Zen,
One of the tricks I used when I would have that urge to binge was to eat frozen grapes...yeah, I know it sounds weird.
I would freeze several of the green grapes, waiting for them to warm up so I could actually eat them gave me time to slow down my well-developed ability to shovel down food whenever I felt uncomfortable.
Once that urge passed then I could use my music, read even if it was reading the same sentence 12 times, Nature is one of my greatest healers. This year I could only manage a container garden after my planted one was beaten down by a storm.
It soothed me in many ways...

Numbing...anything that will make you pause before you self medicate.
Journaling was, and still is, very helpful for me. It was difficult putting into words what was surfacing, my feelings and my fears along with anger.
Mixed bag, for sure.

Sometimes we just have to ride it out, too.
Jme, but after awhile it took more of my energy to avoid them than to face them. Plus I didn't have to berate myself for the "distractions" I was using...if that makes sense?

In Peace