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Last night I ate a whole bar of chocolate …

Something I haven’t done in years…

I think alcohol had something to do with it, and maybe unresolved issues with an ex, but you know what I did the next day?

I forgave myself.

I didn’t:

Wake up and punish myself by starting a new diet,
Starve myself till 5pm,
Beat myself up all day long,
Call myself names like fat and loser.

Instead, when I woke up, I honored the part of me that made me binge. I accepted that it had a good reason to, and opened myself to the message it had for me. Once I understood its message, I acknowledged that I’ve been avoiding some emotionally important things, and made an agreement with myself to work on these. I thanked this part for “reminding me” that I always have more work to do, and then promptly made an appointment to see my therapist so I could do some tapping and make peace with myself once again.

You see, bingeing behavior is always giving us a message. It’s letting us know there is some part of us that we are avoiding. Something that needs resolution and attention. Wallowing in guilt after a binge will only lead to more overeating.

Heres what I suggest;

Rather than beat yourself up after a binge, acknowledge the gift you are being given and open yourself up to the message in it. You stand to learn a lot about yourself by doing so.

Here’s a script to help:

Tapping on the karate chop point, tune into your body:

Even though I binged last night
I love and accept myself
Even though I ate uncontrollably
I respect myself anyways
Even though I binged until I was sick
I forgive myself and am open to the message in this

Tapping through the points:

I totally binged last night
I hate when I do that
I feel so sick in the morning
Soooo guilty
Why do I always do this to myself?
I always feel terrible the next day
And it doesn’t ever fix anything
Yet I continue to do it
Over and over and over
I’m so mad at myself
So frustrated
So disappointed
But I realize that beating myself up
Isn’t going to change anything
So I’m willing to consider looking at this in a new way
The old way hasn’t worked,
So I give myself permission to be curious about my behavior last night
Instead of judging it, like I normally do
I wonder what that was all about?
maybe there is a message for me
I wonder what this is trying to tell me?
I open myself up to an answer
Even if I don’t understand it right now
I trust that Some part of me does
And I honor that part for getting my attention
Even though I don’t like it’s methods, I’m open to understanding the
message it has for me
And I agree to address whatever comes up when it’s safe and appropriate
I trust the truth of what’s really under this will be revealed to me
In timing that’s in alignment with my highest good.

Deep breath

Notice what comes up. Go with the first thing that comes to the surface. Even if you think it’s trivial, it’s not. Write it down and call your Skinny Gene sister, tapping buddy, or coach and tap/talk it out.

Keep in mind that you are making an agreement with yourself to deal with this. If you get a message from your body and don’t deal with it, you’ll find yourself back in the same overeating loop.

If you do this exercise, make the commitment to see it through.

You’ll be really happy you did.

If you feel called to share, leave me a comment and let me know what came up for you. :-)

Lots of love,



  1. Diane

    Procrastination came up for me. I can binge when I am avoiding doing or thinking about something. So this gives me some new insights and ideas for more tapping.

    • brittwatkins

      Yes Diane, Binge eating happens when we are trying to avoid an uncomfortable feeling. Tap on the bad feelings and notice what comes up.



  2. Carol

    I found myself binging on potato chips tonight before coming home for supper. I am wondering if it is all emotional eating. My blood sugar was so low and I did not have a healthy quick food at hand in the car so when shopping the potato chips jumped into my hands. My lesson is to have more healthy snacks available for times like this which I usually do but to raced off my feet today. Self care takes time and prep and neither were there this morning!

    • brittwatkins

      Yep, thats still emotional eating. When you CANT stop once you start, thats when you know something is wrong. Tapping will help ALOT. Do my craving videos posted in another replay here.


  3. Lesley

    Dear Brittany, I have been on the strait and narrow for a year now, have lost all my overweight and used tapping to get there, I am amazed by the ease of how this happened after yo yoing from a fat child into a fat adulthood, I am now a pensioner but have reached my goal. I still have the fear that I will regress but now have the tools to deal with it, I was an expert at bingeing but have now tried to fill my life with other things, I will add that it has not been an easy life, abuse, divorce, and many traumas, as many people have gone through but the overeating over the years had a profound effect on my life and stopped me achiveing many things but at last I feel free from this monster, we have to eat to live,but food has to become a friend to control it . I still find the mantra’s a help and will continue to do so, thankyou for your support!

    • brittwatkins

      I really want to help you lesley… I send a lot of advice in my weekly emails and soon I will have a program you can join that will take you deeper.

      Big Hugs,


  4. Rosemary

    I completely agree with what you said about listening to the motivation behind the binge. Having lost 9 kilos last year, I was so dismayed to find myself eating and eating junk food this year. I’d already put back on 3 kilos when I finally talked it over and realized that I have been feeling sad about the fact that a really close friend had moved away. I had been being very brave because of course I want whatever is best for her but ignoring my own feelings meant that my overeating started up again as a way of signalling my distress. Now that I have acknowledged the reason for my sadness, the junk food has lost its power to hypnotize my attention. I still accept that she needs to live elsewhere but I can also recognize my own feelings.

    • brittwatkins

      Great Post Rosemary, thanks so much.. :-)

  5. june

    Thanks, this will be helpful to me now as Ive been “eating emotionally” for about a month now and not feeling great as the lbs go on, but that’s changing now!

    • brittwatkins

      Great June! Glad to help :-)

  6. Irene

    Thank you , Thank you , Thank you . Was feeling in a rut ,down ,lonely and so easy to comfort eat, especially as I don’t like my job…financial issues,I was wallowing.
    Got to stay up !

    • brittwatkins

      Great Job! Now brainstorm and create your DREAM job :-)

  7. Melissa

    I´m on 3rd week from Skinny Genes program and it´s really fantastic! Amazing! Is helping me a lot! But a few days ago I really felt control over chocolat :( And I realized it was after I did the “I´ll get more attention from men” script… since than a lot of memories just came up… And now I am feeling more disturbed!!! And I felt like I lost the control over chocolat again, so I felt very disapointed with myself… What should I do? Keep tapping on that topic?
    When I did the topic tapping now, my first thought was “I dont know if I wanna keep my marriage” :(

    • tech

      Hi Melissa, This is a normal response to finding your truth. I made this short video on this topic, hope it helps



  8. Kenny Cotten
    Kenny Cotten03-23-2017

    thanks a lot for sharing this.

    • Brittany Watkins
      Brittany Watkins02-09-2018

      Thank you Kenny! Glad you enjoyed it!

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