Skills to Decrease Purging
The journaling technique described in the “Emotional Depriviation” section on of the Skills to Decrease Overeating or Bingeing page 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:
Make a list of things you could do to prevent a purge:
- 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) and emotionally (short and long term)?
- How will I feel if I don't purge?
Make a list of things you could do to prevent a purge:
- Call a friend.
- Take a walk.
- Play a relaxation tape.
