Close your eyes and take a deep breath.

And let it out.

Take another and let it out.

One more.

One more and let it out.

It happened.

If you feel disappointed, that is okay.

Let yourself feel disappointed. You did something you don't want to be doing.

But this does not define you. You are a good person. You are enough. you are worthy, and you are okay.

Now take another deep breath and let it out.

You are not going to give up on yourself.

You are going to learn from this binge so you can do better.

You are going to figure out why this happened and work on the reason.

So what happened before this binge? What were you doing? What were you thinking? What were you feeling? Let's get curious about the cause of this binge. Try to find one thing

that could have contributed to this binge happening. And if you'd like, go ahead and pause this

to give yourself time to think about it or to write about it.

Now, why do you think it contributed to this binge?

Consider how you responded, how you reacted, what you were thinking, or what

decision you made. Let's get some understanding of what led to this. And again, if you'd like,

go ahead and pause this to give yourself time to think about it or to write about it.

And lastly, what do you want to work on to help you prevent the same thing from happening in

the future? What do you want to do differently to create a different outcome?

...