During my journey with binge eating, I googled "what to do after a binge?" so many times. I felt like a failure and felt so much shame and judgment. 

If you are listening to this podcast and this resonates with you, I assure you that you are not alone. Nothing is wrong with you, and the sooner you can put these steps into action, the more you will be able to learn from the experience.

The moments immediately following a binge are critical. What you do next will create pathways in your brain for the future.

Save this episode for the future so you can refer to it again if needed.

You may think that you don't want to binge and you don't want to focus on this part, but I'm here to tell you that it's so important. As you create new patterns after a binge, you will set yourself to develop new habits during and before. 

Think about the last time you binged. How did you feel? I share some of the most common feelings I experienced after a binge-eating episode. 

Next, think about what actions you took. What did you do when you were feeling this manner? Do you eat more and hide the evidence? Do you make a plan and try to distract yourself from the physical discomfort?  

Did all of this type of behavior help you stop? 

 Albert Einstein famously said: "We cannot solve problems with the same thinking we used when we created them." 

Bingeing is a behavior pattern that doesn't stop when you stop eating. 

Here are 5-key steps to implement after a binge: 

Step 1 - Decide you are done (close the loop)

Step 2 - Suspend the shame

Step 3 - Choose Curiosity & Compassion

Step 4 - Learn the Lesson

Step 5 - Put it into practice

I encourage you to work on adopting any of these five steps. You will notice a difference. If you adopt all FIVE, you will change your life. 

If you want a download of the 5-steps - janepilger.com/after

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.