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I Ate Too Much 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 best friend, 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. Kim

    Hey there,

    I’m so grateful for this tapping script! I’ve been working on my eating habits for 3 weeks now, everything was going really well to my surprise and then earlier today ( literal 3 hours before receiving your email about this topic ) I binged. It seemed to come out of nowhere. After doing this exercise I understood that it was a message for me to work on self acceptance. Thank you so much!!

    • brittwatkins

      great kim! im so glad it helped you :-)

  2. Susan

    Thank you so much for this entry and tapping sequence. It is reassuring that someone who is much more advanced in this process than I am has times when they still binge. It gives me hope!!!!

    • brittwatkins

      Yep Suz, you’re right! Theres no such thing as perfect! :-)

  3. nathalie

    I always binge when I drink alcool…never when I’m sober. A lot of anger towards me while I’m binging calling myself looser, stupid……

    Tonight the first thing that came up after the tapping was “lonely”.


  4. Joyce

    Thank you. Scripts help me a lot. Joyce

  5. Nancy

    Hi Brittany,
    Tx so much for your courage & honesty! I cried when I read your message & script. Have beaten myself up so much over the years when I binge, & then stay in the vicious cycle, as I insist (or my ego mind does) that I shouldn’t feel this way to begin with which makes the struggle even worse. I would like so much to be free to just feel whatever I’m feeling in the moment & be okay with that!
    Take good care & keep up the awesome work you are doing!!!

    • brittwatkins

      Thank you nancy.. Yes, I know what a vicious cycle it can be.. the guilt after a binge can lead to even more binging which is why I wanted to give this message to you.. Because self acceptance can be the very thing to end your struggle with food. Big hugs :-)

  6. Marge

    Hi Brittany,

    Thank you so much for this script! I binged today after thinking I had conquered binging and had lost weight during the past few weeks. It seemingly came out of the blue. I was with friends at a pot luck and after tapping to your script afterwards, I realized I binged because I believed I had to please others by eating what they offer so that they would accept me. I realized the solution was in accepting and loving myself.

    • brittwatkins

      HUGE breakthrough Marge. congratulations :-)

  7. Angie

    So I discovered today, while tapping, that I binge and eat junk food, and sometimes copious amounts, because it feels like that’s the only thing I have control over. Oddly enough, I find myself thinking I can eat whatever I want, whenever I want and however much of it I want, AND if I don’t feel like working out, I’m not going to! And no one can tell me what to do! Any suggestions for that?

    I’m really enjoying and appreciating your e-mails!!

  8. Nathan

    I had a superbinge last night. I’ve been having them a lot more lately. It started just before Xmas. I have increased my workouts from 60 min to 90/120min in response. I think I’m doing it in part because I’m frustrated about my weight loss plateau and 5/10 lb weight gain (over xmas) I’ve followed all sorts of suggestions to break the plateau but I’ve lost some of the gusto that I had when I started this – I even told my partner over the months that I was afraid that this would happen but his support is pretty much gone (I was 300lbs made it to 230ish now 240ish. Goal is 210.) All of the encouragement and congrats are gone and I have the added stress of my last semester of undergrad and planning for grad school and a kid with special needs and I don’t feel like I have anyone (dont really have friends)

    • brittwatkins

      Nathan, sounds like you are going through a lot.. Beating your body up with 90-120 min workouts will not help.. I speak from experience on this.. What if you were to kindly ask your body what it needs at the end of a work day? Sounds like more friendships might be high up on the list.. Can you imagine reaching out to a few people for greater connection? My next program might be something for you to consider.. The people in my community have formed friendships that will last them a lifetime.. and we do have a few men… :-)

  9. cristina

    Hi Britt, thank you for the sequence, I realized I’m binging everytime I eat out, for a dinner somewhere or anyway when I’m not in control. My problem is the control, even if I say ”m not on a diet” I’m still doing it, trying to heath low and considering every hunger outside an hypotetic meal plan in my head like a bad sign and hen as soon I loose the control eating outside I feell pushed to eat like hell, to finish as fast as i can and to fil my dish as uch as i can…but i still don’t know how to give up completely diets and working out for punishing myself…

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