I know this sounds morbid, but hear me out.  At my husband's company, any time a project doesn't go well they get together as a team and perform a "post-mortem" analysis.  They're looking at what went wrong so that it doesn't happen again.  It's not a way to blame or shame anyone, it's simply information gathering. 

We can do the same thing with food.  When an eating episode doesn't go well (meaning you under- or overate, or you skipped a meal, or you didn't eat what you truly wanted, etc), there is an opportunity afterwards to reflect on what happened, why it happened, and how to do things differently next time.  

Think about the situation from a before, during, after perspective.  

Before: Consider whether you had unmet needs (see yesterday's post The Basics) that made you vulnerable.  

During: Were you conscious of what was happening in the moment? Did you listen to your body?

After: How can you give yourself compassion?  What can you do differently next time?  

After your analysis shake it off and let it go.  You're human and nobody is perfect.  This was a learning experience, and that's always something to be grateful for.