Have you ever felt hopeful about your recovery, only to wake up the next day thinking you went backwards? Understanding the difference between a slip and a spiral can bring clarity in those moments.
Today we’ll walk through what a slip is, what makes it become a spiral, the signs you’re spiraling (and what to do instead), how you can recover from a slip without shame, and why slips are actually a sign of progress.
Before we jump in, hello! I’m so glad you’re here. I’m Dr. Meredith MacKenzie, a binge eating therapist and intuitive eating coach. If you’ve ever felt like one bad moment erased all your progress, you’re not alone. Slips and spirals are part of the recovery journey, and knowing the difference can change everything. For more real talk, support, and tools to help you stay grounded, come find me on Instagram.
What Is a Slip in Binge Eating Recovery?
A slip is a short moment when things don’t go as planned. Maybe you binge once, skip a meal, or feel out of control with food. But the key is that you notice it. You stay aware and come back to your tools. A slip doesn’t mean you’re starting over. It means you’re still in the process of learning and showing up for yourself. Slips often happen during stress or when support is missing. This isn’t failure. It’s a human response, and how you respond next is what matters most.
Here are some examples of what a slip might look like:
- You binge after dinner, feel upset, but use a coping tool and go to bed instead of restricting the next day.
- You restrict during the day out of fear of weight gain, then eat more than feels good in the evening, but pause and reach out for support.
- You miss a regular meal, get overly hungry later, and end up eating past fullness. Afterwards, you pause and check in with your hunger and fullness cues.
In each case, you noticed what was happening. You responded with care. You kept moving forward. That is what defines a slip. Not perfection, but progress.
Want to understand where slips and spirals come from? In this episode, I share my story and the deeper roots of food and body struggles.
What Turns a Slip Into a Spiral?
The difference between a slip and a spiral often comes down to how you respond. A spiral happens when one slip leads into another, and then another. It starts to feel like defeat. Shame builds. You stop using your recovery tools. You begin to feel powerless, and over time, you lose trust in yourself.
It often begins with a binge that brings up shame. In response, you promise to restrict to make up for it. That restriction leads to more bingeing. You might start skipping meals, over-exercising, or avoiding foods you normally eat. The cycle continues, and the food noise takes over your thoughts. You find yourself thinking, “I might as well give up.”
When you stop noticing what’s happening, stop caring for yourself, and pull away from support, a slip can turn into a spiral. It’s no longer a one-time event. It becomes a pattern that feeds on itself.
Think your spiral means you’re addicted to food? This next blog breaks down why that’s not true, and what’s really going on.
Signs You’re Spiralling (And What to Do Instead)
When you’re caught in a spiral, it often feels like everything is slipping out of your hands. You might notice signs like these:
- You’re having more than one slip in a row and they’re happening close together.
- Shame is taking over your thoughts and you’re telling yourself, “I’ll never get this right.”
- You’re avoiding support and pulling away from the people who care about you.
- You stop eating regular meals or start leaning into food rules again.
- You feel like you’ve failed and want to give up completely.
When you notice these signs, that’s your cue to slow down and gently interrupt the pattern. You can begin to shift direction with small steps that reconnect you to your recovery.
- Pause and breathe. Acknowledge what’s happening without judgment. You’re not failing. You’re noticing.
- Reach out. Connection interrupts the shame spiral. A message to a friend, a voice note to your coach, a check-in with your therapist (thats me). It all matters.
- Return to basics. Eat a regular meal. Drink some water. Take a walk. Do the next kind thing for your body.
- Reflect gently. What were you feeling before the slip? What thoughts were present? What might you need instead of food right now?
- Use your tools. Whether it’s journaling, the One Two Eat tool, or grounding exercises, this is the moment to lean on them.
- Set one small goal. Maybe it’s planning your next meal, getting to bed early, or doing something that soothes your nervous system.
When you act in these ways, you stop the spiral before it takes over. You turn your attention back to recovery. Not because you have to be perfect, but because you deserve care, even in the hard moments.
Had a slip or binge? This video walks you through what to do next so you can respond with care and keep moving forward.
How to Recover from a Slip Without Shame
If you’ve had a slip, know that it doesn’t mean you’ve failed. It means you’re learning. You’re figuring out what helps and what doesn’t. Shame might show up quickly, but it often makes recovery feel even harder. Instead, start by naming the slip. Write down what happened, sticking to the facts and leaving judgment out of it.
Then, offer yourself some kindness. Remind yourself, “I’m human. I did the best I could in that moment.” Take a moment to reconnect with your values. Ask yourself what truly matters in your relationship with food and your body. Maybe it’s peace, freedom, or a sense of care. Let that guide your next step.
Rather than trying to fix everything, choose one small action that supports your recovery. It could be planning your next meal, taking a break, or simply checking in with how you feel. Reflect gently on what led to the slip. What triggered it? What might you need next time?
This reflection isn’t about blame. It’s about learning. And remember, recovery isn’t about doing it perfectly. It’s about staying curious, showing up again, and continuing to move forward, even after a hard day.
Why Slips Are a Sign of Progress (Yes, Really)
It may feel backwards. But a slip can be a sign you are moving forward.
Here’s how:
- You’re increasing awareness. You felt the slip, noticed it, and now you’re choosing next steps.
- You’re building resilience. Each time you recover from a slip, you strengthen your recovery muscles.
- You’re shifting away from perfection. Diet culture makes us believe one misstep ruins everything. But you’re learning to respond instead of punishing yourself.
- You’re practising intuitive eating. You’re learning how your body, mind, and emotions interact, not just restricting or bingeing.
- You’re changing your relationship with food and body. Slips push you to ask deeper questions: “Why did this happen? What do I really need?”
In short: when you can glance at a slip and choose recovery still, you’re moving ahead. You may feel tired, but you’re not stuck.
If food feels like your main way to cope, this blog explores how to meet your needs without turning to food every time.
Finding Strength in the Difference Between a Slip and a Spiral
Slips and spirals are part of the recovery process, not proof that you’re failing. The more you understand the difference, the more empowered you’ll feel to respond with care instead of shame. Every time you choose to pause, reflect, and reconnect with your values, you’re building resilience. You don’t have to do it perfectly to make progress. You just have to keep coming back to yourself, one choice at a time.
If it feels like you keep slipping or spiralling and aren’t sure how to get back on track, there are ways to move forward with more clarity and care. Food Freedom in a Weekend is a gentle first step that can help you shift out of all-or-nothing thinking and begin rebuilding trust with food, one small choice at a time.
One Body To Love, my group coaching program, offers a supportive space to explore what’s driving your eating patterns. You’ll learn how to stop the spiral sooner, respond with compassion, and build a more peaceful relationship with food and your body.
If you’re looking for more personalized support, 1:1 coaching gives you a safe place to explore your patterns, meet your needs, and create lasting change at your own pace.
You can also check out my podcast or YouTube channel for honest conversations and practical tools. If you’re unsure where to begin, book a free discovery call and we’ll take the next step together.
