If you’ve ever thought or said any of these things, you might be struggling with binge eating or disordered eating:
- “My eating feels out of control.”
- “Sometimes I can control what I eat, but other times I totally lose it.”
- “When I’m overwhelmed, I feel like I need to eat.”
If any of these sound familiar, keep reading. Let’s explore what binge eating is and how you can break the cycle
What Causes Binge Eating?
To understand how binge eating works, let’s break it down with a simple model.
Imagine this:
- A- Triggering Event: Something happens that stresses you out, like your boss getting angry with you.
- B-Emotions: You feel sad, angry, or ashamed.
- C-Avoidance: To escape those feelings, you open a food delivery app.
- D-Binge Eating: You indulge in high-calorie snacks to numb the emotions.
- E-Temporary Relief: At first, you feel better, but soon afterward, you’re left feeling disgusted, ashamed, or disappointed in yourself.
Understanding this cycle can help you take control of your behavior.
Why Do People Binge Eat?
Binge eating isn’t just about food. There are deeper psychological reasons behind it:
- Emotional Numbing: Eating can temporarily numb painful emotions. But in the long run, it usually makes you feel worse—guilt, shame, and regret often follow.
- Biological Sensitivity: Some people are more emotionally sensitive and find it harder to manage their feelings. This can make binge eating more likely.
- Hedonic Eating: People who binge often find themselves craving highly desirable foods—even when they’re not physically hungry.
- Delayed Gratification: Many who binge have trouble resisting short-term rewards (like eating) in favor of long-term goals (like health or happiness).
So, How Do You Stop Binge Eating?
Let’s get straight to it. Here’s a step-by-step approach:
Step 1: Make a Commitment to Change
Look at your past attempts to stop binge eating. What worked, even for a short time? What didn’t? Reflecting on these experiences can help you understand your behavior better.
Start by making a list. Take a piece of paper and draw two columns:
- Column 1: List the advantages of binge eating. You might write things like “It helps me avoid painful emotions,” or “I feel good for a while.”
- Column 2: List the disadvantages of binge eating. You might write, “It’s embarrassing,” or “It harms my health and self-esteem.”
Now, compare the two columns. Can you see how binge eating is more harmful than helpful? Does it align with the kind of life you want to live?
Make a Commitment Card: Write a personal statement like, “Binge eating is a short-term escape, but it’s a long-term waste of my time and health. I deserve more.” Keep this card in places where you’ll see it often, like on your mirror, phone, or wallet.
Step 2: Identify Your Core Values
Think about what really matters to you in life—your principles, your goals, and what makes you feel fulfilled. Some examples might be growth, autonomy, fun, or relationships.
Write down your top five values and explain why each one is important to you. For example, if growth is a value, you might say: “Growth means learning and developing as a person, and I want to take full advantage of life.”
Now, reflect on how binge eating impacts these values. Does binge eating align with your goals? Does it help you grow, or does it hold you back?
Step 3: Practice Mindfulness
Mindfulness is all about being present and aware of your thoughts and feelings without judgment. It can help you become more aware of when you’re about to binge and allow you to pause before acting on the impulse.
Here’s a simple mindfulness exercise to try:
- Sit comfortably in a chair and close your eyes.
- Focus on your breathing—just notice the sensation of air moving in and out of your nostrils.
- If your mind starts to wander, gently bring it back to your breath.
- Practice this for at least 5 minutes. This simple act of breathing mindfully can help you feel more grounded and less likely to act impulsively.
You can use apps like Headspace for guided meditation if you’d like to explore mindfulness further.
Step 4: Understand that Binge Eating is a Learned Behavior
Binge eating doesn’t happen overnight. It’s learned over time, often as a way of coping with stress or negative emotions. But the good news is, behaviors can also be unlearned.
Revisit the emotional model we talked about earlier. Identify what triggers your binge eating, and map out a plan to break the chain.
Create a Behavior Chart: Write down the steps you go through when you binge eat—starting from the initial trigger to the final act of eating. Then, brainstorm healthier alternatives to break the cycle.
For example, instead of binge eating, you might try mindful breathing, calling a friend, or listening to music.
If you’ve tried these strategies and still struggle to control your binge eating, it might be time to seek professional help. A mental health professional can provide support and guidance on your journey to recovery.
In Conclusion
Binge eating is a challenging habit, but it’s not something you have to face alone. By understanding your emotional triggers, committing to change, practicing mindfulness, and learning new behaviors, you can take control and begin living a healthier, more fulfilling life.
If you need more support, don’t hesitate to reach out to a mental health professional who can help guide you on this path.
