How to Overcome Bingeing: Practical Tips for Lasting Change
Bingeing is a struggle for many people worldwide. Binge eating disorder is the most common eating disorder. Restriction often leads to bingeing. Early in my disorder, I restricted for years before all of a sudden behaviors shifted and I found myself bingeing. I got hungry. My body could no longer take the extreme deprivation and it experienced a biological response to the hunger. Bodies are smart. It was trying to take care of itself and survive.
I was stuck in the restrict-binge cycle for years. I wouldn’t eat throughout the day, started drinking around 5pm, then binged and purged. The drinking made me not care what I was eating. To get out of the cycle, not only did getting sober help but so did following my meal plan and eating adequately.
Stopping the restrict-binge cycle is hard, but not impossible. Below are tips to break the cycle.
It may seem counterintuitive, but the way out of bingeing is eating. Eating full meals and snacks throughout the day regulates your hunger cues so you don’t crave food at the end of the day. You will be less likely to overeat if you allow yourself adequate nutrition. Getting practice with eating my full meal plan for months at a time really reduced the urge to binge or overeat.
Allow all foods. Moralizing food into “good” or “bad” and restricting certain food groups only make food that much more desirable. If you make something off-limits, you tend to want it more. Know you can eat again later if you are still hungry or want something else. Adopting the mindset “all foods fit” and allowing eating again was key for me to eat something and stop when satisfied and full.
Give yourself time after the impulse to binge and pause. If you can pause and delay the impulse to act on the urge, you give yourself time for the urge to lessen and pass. It only takes approximately 15 minutes for cravings to subside. Pausing allows the rational part of your brain to take over the emotional impulse and you can think your way out of the behavior. Reach out for support during those minutes while the urge is high. If you have a coach, text them to talk through what you are feeling. I like to think, “Is this what I want for my life?” I know it’s hard to think past that immediate relief the behavior might give you, but if you can think more long-term, you might be able to act more by your values.
Find a coping skill that works for you. Nothing is going to feel as good as acting on the impulse, but the relief you feel is short-lived, and often you feel worse if you engage in the behavior. Journal, text a friend or coach, go for a walk (if it’s safe for you to exercise), or splash cold water on your face. The DBT distress tolerance TIPP skill (temperature, intense exercise (modified), paced breathing, and progressive muscle relaxation) was helpful for me.
Reach out for support. For me, friends and my coach could talk me down from the cliff, so I often texted them. I know it’s not always easy to reach out when struggling, so practice when you are feeling okay. Coaches often encourage you text something every day so you get in the habit of reaching out. Nowadays I scroll through my friend list to see who I haven’t texted in a while. If you get in the habit of reaching out, it won’t be as hard when times are tough.
Identify emotional triggers. Pay attention to what leads you to binge. Are you feeling stressed, hungry, anxious, lonely, tired? If you can identify the cause, you can use them as warning signs.
Seek appropriate support. Work with professionals to help identify triggers and learn helpful ways to cope. Coaches are a good resource for this.
Overcoming bingeing is hard, but not impossible. I used to do it daily and now I am four plus years free of bingeing. I don’t even have any cravings or thoughts of bingeing. Remember to seek guidance for recovery through a licensed professional or an eating disorder recovery coach. A coach especially can offer practical support in the moment when you need it most. With practice and eating adequately, you can build your recovery one day at a time with lasting success.
If you are interested in coaching, feel free to book a free consultation call on my website, https://www.wedorecoveredcoaching.com/ Together we can work to reach your recovery goals.