Binge eating can be a distressing and often isolating experience. It’s not about just simply hunger or overindulgence, but a compulsion to eat too much. For some this is more regularly and for other only occasionally does the desire to binge eat arise. As a hypnotherapist specialising in addictive patterns including binge eating, I’ve witnessed firsthand the profound impact this can have on people’ lives. If you are asking how to overcome binge eating, I hope this article will help. For more information about my sessions in London and online, click here.
How to overcome binge eating
Before exploring how to overcome binge eating, it’s crucial to define its core elements. There is a spectrum, with overeating occasionally at one end and having a binge eating disorder (BED) when binging is more frequent and feels less in control. Binge eating disorder is a recognised eating disorder marked by these episodes occurring at least once a week for three months. Unlike bulimia nervosa, people with BED do not regularly engage in compensatory behaviours such as purging, excessive exercise, or fasting to counteract the effects of the binge.
The triggers for binge eating are often deeply rooted in emotional distress. Feelings of anxiety, depression, loneliness, or even boredom can precipitate an episode. Restrictive dieting, paradoxical as it may seem, can also contribute to the cycle of binge eating. The body, deprived of adequate nourishment, may trigger intense cravings, leading to a loss of control around food. Understanding these triggers is a vital first step in learning how to overcome binge eating. When people come for hypnotherapy sessions, this something we delve more deeply into.
The consequences of binge eating extend beyond weight gain. People may experience feelings of shame, guilt, and self-loathing after an episode. This then may further perpetuate a negative cycle. Addressing how to overcome binge eating is about fostering a healthier relationship with oneself and with food.
Hypnotherapy and other tools for overcome binge eating
My approach to helping people how to overcome binge eating is grounded in creating a safe and non-judgmental space where they can explore the underlying issues fuelling their behaviour. Therapy is not about quick fixes but rather about fostering sustainable change through increased self-awareness and the development of coping mechanisms.
- Cognitive Behavioural Therapy (CBT) is often a go to treatment for binge eating. It focuses on identifying and challenging the negative thought patterns and beliefs that contribute to binge episodes. By understanding the connection between thoughts, feelings, and behaviours, people can learn to interrupt the cycle of emotional eating. For example, if a client identifies the thought “I’ve had a bad day, I deserve to eat whatever I want” as a trigger, we work on reframing this thought and developing alternative coping strategies for managing negative emotions.
- Mindfulness skills are also invaluable in teaching emotional regulation and distress tolerance. Binge eating often serves as an unhealthy coping mechanism for overwhelming emotions. Mindfulness skills can help you manage intense feelings without resorting to food. Mindfulness techniques also help people become more aware of their internal states and the early cues of hunger and satiety.
- Hypnotherapy can also really help you make shifts in thoughts and beliefs around food and its role in your life. Hypnotherapy works with the subconscious mind and can reduce cravings to overeat. Through visualisation work hypnotherapy can also boost self esteem and confidence.
I use a mixture of tools to help people. Really how to overcome binge eating is about a number of different approaches, tailoring sessions to what each person needs. This can include addressing anxiety or depression. Since these can significantly exacerbate binge eating.
Empowering Change: Three Practical Tips
While professional guidance is crucial, there are some actionable steps people can take on their journey to how to overcome binge eating. Here are three practical tips:
- Cultivate Mindful Eating Practices: This is a tool I use with clients and is really simple yet powerful. To eat ‘mindfully’, instead of eating while distracted, try to engage all your senses with your food. Notice the colours, smells, textures, and tastes. Eat slowly and deliberately, paying attention to your body’s hunger and fullness cues. This practice can really help you reconnect with your natural satiety signals and reduce the likelihood of overeating.
- Develop a Toolkit for Emotional Regulation: Binge eating is often a response to difficult emotions. Identify your common triggers, such as stress, sadness or boredom. Develop alternative coping strategies, for example exercise or physical activity, practicing relaxation techniques like deep breathing or meditation, spending time in nature, pursuing a hobby, or connecting with supportive friends or family. Having a range of healthy coping mechanisms readily available can significantly reduce the urge to binge when emotions can arise.
- Challenge All-or-Nothing Thinking Around Food: Restrictive dieting and labelling foods as “good” or “bad” can create a cycle of deprivation and intense cravings, ultimately leading to binge episodes. Adopt a more flexible and balanced approach to eating. Allow yourself to enjoy a variety of foods in moderation. If you experience a lapse, view it as a learning opportunity rather than a complete failure. Self-compassion and a focus on progress, not perfection, are vital in the journey of how to overcome binge eating.
How to overcome binge eating? Consider booking a session
Learning how to overcome binge eating is a journey that requires patience, self-compassion, and often, professional support. During sessions we look at the underlying causes and consider effective therapeutic strategies to help you change how you relate to food and yourself. It is possible to break free from the cycle of binge eating. Get in touch today to find out more. Sessions in London and online.
