Overeating can be understood as existing on a spectrum. The entire spectrum has the potential to cause psychological and physical health problems, however, not all overeating behavior rises to the level of a diagnosable mental health condition.
On one end of the spectrum we have mindless eating, or eating out of habit when you’re not truly hungry. In the middle is emotional eating, or using food when not physiologically hungry to temper emotional states like stress, sadness, boredom, and even joy. At the farthest end of the spectrum is Binge Eating Disorder (BED), a formal clinical diagnosis in which an individual feels a marked loss of control as they eat an objectively large amount of food in a distinct period of time.
What Is Binge Eating Disorder?
Clinical binge eating is not the same as overeating by choice, with a sense of being in control. Binge eating feels like there is no choice, or like you are being compelled to eat. By definition, diagnosable binge eating is a regular occurrence over several months in which one feels out of control and significantly distressed by their behavior.
Binge eaters usually feel intense guilt and shame, which then leads to more binging. And on goes the cycle.
Compassionate Help for Stress Eating
It’s not easy to break longstanding patterns but it is possible with sensitive support. With skilled help, you can learn to keep your promises to yourself while being gentle with your mistakes. You can learn healthy ways to manage your stress so you can stop turning to food to check out and feel better.
Strategies for Managing Binge Eating
Practice Self-Compassion
Acknowledge that you are vulnerable to experiencing challenges with strong emotions. For a variety of reasons, you may have learned to use food as a coping strategy and that doesn’t make you a failure, it makes you human.
Identify Triggers
It’s not possible to avoid all stress that may trigger you to use food in unhealthy ways, but by building awareness around your particular areas of difficulty, you can be prepared with a plan for managing stress without turning to emotional eating.
Implement Mindfulness Techniques
Mindfulness practices, such as deep breathing, prayer, or walking meditation, can help bring you back into the present moment when you feel yourself beginning to spiral.
Seek Professional Help
If your pattern of binge eating feels like too much to change on your own, consider therapy with a professional who has specialized training and expertise helping people stop compulsive behavior.
Get Help for Binge Eating & Emotional Eating
I offer DBT for Binge Eating Disorder and emotional eating, drawing on my extensive experience helping people with OCD stop compulsive behavior while reducing anxiety.
Request a consultation to discuss your concerns and learn more about treatment.