Binge Eating Recovery Therapist-Written Workbook PDF Includes CBT, DBT and Coping Skills (Digital Download)

When a binge urge feels loud, finding a caring next step can be hard. The Binge Eating Recovery Workbook offers a compassionate place to understand your patterns, practice coping skills, and build a personal plan for difficult moments.

Created by Caroline Aaron, MSW, LICSW, a licensed therapist and the creator of Peppie & Bean Therapy Tools, this 36-page workbook combines plain-language teaching, realistic examples, and guided practice. It draws on CBT, DBT, and gentle somatic and grounding exercises, with nourishment and self-compassion at the center.

Inside, you will find:

Understanding binge eating, the urge cycle, and the role of regular nourishment.
The 60-second support plan for choosing a caring next step.
CBT thought records, balanced responses to all-or-nothing thinking, and gentle experiments.
DBT skills including STOP, Wise Mind, responding to emotions, and acceptance.
Somatic and grounding practices using orientation, comfortable breathing, and physical support.
30 coping options for comfort, connection, calm, rest, expression, and practical help.
A caring reset after a binge, personal planning pages, and a week of small practices.
20 affirmations across two pages for loud urges and moments of shame.

The included 12-item reflection quiz, What Might My Urge Need?, helps you notice familiar situations across four areas: nourishment, feelings, thoughts, and connection or capacity. Separate subtotals lead to suggested workbook pages and one possible starting step. This original quiz is educational, not validated, and cannot diagnose an eating disorder or measure severity.

You will receive two PDF files:

01-Binge-Eating-Recovery-Color.pdf
02-Binge-Eating-Recovery-Low-Ink.pdf

Each edition contains the same 36 pages in the same order, including the cover and sources. Both are US Letter size, 8.5 × 11 inches. Choose the full-color edition or the low-ink edition for home printing. These are print-and-write PDFs without fillable fields. You may also annotate them in a compatible PDF app you already use.

Start with a page that meets your needs today, or work through the workbook at your own pace. Print the whole workbook or selected pages. Use your printer's US Letter setting and check the preview before printing; colors may vary by screen and printer.

This is a digital download. No physical item will be shipped. The workbook is intended for adults and supports nourishment alongside coping; it is not a diet or weight-loss plan.

For education and personal reflection only. This workbook does not provide a diagnosis or replace medical, nutritional, or mental health care. Repeated loss of control or distress around food deserves individualized support from a qualified professional.

Copyright 2026 Caroline Aaron, MSW, LICSW / Peppie & Bean Therapy Tools. Personal use by the purchaser only. No sharing, redistribution, resale, or group or professional distribution without permission.