Helpful Information

Skills to Decrease Purging

I. The journaling technique described on the Skills to Decrease Overeating or Bingeing section ("Emotional Depriviation" section) may help increase your self-awareness and control related to purging. When you feel the desire to purge, wait and journal for 15 minutes. Suggested topics include:

  • How am I feeling both physically and emotionally?
  • Has anything happened to make me feel sad, disappointed, etc.?
  • When I feel this way, what do I need?
  • When have I felt this way in the past?
  • When is the first time that I remember feeling this way?
  • Is there anything (other than purging) that will make me feel better?
  • When I feel this way, what changes occur in my body (tense shoulders, tight stomach, tight jaw, etc.)?
  • How will I feel if I purge?
    • physically (short term)
    • emotionally (short and long term)
  • How will I feel if I don't purge?

II. Make a list of things you could do to prevent a purge:

  • Call a friend
  • Take a walk
  • Play a relaxation tape

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