You’ve likely researched recovery extensively in your quest for abstinence and will know about many of the following tools, but I would be remiss if I didn’t at least briefly touch on them. The trick is actually using them. I was terrible at that before I got serious about recovery. I had a full-blown tool belt full of the best quality gadgets. I’d accumulated them over two decades, but they were just too heavy to pick up in the face of a bulimic episode. That changed when I flicked the switch from unwillingness to willingness—I went from being a little weakling with spaghetti string arms to a powerful Olympian. The weight of the tools was all in my head. I just had to begin using them.
Below is a list of practices you can implement to either decrease the urge to binge in the very moment or to decrease the number of binges coming on in the first place. There are hundreds of tools to distract or relax you, so in time you can develop a list of your own. For now, here are some that worked for me. I hope you find them helpful.
Remember, the more you use any of these tools and the more you resist the urge to binge, the more you will create new habits, combat your reward sensitivity, and create new neural pathways. The old channels were creating a seemingly insatiable desire to binge. The new ones will bring you recovery.
You’ve got this!