Binge eating can feel like an overwhelming struggle, leaving you trapped in a cycle of guilt and shame. You wonder what’s wrong with you and why you can’t stop. It doesn’t make sense why you have been able to be successful at many other things but this is something you just can’t stop. Many of the women I’ve worked with in binge eating disorder treatment feel the same way you do and have been able to stop binge eating. It’s my goal to give you strategies or tips that will help you with your goal of being able to stop the cycle of binge eating.
Tips to stop binge eating
You might be surprised to know that binge eating is more of a symptom of something else. Binge eating is often driven by emotions, stress, dieting, restriction, and an unhealthy relationship with food. It can be a way to cope with painful feelings or difficult situations. To stop binge eating, it's essential to understand the underlying causes and develop different ways of coping. Here are some tips to consider in order to stop the cycle of binge eating.
1. Work with a binge eating disorder therapist
Reaching out to a therapist or counselor who specializes in binge eating disorder can be a pivotal step in your recovery. It’s difficult to overcome binging alone, and you shouldn’t have to. An eating disorder therapist provides support, and tailored strategies to address your specific challenges. Therapy for binge eating can help you identify triggers and learn healthier ways to manage your emotions.
2. Build a Support System
Share your struggles with trusted friends or family members. Having a support system can make a world of difference. It’s possible that you feel ashamed of telling anyone how you feel and want to keep it a secret. Binge eating thrives in secrecy and sharing with someone else your struggles can make a difference. Safe friends and family can provide emotional support, lend an empathetic ear, and offer encouragement when you're facing tough moments.
4. Try Mindful Eating
Practicing mindful eating means being fully present during meals. Pay attention to the taste, texture, and satisfaction of each bite. This approach can help you recognize when you're genuinely hungry and put you more in touch with your body. Mindful eating isn’t another form of restriction but putting you more in touch with your body.
5. Cope with stress
Stress can be a major trigger for binge eating. Finding ways to cope with your stress such as deep breathing, yoga, meditation, or journaling can help support your nervous system. Finding healthy ways to manage stress can significantly reduce the urge to binge.
6. Avoid Dieting
Dieting often leads to restrictive eating, which can backfire and trigger binge episodes. Many who struggle with binge eating don’t realize how much dieting contributes to the binge cycle. You may believe it’s because of lack of willpower but the reality is your body will fight restriction.
7. Identify Triggers
Take note of situations, emotions, or events that trigger your binge episodes. Once you identify these triggers, you can work with your eating disorder therapist to develop healthier coping mechanisms.
8. Use Intuitive eating
Intuitive eating is an approach that was originally created with people who suffer from binge eating disorder in mind but is now an approach we use for everyone with a negative relationship with food. Intuitive eating is an approach that emphasizes tuning into your body's natural hunger and fullness cues rather than following rigid diets or food rules. This practice can be instrumental in overcoming binge eating
9. Practice Self-Compassion
Be kind to yourself throughout this journey. Remember that setbacks can happen, but they don't define your progress. Practice self-compassion and acknowledge your efforts and achievements along the way.
Binge eating disorder treatment can help you stop binging
If you're struggling to stop binge eating, getting help for it can change your life. Binge eating disorder treatment can be a helpful guide to help you get through some of the most painful feelings you’ve had to experience. Through therapy, you'll learn about what's triggering your bingeing and how to deal with those tough emotions in healthier ways. Therapy is a place where you can talk about those feelings of shame and guilt that often come with binge eating. With the guidance of an eating disorder therapist, you can learn to, be kinder to yourself, and have a better relationship with food. Binge eating disorder treatment is a big step toward feeling better and being able to feel like yourself again.
Start working with a binge eating disorder therapist in Utah
You don’t have to figure this all out on your own. Therapy can help you break free from binging. This Utah Eating Disorder Clinic has a binge eating disorder therapist specializing in binge eating disorder treatment. To begin counseling follow the steps below:
Meet with an eating disorder therapist
Start finding food freedom
Online Therapy in Utah
It can be hard to find time in your schedule to go to travel to another appointment. This is why I offer online therapy in Utah.
Online counseling means whether you are located in Heber City, Salt Lake City, Provo, St. George, Logan, Cedar City, or more, we can still work together.
About the Author
Ashlee Hunt, LCSW, is a devoted eating disorder therapist and the founder of Maple Canyon Therapy in Utah. With a solid educational foundation and a fervent commitment to aiding individuals on their path to recovery, Ashlee is a trusted figure in the eating disorder treatment field. Ashlee holds a Bachelor's degree in Psychology and Family Life and Human Development, both from Southern Utah University and a Master's degree in Social Work from Utah State University. Her diverse educational background equips her with a deep understanding of the complex interplay between psychological factors and family dynamics, which is crucial in treating eating disorders.