Weekend Binge

I’ve been doing a great job at eating according to my protocol and allowing urges without responding to them, however, I went out for dinner with friends over the weekend and I ended up overeating – despite having planned and rehearsed how I wanted to deal with this situation in advance. I was aware I was overeating the whole time but my brain managed to come up with very reasonable excuses to convince me that it made sense to do it. In hindsight I can see it was my primitive brain’s attempt to “protect” me from feeling deprived, but at the moment I couldn’t see it. I am starting to see this is a pattern for me and I know this is what I need to work on, but I’m not sure how to get to a point where I’m more aware of these thoughts as they unfold so that I can interrupt the pattern. I’m doing thought downloads and models to get to the bottom of the thought, but I am afraid that when I face a similar situation in the future, none of the work will be enough. Is there something else I could be doing to get my human brain back in control during challenging situations? Thanks!