What To Do After Attending a Masterclass on Binge Eating Help (& having LOTS of emotions)

The Ultimate Binge Busters Masterclass is nearly over; you’ve gotten the binge-eating help you need and may feel unsure about where to go next. Whether you live in San Diego, New York, London, or Toronto, you’re likely having a lot of emotions. A. Lot. What do you do with all of the feels? What do you do if you’re feeling triggered? How do you continue the awesome momentum you’ve begun in your binge eating recovery? I’ll share the five steps to help you work through what’s stirred up and get you to where you want to be!

Step One: Congratulate Yourself for Getting Binge Eating Help

You deserve congratulations for getting Binge Eating Help! You’ve taken a HUGE first step into a larger world of recovery. I know that in the past week, you’ve heard a lot of new ideas and felt exhilarated about all of the mindset shifts that have begun. It took COURAGE for you to participate in this binge-eating recovery masterclass. It took TIME for you to dedicate yourself to learning and growing this past week. You’re already killing it. Let’s celebrate!

Step Two: Let the Feelings Flow

We went deep, folks. There were laughs. There were tears. There were goosebumps. You probably felt the full spectrum of emotions as we went through the WHY behind people developing binge eating patterns, the HOW the binge eating cycle perpetuates, the coping skills you can use WHEN you feel triggered to binge eat, WHAT you can do to continue your momentum, and WHO tends to develop binge eating issues (traits, etc.). That’s a lot. It also likely stirred up so many feelings. So let them flow. Break out your journal and write about them. Call or speak to a loved one about what’s bubbling to the surface. If you feel like you need to cry and just can’t get there, watch a sentimental movie and let ‘er rip! Your emotions are valid. Feeling brings healing.

Step Three: Use Coping Skills When Triggered and Need Binge Eating Help

Some of you may be feeling activated because we talked about the very things that are emotionally intense for you on a daily basis. So this means that your nervous system may be a little jacked up. It’s time to use the coping skills that we discussed this week to calm things down: (1) Finger tracing, (2) Strong sensations, (3) Opposite action, (4) Distraction, (5) Self-soothing, and (6) Countering negative thoughts. Try them all and see what works. You may find that different skills meet different needs at different times, so experiment! Taken from dialectical behavior therapy (DBT), these binge eating recovery skills really work.

Step Four: Remember What Recovery Looks Like

Remember when I had you close your eyes and asked what binge eating recovery looks like to you? I want you to close your eyes and picture that again. Set your timer for 5 minutes and really live in that space. What are you feeling? What are you thinking? How will recovery be like for you when you’re completely FREE from thinking about food, eating, and body image 90% of the time? Here’s what I see: You feel joy. You revel in self-love. You have the brain space to reach for the stars and live the happy, fulfilled life you deserve.

Step Five: Maintain Your Momentum

Momentum is EVERYTHING when it comes to binge eating recovery. It’s important after you begin to KEEP GOING so that you can have that recovered life that you deserve. What does momentum looks on a daily basis? It means that you move forward by doing three things: (1) Continue learning and practicing strategies and coping skills to break free from the binge eating cycle, (2) Saturate yourself in the recovery mindset by watching my weekly Facebook LIVES and Instagram LIVES, as well as listen to recovery-oriented podcasts and reading binge eating recovery books and other writings, and (3) Lean on loved ones, as well as on folks who are experiencing similar struggles (like in my Facebook group!). One action that will bring you ALL of these things and accelerate your binge eating recovery is to join my self-paced virtual binge eating program so that you will arrive at that dream life that is waiting for you!

Start Binge Eating Help in California, Florida, Atlanta, Colorado, New York, Chicago, London, Toronto, and Anywhere in the World!

✅ Take the first step toward binge eating recovery in the INEVITABLE BINGE EATING RECOVERY PROGRAM*, which combines a comprehensive online binge eating class with a private, hidden Facebook group where you can get support. It’s an online course for high performers who aim to transform their relationships with food. It is available to you in perpetuity as long as I’m offering the course and the binge eating support group (years!).

✅ Sign up for the ELITE BINGE EATING RECOVERY METHOD**. It’s a 3-month, online binge-eating coaching + an online class for professionals, students, athletes, and all-around high achievers who just want to gain balance and control of food.

✅ Watch my Instagram LIVES on Thursdays from 12-1p PST (3-4p EST, 8-9p GMT) . I have conversations with professionals such as eating disorder dietitians and therapists on many topics, such as binge eating, BED, bulimia, body image, etc. Subscribe to my Instagram @drmariannemiller, and you’ll get bulimia and BED info sent to your phone with my reels, posts, etc.

*The INEVITABLE BINGE EATING RECOVERY PROGRAM is online binge eating education and private virtual group support via a Facebook Group. The aim of this course is to help people reduce and eliminate any type of distressed eating, such as binge eating or binge/purge behaviors via education, behavioral changes, and mindset shifts. The INEVITABLE BINGE EATING RECOVERY COURSE is not a clinical eating disorder therapy or eating disorder treatment programs and is not intended to serve as such. In them, Dr. Marianne Miller works from her role as a binge-eating coach, not as a binge-eating therapist.

**The ELITE BINGE EATING RECOVERY METHOD is virtual binge eating education and LIVE virtual coaching support. The goal of this program is to help people stop any type of distressed eating, such as binge eating or binge/purge behaviors via education, behavioral changes, and mindset shifts. The ELITE BINGE EATING RECOVERY METHOD is not a clinical eating disorder therapy or eating disorder treatment programs and is not intended to serve as such. In them, Dr. Marianne Miller works from her role as a binge-eating coach, not as a binge-eating therapist.