How to overcome binge urges

How to overcome binge urges

Binge eating disorder (BED) is characterized by persistent and recurring episodes of binge eating. Binge eating episodes are characterized by an overwhelming sense of loss of control over eating, followed by feelings of shame, guilt, and embarrassment.

While there is no one-size-fits-all solution for overcoming binge urges, some general principles can help manage the condition. These include:

-Identifying and avoiding triggers that lead to binge eating episodes.

-Identifying and changing negative thinking patterns that contribute to the condition.

-Practicing healthy coping mechanisms for dealing with stress and emotions.

-Building a support network of friends, family, or professionals who can provide guidance and understanding.

What is Bingeing?

Bingeing is the uncontrolled consumption of large amounts of food or drink, usually in a short time. It is a form of overeating often accompanied by feelings of shame, guilt, and self-loathing. Bingeing can be a one-off event, or it can happen regularly.

Signs and symptoms

The signs and symptoms of bingeing are similar to those of other eating disorders, such as anorexia nervosa and bulimia nervosa. However, there are some key differences.

Bingeing is characterized by periods of uncontrolled, excessive eating. This can be followed by feelings of shame, guilt, or embarrassment. Bingeing is often considered a symptom of other eating disorders but can also occur independently.

People binge eat large amounts of food in a short period or may gradually increase their food intake over days or weeks. They may feel out of control during a binge and unable to stop eating even when they’re full.

Bingeing is often followed by purging, compensating for the excess calories consumed during the binge. This can be done by vomiting, exercising excessively, or using laxatives or diuretics. Purging is not always part of bingeing behavior, but it is common among people with other eating disorders.

The exact cause of bingeing is unknown, but it is believed to be influenced by a combination of genetic and environmental factors. Bingeing is more common in people with a family history of eating disorders or other mental health conditions. It is also more common in people who have experienced trauma or stress.


Many factors can contribute to someone developing a binge eating disorder, including:

-Biological: Changes in brain chemistry may make people more vulnerable to developing binge eating disorders.

-Environmental: Factors such as stress, peer pressure, and body image dissatisfaction can develop binge eating disorder.

-Psychological: People with certain personality traits, such as perfectionism or low self-esteem, may be more likely to develop binge eating disorder.


Bingeing is defined as eating a larger amount of food than most people would eat in a similar situation and timeframe and feeling unable to stop eating or control what or how much you are eating. Bingeing is often considered a symptom of an underlying disorder, such as bulimia nervosa, anorexia nervosa, or binge eating disorder (BED). However, anyone can experience bingeing at some point in their lives.

There are many risks associated with bingeing, both physical and mental. Physically, bingeing can lead to weight gain, obesity, and all the associated health risks of carrying excess weight. Mentally, bingeing can lead to feelings of shame, guilt, and low self-esteem. Bingeing can also trigger anxiety and depression. If you engage in bingeing behavior regularly, it’s important to seek help from a mental health professional.

Overcoming urges to binge

If you’re struggling with urges to binge, you’re not alone. Bingeing, or eating large amounts of food in a short period, can be a tough cycle to break. Although it may not be easy, there are things you can do to overcome these urges.

Understand your triggers

Binge eating disorder (BED) is characterized by recurrent episodes of consuming large amounts of food in a short period, followed by feelings of guilt, shame, and embarrassment. People with BED binge secretly and feel they cannot control their eating.

There are many possible triggers for binge eating episodes. For some people, it may be triggered by negative emotions such as sadness, anger, or boredom. For others, it may be triggered by positive emotions such as happiness or celebration. It is important to become aware of your triggers to avoid them better.

Some common triggers for binge eating include:

-Certain emotions: sadness, anger, anxiety, depression, boredom

-Certain situations: being around food, having food available, being with certain people

-Hunger: Physical hunger is not usually a trigger for bingeing, but some people may eat in response to feeling emotional hunger.

-Dieting: feeling restricted by a diet can trigger the urge to binge eat.

Avoiding your triggers

The first step in overcoming any urge to binge is understanding your triggers. A trigger could be anything that sets off a chain of events that leads to you overeating. It could be a certain time of day, a place, a feeling, or even certain people. Once you know your triggers, you can start planning and implementing strategies to avoid them.

One common trigger is being around food when you’re feeling hungry. If you know you tend to overeat when you’re hungry, make sure to eat regular meals throughout the day so that you’re not too hungry when you have access to food. You can also carry healthy snacks with you so that you have something to eat if you start to feel hungry and think about bingeing.

Another common trigger is being in certain situations or places where you have binged in the past. If there are certain places where you tend to overeat, try to avoid them as much as possible. If certain situations lead to bingeing, such as being around certain foods can also be a trigger for some people. If certain foods lead you to binge, try not to keep them in the house or have them available when you’re trying to overcome your urges.

It’s also important to understand your emotional triggers. When stressed, anxious, or down, we may be more likely to turn to food for comfort. If this is the case for you, it’s important to find other ways of dealing with your emotions instead of using food as a crutch. Some people find it helpful to journal their feelings or talk to a therapist or counselor about their emotions. Others find relief in exercise or other forms of self-care, such as getting a massage or taking a relaxing bath.

There are many different kinds of triggers, and it’s important to figure out what yours are so that you can avoid them and overcome your urges to binge eat.

Cope with your emotions

Cope with your emotions. Emotional eating can respond to boredom, depression, anxiety, or stress. When you feel any of these emotions, take a step back and analyze your feelings. If you’re truly hungry, eat something healthy. If you’re not hungry, try to engage in another activity to distract yourself or relieve your emotions differently.

Identify your triggers. Keep a journal to track when you have the urge to binge eat. Write down what you were doing, how you felt, and what you ate. After a while, you may start to see patterns emerge. Once you know what triggers your binge eating, you can work on avoiding those trigger foods or situations altogether.

Plan ahead. Keep yourself from getting too hungry throughout the day, or you’ll be more likely to binge eat later. Eat regular meals and snacks, so you’re less likely to overeat later. Planning will also help you resist the temptation of unhealthy foods when hunger strikes.

Practice portion control. It’s easy to overeat even healthy foods if you’re not paying for portion sizes. When cooking for yourself, measure out reasonable portions ahead of time. Avoid all-you-can-eat buffet restaurants where it’s easy to lose track of how much food you’re consuming.

Resist temptation. When presented with tempting foods—especially those high in fat and sugar—try your best to resist them altogether. This may mean avoiding certain restaurants or social gatherings where unhealthy foods are served or keeping unhealthy snacks out of your home so that they’re not within arm’s reach when hunger strikes.

Seek professional help

If you cannot control your urge to binge, it is important to seek professional help. This can be in therapy, medication, or a combination of both. Therapy can help you to understand your triggers and develop coping mechanisms to deal with them. Medication can help to stabilize your mood and make it easier to manage difficult emotions. If you are struggling with an eating disorder, seeking professional help is the best way to overcome your urges and start on the path to recovery.