July 15, 2024 • 10 mins
Ever wonder why post-binge shame can feel so overwhelming and how you can heal from it? Discover powerful self-care strategies and the critical role of self-compassion in our latest Bites and Body Love episode. We'll guide you through practical steps to comfort your body, manage emotional distress, and seek support after a binge. Embrace a kinder recovery process that helps prevent additional emotional turmoil and fosters long-term healing.
Understand the true nature of binging as we uncover its roots in the restrict-binge cycle, driven by deprivation and shame. Explore how shifting your mindset about restriction can break this cycle and lead to more sustainable habits. We'll discuss the interconnectedness of body image, emotional health, and mental well-being, and provide insights into reshaping your belief systems about food and body image. Join us as we empower you to build a healthier relationship with food and yourself.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to Bites and Body Love.
This is going to be a specialepisode, so you are going to be
getting a sneak peek into thelarge program that helps people
through the relationship withfood and body image, all the way
to the finish line no morebinging, no more dieting, no
more restriction, no moredistrust with food.
I mean, it has it all.
(00:21):
So you can learn more aboutthat on jamiethedieticiancom,
but I just wanted to introducethis to you to let you know that
this is part of that program,and the purpose of giving you an
inside peek into the program isso that you can take this tool
that you learned today, thisknowledge that you learned today
(00:42):
, and apply it to your journey.
Learned today, this knowledgethat you learned today, and
apply it to your journey.
And, in addition, if it ishelpful for you, if you have
found that this could reallybenefit for you, it gives you a
little bit of an idea of whatthe program may look like and or
what it does look like, and howit can help you.
So, without further ado, let'sdive in.
You're going to be hearing oneof the recordings from the
(01:04):
program.
Enjoy and reach out with anyquestions you may have.
Okay, let's talk about what todo after a binge, plus some
helpful considerations as wellafter a binge and just with
binging in general.
Okay, so, first and foremost,let's talk about how to take
(01:25):
care of yourself after a bench.
I know it feels terrible, feelsterrible.
So much comes up.
You physically feeluncomfortable, you mentally feel
distraught, you emotionally itfeels like you're a wreck and
you're analyzing, shameful,scared.
(01:46):
It's just not a fun place to be.
It was a very hard experienceand now you're experiencing
discomfort after.
What I want to say here is thatyou just experienced something
hard.
A binge is hard, like I said,emotionally, physically,
mentally.
You just experienced somethinghard and binge is hard, like I
said, emotionally, physically,mentally.
You just experience somethinghard and so you deserve to feel
(02:09):
something helpful.
You deserve to show yourselfself-compassion and to take care
of yourself.
After the hard thing, when youthink about how you would treat
a friend, how you would bestcare for someone, if something
hard and difficult happened tosomeone, you would want to then
take care of them in acompassionate way, and so
(02:31):
afterwards, if you're shaming,analyzing, just adding to that
distress, that is not going tobe what's most helpful.
You want to take care ofyourself.
Let's talk about some of thoseways you can take care of
yourself.
I did mention one, which isshowing yourself a lot of
self-compassion.
Now, going into self-compassion,that's a huge topic If you're
not in the full program.
(02:51):
We go over that immensely withwhat is compassion?
Misconceptions, because a lotof people when I say let's try
and show yourselfself-compassion, there's a lot
of misconceptions around it andthey actually think that that is
causing them to create excusesto not be able to create actual
change, that letting go of theshame is going to prevent them
(03:11):
from moving forward and causemore binges, cause more problems
.
But that can't be more oppositeof the truth.
It actually does the oppositeand it's going to create a
tougher time and less successfor you if we're lacking
self-compassion.
So how to take care of yourselfafter a binge?
You can just do things tophysically relieve yourself, as
(03:33):
far as laying down, getting in acomfortable position,
distracting yourself, watchingsomething that may be like your
favorite thing to watch, puttingon relaxing music, maybe going
out on a walk, calling a friend,getting out of the house, just
distracting yourself from all ofthose thoughts that really rush
(03:53):
in after a binge and thatdiscomfort that you feel because
of those hardwired beliefs thatbinging is bad, and because of
just the discomfort and fearthat naturally comes up around
it.
So plan to take care ofyourself after a binge.
Which leads me into the nextvery important addition I want
to add, which is we need toremind ourselves that binging is
(04:15):
not the problem.
Believing binging is theproblem is what gets you into
this mess, as we've chattedabout in depth with the restrict
binge cycle and what happenswith deprivation.
We have to remember thatbinging is the symptom and the
consequence.
It is not the root cause.
The root cause is therestriction and that consistent
(04:39):
restriction or hiddenrestriction that you have, or
that shaming, restrictivementality.
So go back and remember andlook through the binge restrict
cycle that we went over toremind yourself during the binge
, after the binge restrict cycle, that we went over to remind
yourself during the binge, afterthe binge.
Okay, this means I have morework to do around exposing
(05:00):
myself to this food, around therestriction that I have, around
this diet mentality.
There's more work to be doneand that's why I still have the
symptom of binging.
There's more to explore.
Binging is telling me that it isnot the problem, and although
it's the thing that you really,really want to get rid of
because it feels the worst andit may be the scariest.
(05:21):
We have to be patient andremind ourselves this will go
away when I address the otherproblem.
So I have to take care ofmyself around the discomfort and
decreasing that shame aroundthe binge, allowing the binge to
happen and showing yourselfself-compassion has time and
time again helped to decreaseand stop binging for my clients
(05:41):
a lot quicker.
That shame really gets in theway.
So your fear is very valid.
It is very scary, it's veryuncomfortable.
I don't want to invalidate thatfear.
Of course you're afraid of thisand while you are afraid, try
and give yourself thosereminders and with more
experiences it's going to beeasier to understand where the
(06:03):
root cause is.
But of course I understand thatthis belief that binging is bad
, binging is the problem.
We got to get rid of it.
Got to get rid of it and weneed to control, control ourself
around food.
All these diet calls ormessages that we have went over
in this program are very still.
They're still very strongbecause we still need to create
new thoughts, new experiences,to create a new belief system.
(06:25):
But because we don't have thatand it's not super grounded yet
and super practiced, it's goingto come up the shame around the
binge.
So try and reduce the shamearound the binge.
Remember what the true problemis and take care of yourself.
Okay, the next thing is askingyourself what else do I need?
What else has contributed tobinging?
(06:47):
What else contributes tobinging?
We've chatted through thedifferent things that contribute
to binging, the different typesof restrictions, mentalities.
So much in those previoussections.
However, I just wanted to add afew more things Now.
We've talked about diet culture, diet mentality.
We've talked about that lack oftrust.
We've talked about, yeah, allthat comes with it, with food.
(07:11):
We've also talked about howthere's an emotional component
to it as well, and maybe a needthat you're trying to fill with
binging or something you'retrying to numb as well.
So there's that emotionalcomponent.
I do see that.
I do see it in addition to thefood, but food is always, always
a big, big, big part.
And lastly and this is notsomething I'm going to go over,
(07:35):
or this is something that is inmy big body image program and
that is the the it's body image.
Body image and shame aroundbody, distrust around body,
misunderstanding, misconceptionsaround body, size, weight and
shape um.
Diet, culture, what is health?
All of those that those piecesof knowledge that most likely
(07:55):
you have received that educationfrom shame tactics, diet
culture, fear, fat phobia arecoming into this picture of
binging.
So we can't underestimate howmuch body image, body shame,
trusting our body, ourrelationship with body image,
how we feel about our body, howthat is coming and playing into
(08:17):
binging it's very, veryimportant to assess and I would
highly encourage you to considerlooking into some of those
programs with body image of mind, because it's just such a big
component of this and we will gointo body image as well in this
.
But really really exploringdeeply into your relationship
with body and leaving no stoneunturned when it comes to the
(08:38):
complexities of body image arereally going to help you to um
with your relationship with food.
They're so tied together and inbody image we have, you know,
doing parts work.
We have um a self-compassion.
We have, like I said, educationaround weight and size.
There's just so much that comesto body image.
So I can keep going because, ofcourse, I have another 40 hour
(09:01):
program on this, so there's somuch to be said about this, but
I just want to leave you herewith these tools and reminders
and if you're still strugglingwith certain things, I just want
to remind you that there areother things you may need to
consider, like emotional health,mental health, coping and then
(09:21):
the big category of body imageas well.
Okay, well, I'm proud of youand I will see you in the next
module.
All right, as you can see, therewere some parts cut out and it
was cut off early, and that'sbecause this is just a really
big part of the program.
There's a lot to it, so wecan't include all of that.
(09:43):
So it's an edited down version,but I hope you took a lot away
from today's episode, from thatsneak peek.
If it's something that you'revibing with, that you feel like,
wow, that has helped you.
We have tons more of where thatcame from that can help you
through your recovery journey toachieve that full freedom,
(10:05):
confidence, respect andcompassion with food and your
body.
You deserve it.
It's there for you.
I can't wait to hear from you.
If you feel like you might be agood fit for this program, you
can email us at hello atjamierdcom or visit
wwwjamiethedieticiancom.
I look forward to seeing youthere and I wish you all the
best Until next time.
Welcome to Bites and Body Love.
This is going to be a specialepisode, so you are going to be
getting a sneak peek into thelarge program that helps people
through the relationship withfood and body image, all the way
to the finish line no morebinging, no more dieting, no
more restriction, no moredistrust with food.
I mean, it has it all.
(00:21):
So you can learn more aboutthat on jamiethedieticiancom,
but I just wanted to introducethis to you to let you know that
this is part of that program,and the purpose of giving you an
inside peek into the program isso that you can take this tool
that you learned today, thisknowledge that you learned today
(00:42):
, and apply it to your journey.
Learned today, this knowledgethat you learned today, and
apply it to your journey.
And, in addition, if it ishelpful for you, if you have
found that this could reallybenefit for you, it gives you a
little bit of an idea of whatthe program may look like and or
what it does look like, and howit can help you.
So, without further ado, let'sdive in.
You're going to be hearing oneof the recordings from the
(01:04):
program.
Enjoy and reach out with anyquestions you may have.
Okay, let's talk about what todo after a binge, plus some
helpful considerations as wellafter a binge and just with
binging in general.
Okay, so, first and foremost,let's talk about how to take
(01:25):
care of yourself after a bench.
I know it feels terrible, feelsterrible.
So much comes up.
You physically feeluncomfortable, you mentally feel
distraught, you emotionally itfeels like you're a wreck and
you're analyzing, shameful,scared.
(01:46):
It's just not a fun place to be.
It was a very hard experienceand now you're experiencing
discomfort after.
What I want to say here is thatyou just experienced something
hard.
A binge is hard, like I said,emotionally, physically,
mentally.
You just experienced somethinghard and binge is hard, like I
said, emotionally, physically,mentally.
You just experience somethinghard and so you deserve to feel
(02:09):
something helpful.
You deserve to show yourselfself-compassion and to take care
of yourself.
After the hard thing, when youthink about how you would treat
a friend, how you would bestcare for someone, if something
hard and difficult happened tosomeone, you would want to then
take care of them in acompassionate way, and so
(02:31):
afterwards, if you're shaming,analyzing, just adding to that
distress, that is not going tobe what's most helpful.
You want to take care ofyourself.
Let's talk about some of thoseways you can take care of
yourself.
I did mention one, which isshowing yourself a lot of
self-compassion.
Now, going into self-compassion,that's a huge topic If you're
not in the full program.
(02:51):
We go over that immensely withwhat is compassion?
Misconceptions, because a lotof people when I say let's try
and show yourselfself-compassion, there's a lot
of misconceptions around it andthey actually think that that is
causing them to create excusesto not be able to create actual
change, that letting go of theshame is going to prevent them
(03:11):
from moving forward and causemore binges, cause more problems
.
But that can't be more oppositeof the truth.
It actually does the oppositeand it's going to create a
tougher time and less successfor you if we're lacking
self-compassion.
So how to take care of yourselfafter a binge?
You can just do things tophysically relieve yourself, as
(03:33):
far as laying down, getting in acomfortable position,
distracting yourself, watchingsomething that may be like your
favorite thing to watch, puttingon relaxing music, maybe going
out on a walk, calling a friend,getting out of the house, just
distracting yourself from all ofthose thoughts that really rush
(03:53):
in after a binge and thatdiscomfort that you feel because
of those hardwired beliefs thatbinging is bad, and because of
just the discomfort and fearthat naturally comes up around
it.
So plan to take care ofyourself after a binge.
Which leads me into the nextvery important addition I want
to add, which is we need toremind ourselves that binging is
(04:15):
not the problem.
Believing binging is theproblem is what gets you into
this mess, as we've chattedabout in depth with the restrict
binge cycle and what happenswith deprivation.
We have to remember thatbinging is the symptom and the
consequence.
It is not the root cause.
The root cause is therestriction and that consistent
(04:39):
restriction or hiddenrestriction that you have, or
that shaming, restrictivementality.
So go back and remember andlook through the binge restrict
cycle that we went over toremind yourself during the binge
, after the binge restrict cycle, that we went over to remind
yourself during the binge, afterthe binge.
Okay, this means I have morework to do around exposing
(05:00):
myself to this food, around therestriction that I have, around
this diet mentality.
There's more work to be doneand that's why I still have the
symptom of binging.
There's more to explore.
Binging is telling me that it isnot the problem, and although
it's the thing that you really,really want to get rid of
because it feels the worst andit may be the scariest.
(05:21):
We have to be patient andremind ourselves this will go
away when I address the otherproblem.
So I have to take care ofmyself around the discomfort and
decreasing that shame aroundthe binge, allowing the binge to
happen and showing yourselfself-compassion has time and
time again helped to decreaseand stop binging for my clients
(05:41):
a lot quicker.
That shame really gets in theway.
So your fear is very valid.
It is very scary, it's veryuncomfortable.
I don't want to invalidate thatfear.
Of course you're afraid of thisand while you are afraid, try
and give yourself thosereminders and with more
experiences it's going to beeasier to understand where the
(06:03):
root cause is.
But of course I understand thatthis belief that binging is bad
, binging is the problem.
We got to get rid of it.
Got to get rid of it and weneed to control, control ourself
around food.
All these diet calls ormessages that we have went over
in this program are very still.
They're still very strongbecause we still need to create
new thoughts, new experiences,to create a new belief system.
(06:25):
But because we don't have thatand it's not super grounded yet
and super practiced, it's goingto come up the shame around the
binge.
So try and reduce the shamearound the binge.
Remember what the true problemis and take care of yourself.
Okay, the next thing is askingyourself what else do I need?
What else has contributed tobinging?
(06:47):
What else contributes tobinging?
We've chatted through thedifferent things that contribute
to binging, the different typesof restrictions, mentalities.
So much in those previoussections.
However, I just wanted to add afew more things Now.
We've talked about diet culture, diet mentality.
We've talked about that lack oftrust.
We've talked about, yeah, allthat comes with it, with food.
(07:11):
We've also talked about howthere's an emotional component
to it as well, and maybe a needthat you're trying to fill with
binging or something you'retrying to numb as well.
So there's that emotionalcomponent.
I do see that.
I do see it in addition to thefood, but food is always, always
a big, big, big part.
And lastly and this is notsomething I'm going to go over,
(07:35):
or this is something that is inmy big body image program and
that is the the it's body image.
Body image and shame aroundbody, distrust around body,
misunderstanding, misconceptionsaround body, size, weight and
shape um.
Diet, culture, what is health?
All of those that those piecesof knowledge that most likely
(07:55):
you have received that educationfrom shame tactics, diet
culture, fear, fat phobia arecoming into this picture of
binging.
So we can't underestimate howmuch body image, body shame,
trusting our body, ourrelationship with body image,
how we feel about our body, howthat is coming and playing into
(08:17):
binging it's very, veryimportant to assess and I would
highly encourage you to considerlooking into some of those
programs with body image of mind, because it's just such a big
component of this and we will gointo body image as well in this
.
But really really exploringdeeply into your relationship
with body and leaving no stoneunturned when it comes to the
(08:38):
complexities of body image arereally going to help you to um
with your relationship with food.
They're so tied together and inbody image we have, you know,
doing parts work.
We have um a self-compassion.
We have, like I said, educationaround weight and size.
There's just so much that comesto body image.
So I can keep going because, ofcourse, I have another 40 hour
(09:01):
program on this, so there's somuch to be said about this, but
I just want to leave you herewith these tools and reminders
and if you're still strugglingwith certain things, I just want
to remind you that there areother things you may need to
consider, like emotional health,mental health, coping and then
(09:21):
the big category of body imageas well.
Okay, well, I'm proud of youand I will see you in the next
module.
All right, as you can see, therewere some parts cut out and it
was cut off early, and that'sbecause this is just a really
big part of the program.
There's a lot to it, so wecan't include all of that.
(09:43):
So it's an edited down version,but I hope you took a lot away
from today's episode, from thatsneak peek.
If it's something that you'revibing with, that you feel like,
wow, that has helped you.
We have tons more of where thatcame from that can help you
through your recovery journey toachieve that full freedom,
(10:05):
confidence, respect andcompassion with food and your
body.
You deserve it.
It's there for you.
I can't wait to hear from you.
If you feel like you might be agood fit for this program, you
can email us at hello atjamierdcom or visit
wwwjamiethedieticiancom.
I look forward to seeing youthere and I wish you all the
best Until next time.
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