Sometimes i worry that i eat too much and then panic. how do i calm myself?

One step at a time: Momentary calming is a good idea but you really want to discover what's going on with your eating behavior. So, deal with panic (full, deep breathing that clears out all the old air) and find a good therapist to help you understand and change your eating patterns. There are specialists, but most cbt tx can help. Don't try to fix it by purging, that only makes it worse. Don't worry, get some help.

Calming self: Consider relaxation work before you eat & if you become anxious. Strongly recommend cognitive behavioral therapy to help deal wssue. If you can find a quiet place - do so. Breath in slowly & deeply through your nostrils. Fill your lungs with air (but not to the point of discomfort). Hold for a count of five then slowly begin to exhale through an open mouth. Repeat at least 12 times, longer if ne