’s not magic, but it is practical, doable, and designed with real life in mind.

👉 [Grab your copy of the 7 Days to Food Freedom workbook here.]

Let’s stop letting one binge spiral into shame. There’s a better way forward—and it starts today.