
Binge Eating – overeating. How to Break Free
Binge eating is more than just occasional overeating; it’s when someone eats a lot of food in a short time and feels a lack of control during it. Many people also feel guilty or ashamed afterward, which can trap them in a difficult cycle. But binge eating isn’t just about the food—it’s often tied to deeper emotional and psychological issues.In this post, we’ll break down binge eating, explore what drives it, and share some tips on how to start breaking free from its grip.
What is Binge Eating?
Binge eating is when someone consumes an excessive amount of food quickly—usually within a couple of hours. Here are some key signs of binge eating:
- Eating a Lot: Consuming way more food than what’s normal for the situation.
- Loss of Control: Feeling like you can’t stop eating, even if you want to.
- Emotional Distress: Often feeling guilt, shame, or disgust afterward.
- It’s important to know that binge eating usually happens even when someone isn’t physically hungry. Instead, there are other triggers such as emotions, stress, anxiety, or boredom.
Binge Eating vs. Overeating
We all can eat more sometimes—like during holidays or special events like Christmas or a birthday celebration. But binge eating becomes a problem when it becomes something you do on a regular basis, done in secret, and causes emotional pain. Binge Eating Disorder (BED) is a recognised condition that many people struggle with.
Binge Eating – The Cycle
- Trigger: An emotion (like sadness or anger) or situation (like stress or strict dieting) sparks the urge to binge.
- The Binge: The person starts eating quickly and in large quantities, usually alone.
- Guilt and Shame: Afterward, feelings of guilt and shame set in, often leading to promises to never do it again.
- Restrictive Behaviour: Unfortunately when people try to restrict their food intake or go on strict diets, which can set off another binge later.
What causes Binge Eating?
There are a number of emotional and psychological factors can lead to binge eating such as;
Coping with Emotions: Food can feel like a way to deal with tough feelings, whether it’s stress, sadness, or boredom.
Dieting: Yes thats right! Dieting can make binge eating worse. When people restrict food, they might overeat later when faced with stress or temptation.
Perfectionism: Some people feel they must eat “perfectly” or give up entirely, “well I have broken my diet so I may as well have more…” leading to binges when they slip up.
Breaking Free from binge eating: A Path Toward Recovery
Recovering from binge eating is possible, but it’s about more than just changing eating habits. Here are some strategies that can help:
- Identify Triggers: Pay attention to what emotions or situations lead to binge eating. Recognising these can help you find healthier ways to cope.
- Mindful Eating: Slow down and savor your food. Pay attention to its taste, texture, and smell, and listen to your body’s hunger and fullness cues.
- Practice Self-Compassion: Break the cycle of guilt by being kind to yourself. Understand that binge eating is a way to cope, and beating yourself up afterward only makes things worse.
- Challenge Unhelpful Thoughts: If you have strict rules about food, try to challenge those. This can help ease the pressure around eating.
- Regular Eating Patterns: Instead of extreme dieting, aim for balanced, regular meals that nourish your body and help prevent binges.
- Seek Support: You don’t have to do this alone. Whether through psychological therapy or support groups, these can all help towards a healthier way of eating.
- Cognitive behavior theapy, find out more about CBT here https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/
Conclusion
Binge eating can be a tough experience, but breaking free from it is possible. If you or someone you know is struggling with binge eating, remember that seeking help is a sign of strength, and can be the first step.