Journal Prompts If You Struggle With Binge Eating

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Reflecting on Awareness and Seeking Help

1. "Have I considered seeking professional help for challenges related to my relationship with food? If not, what barriers are holding me back?"

2. "What emotions come up when I think about sharing my struggles with someone else, such as a therapist?"

Understanding the Function of Bingeing

3. "What role does binge eating play in my life? What feelings or needs might I be trying to address through bingeing?"

4. "Am I physically (not eating enough for my energy needs) or emotionally restricting (shaming myself for eating something) food? How does this restriction impact my eating behaviors?"

5. "What feeling am I often seeking when I binge? What am I looking to feel or not feel? How else could I try to experience this feeling (if it’s a values-aligned need)?"

Practicing Self-Compassion

6. "What would I say to a loved one struggling with an eating disorder? How can I extend that same compassion to myself?"

7. "After a binge, what are some kind and understanding things I could say to myself instead of being critical?"

Exploring Behavior Patterns

8. "What were the vulnerability factors or triggers that led to my last binge episode?"

9. "What thoughts or feelings were present just before I binged? How did they influence my actions?"

10. "If I could go back to one moment before the binge, what might I do differently?"

Fostering Hope and Recovery

11. "What could a life without binge eating look like for me? How might I feel, and what would I gain?"

12. "What small step can I take today toward recovery and a healthier relationship with food?"

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Jennifer Rollin, MSW, LCSW-C: Reach out for eating disorder therapy here. Jennifer is an eating disorder therapist and founder of The Eating Disorder Center in Rockville, Maryland. The Eating Disorder Center sees teens and adults for outpatient eating disorder therapy in Maryland, Virginia, DC, Pennsylvania, Florida, New York, and California. Jennifer is the co-author of The Inside Scoop on Eating Disorder Recovery.

This blog is not intended as medical advice, therapy, or diagnosis and should in no way replace consultation with a medical professional. It is for informational and educational purposes only. Reading this blog does not constitute a client/therapist relationship.