You or someone you love may struggle with episodes of binge eating. The binge cycle can be confusing to understand and is often blamed on a lack of willpower. Part of binge eating disorder treatment is knowing yourself and what leads you to binge eat. To fully recover from binge eating, you have to understand why you do it in the first place. This guide provides information to frequently asked questions about binge eating and helps you gain more of an understanding of yourself and how you can get help.
What is a binge-eating episode?
A binge eating episode involves eating a larger amount of food in a short period while feeling a lack of control. During a binge, a person might eat rapidly, even when not physically hungry, and continue eating past the point of feeling uncomfortably full. Binge-eating episodes are often accompanied by emotions like guilt, shame, or distress afterward. They can happen in private or, at times, when others are around, and they typically occur within a discrete period, such as a couple of hours.
What is the binge cycle?
The binge cycle feels like a repetitive loop when you struggle with binge eating. It usually starts when painful or difficult emotions, like stress or sadness, hit you hard. Those feelings can become overwhelming, so you turn to food for comfort or distraction. During a binge, you eat a lot and feel like you can't stop. Then, afterward, all those guilty and shameful feelings flood in. These feelings make you want to restrict your eating or start a diet, but that often leads to more cravings and restarts the whole binge cycle. Breaking free from this cycle is a big step toward healing from binge eating, and it often involves working with an eating disorder therapist. Binge eating disorder treatment involves helping you discover better ways to handle emotions and food without getting caught in this pattern over and over again.
How do I break the binge cycle?
Breaking the binge cycle involves several steps and most importantly good support. First, identifying triggers that result in binge eating episodes is important. Learning to understand what emotions, situations, people, or places lead to binge eating episodes. Once you recognize these triggers, you can work on finding different ways and understanding why those triggers get to you. This might involve starting binge eating disorder treatment to learn healthier ways to manage emotions and stress. Building a routine around regular, balanced meals can also help stabilize eating patterns, reducing the likelihood of binges due to extreme hunger and help you become an intuitive eater.
Practicing mindfulness and learning to listen to your body's hunger and fullness cues is another key aspect. Mindfulness helps create awareness and allows you to pause before engaging in a binge.
Ultimately, breaking the binge cycle often requires support and guidance. Seeking help from an eating disorder therapist or intuitive eating dietitian who specializes in eating disorders can provide you with skills and support that will work with you specifically. Eating disorder treatment involves developing a comprehensive plan to break the cycle and establish a healthier relationship with food and emotions.
Will a binge cycle ruin all my progress?
No, a single episode of a binge cycle doesn't erase all your progress. Part of what leads people to binge eating is the rigid and restrictive mindset around food as if it can make or break your progress. It's important to approach eating disorder recovery with self-compassion and understanding. Recovering from binge eating is hard work so there are bound to be setbacks, and it doesn't mean all your efforts have been in vain. Instead of viewing it as a failure, I believe every binge episode offers more information about yourself that you didn't have before. Recovering from binge eating isn't linear progress.
What do I do after I binge?
After a binge, it's important to prioritize self-compassion and avoid self-judgment. Here are steps that might help:
1. Be Kind to Yourself
Avoid negative self-talk or self-blame. Remind yourself that setbacks happen, and it's okay. Treat yourself with kindness and understanding.
2. Avoid Restriction
Resist the urge to compensate by restricting food or going on a strict diet. This might perpetuate the cycle by triggering more cravings and potential binges.
3. Stay Hydrated
Drink plenty of water to help your body recover and stay hydrated.
4. Resume Regular Eating
Try to return to your regular eating routine as soon as possible. Skipping meals might lead to extreme hunger, which could trigger another binge.
5. Engage in Gentle Movement
Consider light physical activity, like a short walk, yoga, or stretching, to help ease discomfort and release tension. But avoid engaging in intense exercise as a form of punishment.
6. Reflect and Learn
Take some time to reflect on the binge without judgment. Consider what might have triggered it and how you can address those triggers differently next time.
7. Reach Out for Support
If needed, talk to a trusted friend, family member, or eating disorder therapist about your feelings and experiences. Sharing can provide emotional support and help you gain perspective.
Remember, the goal isn't perfection but progress. Each step you take towards understanding your triggers and developing healthier coping strategies is a step forward in your recovery journey.
Why do people binge after restricting?
When you've been eating very little for a while, your body might start wanting a lot of food, especially food items that are higher in energy, when you finally eat again. That's because your body thinks it needs to stock up after not getting enough food. Also, when you've been told not to eat certain foods for a long time, you might end up feeling out of control and eating too much of those foods once you're allowed to have them. Sometimes, when feelings get too big, like stress or sadness, you might eat a lot to cope with those emotions, especially after a period of not eating much. This cycle can mess with how your body tells you when to eat and when to stop, and it can take a while for fullness signals to return. To break this binge cycle, it's important to work on managing emotions outside of turning only to food, eating consistently, and working with an eating disorder therapist.
Why do I binge eat sweets?
Binge-eating sweets can happen for a few reasons. Sweets often bring comfort during tough times, making you feel better temporarily. If you've been avoiding sweets for a while, the desire for them can get really strong, and when you finally have them, you might eat a lot because you missed them. Also, sugary foods might be craved because they provide quick energy, which your body might want if you have not been eating enough. Sometimes, binge eating becomes a habit or a way to deal with boredom or other painful emotions, without really feeling hungry. Understanding why you turn to sweets during binge eating can help find different ways to handle emotions and break the cycle of binge eating. Talking to a binge eating disorder therapist or can give you ways to manage these triggers and have a healthier relationship with sweets and food overall.
Why do I binge when I’m sad or stressed?
When feeling sad or stressed, binge eating might occur as a way to cope with overwhelming emotions. Food can provide a temporary sense of comfort and distraction from those feelings. The act of eating triggers the brain's reward system, releasing feel-good chemicals that temporarily stop the emotional distress. Binge eating during sad or stressful times can become a habitual way of coping and the relief that comes from binging reinforces this as a coping skill. However, this relief is short-lived, and the underlying emotions show up again often leading to a cycle of binge eating again in response to stress or sadness. Learning other ways of coping es for managing emotions, such as seeking support from friends or going to eating disorder therapy, practicing relaxation techniques, or engaging in activities that bring joy or relaxation, can help break this cycle of using food as a primary coping mechanism.
Why do I binge when I’m alone?
Binge eating when alone might happen for a few reasons. Sometimes being by yourself can lead to feelings of boredom, loneliness, or sadness and food might become a way to fill that void or distract yourself. Being alone with your thoughts and feelings can be enough to trigger a cycle of binge eating. For some people, eating alone makes them feel less judged, creating a sense of freedom to eat without worrying about what anyone else thinks. This can amplify cravings or emotions, leading to the desire to use food to cope. Understanding these triggers and finding alternative ways to occupy your time or cope with emotions when alone—such as engaging in hobbies, reaching out to friends or family, or practicing relaxation techniques—can help break the pattern of turning to food for comfort or distraction.
How does binge eating affect the brain?
Binge eating can affect the brain in a few ways. When you binge eat, it triggers the brain's pleasure center, releasing chemicals that make you feel good. Over time, this can change your brain's response to food, making you more sensitive to food-related cues and reinforcing the urge to binge. Binge eating also alters neurotransmitter levels, impacting your mood and leading to feelings of anxiety or guilt after a binge. It might affect decision-making and impulse control, making it harder to not engage in a binge. Binge eating can influence the body's stress response, increasing stress hormone levels and maybe reinforcing the cycle of binge eating as a way to cope with stress.
How do I know if I need therapy for my cycle of binge eating?
There is no threshold you cross where you only need therapy once it gets bad. If you want to improve your relationship with food, the sooner you go to eating disorder therapy, the better. Considering therapy for binge eating is important if you're having frequent episodes of feeling out of control with food, and consuming large amounts quickly. Feelings such as guilt, shame, or depression linked to binge eating may signal a need for eating disorder treatment. If binge eating disrupts your daily life, work, and relationships, or causes health concerns, eating disorder therapy can help. Failed attempts to stop on your own or binge episodes following periods of strict dieting are reasons to consider binge eating disorder treatment. When binge eating affects your well-being or becomes challenging to manage alone, working with a binge eating disorder therapist can offer support and strategies to your specific needs.
Binge Eating Disorder Treatment in Utah can help stop the binge cycle.
Binge eating disorder treatment can help you break the cycle of overeating. In eating disorder therapy, you explore what triggers binge episodes and learn helpful ways to handle stress without only turning to food. Working with an eating disorder therapist helps sort out how feelings and food mix, so food doesn't feel like it's ruling your life. It's like untangling a knot—therapy helps you understand why you binge and find better ways to cope with painful feelings.
Start working with an eating disorder therapist in Utah
You don’t have to keep hating yourself. You don’t have to keep dieting to regain control. Binge eating disorder treatment can help you feel ok again. This Utah Eating Disorder Clinic has a binge eating disorder therapist who can help. To begin counseling follow the steps below:
Meet with an eating disorder therapist
Break free of the binge cycle
Online Eating Disorder Therapy in Utah
Trying online therapy in Utah is a great choice for getting support that fits right into your life. It doesn't matter where you are in Utah—online eating disorder therapy connects you with a therapist with specialized eating disorder training. Online counseling is just as effective as in-person therapy. The best part? No need to stress about travel or leave the comfort of your home. Online therapy is far more convenient for someone with a busy schedule.
Online therapy also means I can work with clients wherever you are in Utah including Provo, Salt Lake City, Logan, Cedar City, St. George, Heber City, and more.
About the Author
Ashlee Hunt, LCSW, is the founder of Maple Canyon Therapy in Utah, bringing extensive expertise in treating eating disorders to her practice. With dual bachelor's degrees in Psychology and Family Life and Human Development from Southern Utah University, Ashlee possesses a deep understanding of the complexities surrounding mental health and eating disorders Her commitment to this field led her to earn a master's degree in Social Work from Utah State University, further solidifying her clinical expertise. Ashlee's professional journey spans all levels of treatment for eating disorders, showcasing her comprehensive experience in providing care. Her specialized knowledge and dedication to supporting individuals grappling with eating disorders make her a compassionate and skilled therapist at Maple Canyon Therapy.