Seek help from a therapist or counselor experienced in eating disorders
See a doctor or psychiatrist for a medical and mental health evaluation
Tell one trusted person today and ask for support
Remove binge foods and purge triggers from easy access
Eat regular meals and snacks every day
Do not skip meals or fast
Use a meal plan from a dietitian if possible
Delay urges by 10 to 20 minutes
Leave the room or change locations when urges start
Drink water or tea and wait before acting on the urge
Practice urge surfing and let the urge rise and fall
Keep a list of non-food coping actions
Call or text someone when the urge hits
Brush teeth, shower, or change clothes after meals
Avoid weighing yourself frequently
Avoid body checking and mirror checking
Reduce time on triggering social media
Identify trigger emotions, places, and situations
Write down what happened before each binge or purge
Use a structured post-meal routine
Keep hands busy with a safe activity
Go for a short walk, stretch, or breathe slowly
Use grounding techniques when panic or shame starts
Do not keep laxatives, vomiting aids, or other purge tools nearby
Get emergency help if you have chest pain, fainting, blood in vomit, severe weakness, or trouble breathing
Ask about evidence-based treatments such as CBT-E or DBT
Join a support group for eating disorders
Be honest about setbacks and restart the next meal
Focus on progress, not perfection