Ways To Break Free From Binge Eating
What is binge eating?
A binge eating disorder is a severe but treatable eating disorder that is characterized by recurrent episodes of eating large amounts of food, often very quickly and to the point of discomfort. Binge eating has also been described as a feeling of a loss of control while bingeing and experiencing feelings of shame, distress or guilt afterwards.
If you suffer from a binge eating disorder you might use unhealthy compensatory measures, like purging, to counter your binge eating episodes.
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Binge eating vs overeating
It’s also important to recognize the difference between simply overeating and entering a binge cycle. While both may be mindless behaviors, causing you to eat too much without thinking about why, there are some major differences.
Binge eating is more emotionally driven and is often linked to emotional eating habits unlike overeating. Binge eating usually always ends in feeling guilty about what was eaten. Some examples of binge eating are:
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Sneaking a bag of candy into your room, and finishing it in secret
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Eating a whole cake in one sitting and then feeling guilty about it
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Finishing a third burger even though you’re already uncomfortably full
Overeating on the other hand has less to do with an emotional response. Overeating is exactly what it sounds like, eating more food than is necessary. Some examples of overeating are:
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Having more than one dessert after dinner
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Finishing a whole bag of popcorn while watching a movie
Signs & symptoms of binge eating
Emotional stress or distress often plays a role in binge eating, and might even trigger a binge eating episode every now and then. The following are symptoms that would be currently present if you were suffering from binge eating:
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Eating faster than normal & usual
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Eating until you feel uncomfortably full
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Eating due to feelings about your body weight and/or shape
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Eating large amounts of food even though you don’t feel hungry
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Feeling extremely unhappy or distressed about your eating
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Eating by yourself due to feelings of shame or embarrassment
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Feeling guilty or disgusted with yourself during or after a binge episode
When we have a craving for something and we are heading into a binge cycle, there are underlying things that are going on that could be the cause behind it. The first step to conquering a binge is understanding what is causing it.
Ways to break free from binge eating
Begin each binge with a pause
During a binge - which actually begins in your head, before food ever touches your lips - it’s important to realize that the part of you that wants to eat regardless of the repercussions is present and in control. Use this as an opportunity to create some space for thoughts and reflections before or during the binge. Gently ask yourself to try wait 60-90 seconds before putting the food in your mouth.
Let yourself know that you are not stopping yourself from eating, rather, just taking a moment to pause. And try not to tell yourself you can’t have whatever it is you’re craving. This will likely trigger rationalizations of why it’s okay to binge like “I didn’t eat that much today,” or “I’ll do better tomorrow” and could also intensify the urge to eat.
Write it down
After the pause you may or may not continue with the binge–which is perfectly okay. The goal is to understand the binge more than to stop it and now is the time to document what you’ve uncovered.
When you are no longer in the binge state, write down what you learned.
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Where the urge lives
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What it looked like
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What it felt like
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What thoughts popped into your mind.
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Did the urge get stronger or weaker?
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Was there an increase in anger, sadness or shame?
Write it all down. Don’t wait too long before you write it all down. It’s like trying to remember a dream after you wake up–the longer you wait the less you remember. Do this as often as you can. Pause, asses how you’re feeling, write. Gather as much information about the underlying feelings as you can.
Be kind to yourself
After a binge it’s common to enter into a state of self-loathing. As powerful as that need to punish yourself may feel, I recommend practicing kindness instead. Be understanding and tolerant of yourself, like you would be to others. Remember to use a kind, loving, gentle voice. Think kind thoughts like:
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You’re trying
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You’re a wonderful person
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There’s more going on than just a lack of self control.
Don’t put yourself down, punish or blame yourself. This might be the very hard for some. If so, write that down too.
What causes binge eating?
An episode of binge eating can be triggered by a variety of genetic, environmental, social and psychological things, that are all potential risks associated with its development. Some of the more common factors that are at risk of triggering binge eating are the following:
BODY SIZE
Almost 50% of people with a binge eating disorder have obesity, while the other half who struggle with a binge eating disorder tend to be of normal or even slightly higher than average weight. And most people who are labeled clinically obese don’t have a binge eating disorder.
EMOTIONAL TRAUMA
Stressful life events like abuse, death, or even a car accident could be a risk factor for developing a binge eating disorder. Another stressful life event that could often lead to binge eating later in life is childhood bullying due to weight.
GENDER
Binge eating is more commonly seen in women than it is seen in men. An estimated 3.6% of women experience binge eating at some point in their lives, compared with 2% of men who experience it. Some believe this may be due to underlying biological factors.
OTHER PSYCHOLOGICAL CONDITIONS
Around 80% of people who suffer from a binge eating disorder have at least one other psychological disorder that they are suffering from. Such examples are commonly depression, PTSD, bipolar disorder, anxiety, or substance abuse.
Underlying motivations for binge eating
Those who suffer from a binge eating disorder may eat an usually large amount of food in a short time frame, even if they aren’t hungry. If you are a binge eater, you might even feel a sense of release or relief during your binge eating episode, and might think that the binge is what you truly needed. However, more often than not those who felt that relief during their binge will often experience feelings of shame or loss of control afterwards.
There are three main underlying motivations for binge eating that may be present at any given time. You could find yourself experiencing one of these motivations during binge episode, then find yourself experiencing a different one during another episode. Moreover, by recognizing any of these motivations you will find that taking control of your binge eating episodes will become increasingly easier.
DECISION FATIGUE
This is when there is a stressful or hard decision in your life that you know needs to be made, but you are worried or anxious to make it. Often times we crave this binge because we’re not sure what that decision is going to be. And we're looking for a resolution but don't have it yet.
UNCONSCIOUS, UNMET NEEDS
This is that energy of urgency, attachment and fight. The binge is going to be a fight for your needs to be met. We want to be conscious of the feelings that we are unwilling to feel, and acknowledge what some of the needs were looking to have met are.
FEAR OF DESIRE
This is more of a flight and an overwhelm. It's a fear of feeling positive sensual sensations because we are worried we're going to be overwhelmed and exploited. We are worried that we won't be able to control it and that it's going to overtake us. Often times when we have a craving in a binge, we feel this disassociation. And that's essentially what a binge is, a disassociated eating experience. It's because of underlying motivation and it's a fear of desire.
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Binge eating is a common eating disorder that can seriously affect someone’s health if it is not properly treated. It can also have negative effects on a persons overall health, body weight, self-esteem, and even their mental health. However there are many healthy strategies that can be incorporated into your daily life routines, like exercising and mindfulness.
Extra tips for binge eating
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Keep a food diary where you keep track of what and when you eat, along with any impactful or emotional events that happen. A food diary will help you learn when you tend to binge, and can also help see what was going on in your life that may have led you to do it.
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Practice mindfulness. By focusing on being intensely aware of what you're sensing and feeling in the moment, you will be less likely to let your underlying emotions control a binge.
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Portion out your food. Try measuring out one serving onto a plate instead of bringing the entire bag to the couch with you. You'll be less likely to eat too much if you have to get up for more.
