Ending Binge Eating in Bulimia Recovery

As people, we naturally tend to avoid the hard, the uncomfortable, and the unpleasant. This is just a part of the human condition we all live with, where our feelings and emotions can be difficult to cope with. Feelings like worry, fear, shame, sadness, or guilt, can quickly overwhelm a person, and oftentimes our first line of defense is trying to avoid or ignore these feelings in any way we can. 

We often use self-soothing actions to shelve these internal feelings for later, instead opting for instantaneous, temporary relief. For some people, these can be risky behaviors like excessive drinking or drug use. For others, it can be distractive behaviors, like doomscrolling, playing video games, or binge-watching shows to delay or avoid confronting their emotions. 

Binge eating is another form of emotional redirection that those with bulimia know well. As a coping mechanism, binging tends to bring much more harm than good. Once the initial rush from food ends, many binge-eaters find themselves feeling even more guilty or ashamed after an episode. The sense of losing control over one’s actions may even set up the next binge eating episode, creating a self-eating spiral if a person feels they aren’t able to fight back against their urges.

To end binge eating and find bulimia recovery once and for all, we have to start by understanding the root of binge eating itself.  

First, what is binge eating?

Simply put, binge eating describes the mass consumption of food in a short period. It’s important to note that many people at some point in their life will overeat or binge eat food. This in itself is not the problem. The problem results from the compulsive nature that accompanies the binge eating behaviors of those with bulimia or binge eating disorder. When it becomes a problem to the point where the person feels out of control, loses their ability to slow or stop their eating tempo, and ensuingly feels emotionally distressed is when it steps into disorder territory.

It is also important to recognize that binge eating is not about a lack of willpower. Rather, those who feel their lack of willpower is to blame for their binge eating problems aren’t seeing the forest for the trees. In truth, they are navigating a landscape where learned behaviors, genetic predispositions, and emotional needs intersect. 

This landscape of increased risk factors can include:

• Genetic factors (1)
• Family history of binge eating
• Food restriction or insecurity
• Social pressures and dieting
• Mental health problems
• Hormonal issues
• Emotional regulation issues
• Lack of coping skills

Looking over these, it becomes clearer that internal fortitude alone may not be enough to end binge eating. Some things simply cannot be “willpowered” out of. Our eating behaviors and beliefs are embedded within a contextual map that we spend our lives navigating, learning, and unlearning the food rules that come along with it. 

What’s the difference between binge eating disorder and bulimia?

Bulimia and binge eating disorder (BED) share key similarities in that they both fundamentally involve binging large amounts of food. Additionally, they are both often driven by psychological distress, with guilt and shame creating a cycle of overeating to appease emotional turmoil. 

However, bulimia includes compensatory behaviors like vomiting, excessive exercise, or fasting to prevent weight gain, while BED does not. Like other eating disorders as well, those with bulimia also may feel a heightened preoccupation with weight control, and use purging as their preferred method. They may have a fear of gaining weight and suffer from distorted body image, whereas those with BED might not have as severe of pathology. 

Despite these differences, both disorders significantly impact physical and mental health. Recovery from both bulimia and binge eating disorder involves understanding emotional triggers, developing healthier coping mechanisms, and ultimately, practicing self-compassion to sustain a healed life.

Food as a coping mechanism in bulimia and binge eating

Delving into the emotional aspect of binge eating, let’s go back to some of the initial roots of binge eating in bulimia that we talked about. Distressing emotions such as anxiety, fear, depression, and stress can all whip up a storm that can lead us unsettled and uncomfortable, looking for a way out of this negativity.

Food can provide temporary comfort or distraction from these emotions but it does nothing to address the underlying issues that push people into overeating. Over time, relying on food to cope can create a harmful cycle of emotional eating, leading to further distress and disordered eating patterns.

To break this cycle, it's important to find healthier ways to handle your emotions and stress, otherwise, the cycle of binge eating continues. Recognizing what triggers your binge eating, and then working on new strategies to cope with those triggers, is key to finding a way out of this overeating loop and to recovery.

Identifying the emotional triggers of binge eating

Identifying the situations, emotions, or thoughts that lead to binging episodes is crucial. Taking note of your feelings ahead of time can help you make proactive steps toward avoiding a binge eating episode. By recognizing your emotional environment and potential triggers, you can learn new, sustainable coping mechanisms to replace the binge eating spiral. This way, you can learn how to manage your emotions and respond accordingly.

When you feel the urge to binge, pause and ask yourself the following questions:

1. What am I feeling before, during, and after a binge? Try to identify the specific emotions that are being experienced.
2. What triggered this feeling? What happened this week or today? Consider the contextual events or thoughts that led to your current emotional state.
3. Am I truly hungry, or am I trying to soothe an emotion? Distinguish between physical hunger and emotional hunger to strengthen your intuitive eating skills.
4. What do I need right now? Think about what might help you feel better without turning to food. Maybe that’s a phone call, a walk outside, or a mindful meditation.

Asking these questions can help you become more aware of your emotional triggers and make more conscious choices about how to respond to them.

Coming up with coping mechanisms for overeating

To develop coping mechanisms for urges, it’s important to first note that these feelings are a natural part of the recovery process. They might come up when you're stressed, feeling down, or facing certain triggers you've identified. A good strategy is to have a list of alternative activities you can turn to when the urge to binge eat strikes, like going out into nature, doing some centering breathing exercises, or calling a supportive friend.

Mindfulness techniques can also be helpful as they can address the root core of binge eating. Being more aware of your thoughts and feelings in the moment allows you to respond in a healthier, more intentional way. 

Mindfulness can help you tune into your body's signals of hunger and fullness, as well as the emotional triggers that might lead to binge eating. By staying present and fully engaged during meals, you can connect better with your body's needs and make more thoughtful choices about what and how much you eat.

Learning how to cope with your emotions with effective coping skills and mindfulness techniques will ultimately help you navigate these urges more easily, marking real progress toward a healthier relationship with food.

Practice self-compassion in your recovery journey

Practicing self-compassion is beneficial for any person to learn, especially someone struggling with an eating disorder like bulimia or binge eating disorder. Being kind to yourself when you're struggling or facing setbacks is so important for nurturing a positive perception of yourself and avoiding the cycle of guilt and shame that often comes with disordered eating. Think about how you would support a friend going through a tough time, and try to offer yourself that same kindness and understanding.

Be kind to yourself in binge eating recovery. You weren’t born with a coping skill set or a mental and emotional checklist. Developing these self-care strategies takes time. If you do have a setback, forgive yourself, acknowledge what happened, and try to move forward without guilt or shame. Celebrate your progress, no matter how small, because every step forward is a significant achievement in your recovery journey.

Looking forward to ending binge eating

Understanding what triggers your binge eating and developing corresponding coping mechanisms for urges will help you in the recovery long run. Giving yourself the tools to fight back against the comforting urge to binge will lead you to prop yourself up without the need to overeat. By incorporating these strategies, you can make meaningful progress towards healthier habits and a more balanced approach to eating.

Remember, recovery is a journey, not a destination. Be kind to yourself and stay mindful of your progress as you walk this path. Each step forward, no matter how small, is a victory.

When you face moments of doubt, remind yourself of how far you've come and the strength you have. Recovery isn’t about perfection; it's about making gradual improvements and learning to handle life's challenges with resilience and grace. By staying committed to your journey and reaching out for support when you need it, you can build a healthier, more fulfilling relationship with food and yourself.

With Peace,

Whitney Chase

Whitney Chase is the Writer and Content Manager for Sarah Lee of Sarah Lee Recovery. She holds her degree in Psychology from Georgia State and has a strong passion for the mental health field, writing, and advocacy work.

Posted on July 11th, 2024.

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