Tracking binges worksheet

Most of you will be familiar with food journals and diaries as a tool to monitor your daily eating patterns.

The concept is the same here for the Binge worksheet, however the aim is to record solely each BINGE episode and certain situation or trigger that led up to the event. Note as much information as possible from the list of 7 questions below.

For many people, during the exact time of a binge episode, their thoughts are quite automatic and their behaviour is reactive more so than proactive. The purpose of recording each of these steps allows us to visibly pinpoint and connect certain events, thoughts and outcomes or behaviours.

This is a very useful exercise if used each time a binge episode is carried out. When we sit back after the binge and see certain patterns and cycles emerging it helps us to improve and make small changes for the next time in order to minimise harm and begin to take control of our recovery.

Record:

1)      Situation

2)      Length of eating episode ( 20 minutes, I hour etc)

3)      Foods/drinks consumed during binge- be specific, 2 bags of crisps, ten chocolates, tub of ice cream- list exact quantities instead of just the food groups

4)      Feelings during eating ( try to connect to the feelings you are experiencing at the time- if you cannot do this at the time, try to record them after the binge)- remember back to what you believe you were feeling at the time or just before the binge.

5)      Feelings after eating? Happy? Shame? Sadness? Regret?

6)      Small or large binge? ( in your honest opinion)

7)       Did you feel out of control?

Dani McClafferty

John Crimmins