21 Jun Help, How to Stop Binge Eating?!
In therapy, how to stop binging is often a therapy goal. Binge eating can feel like a constant battle. You try to control binging by limiting what you eat, making new meal plans, and promising yourself that “this time will be different,” only to find yourself back in the same cycle—eating more than you intended, feeling guilty, and wondering what went wrong. If this sounds familiar, know that you’re not alone. Many people experience this pattern, and while it can feel overwhelming, there are practical, evidence-based strategies that can help you break free.
In this blog post, we’ll explore how making small, manageable changes to how you approach food can help you regain a sense of control, reduce the urge to binge and build a healthier relationship with eating.
Why Binge Eating Happens?
Binge eating isn’t just about food, rather it’s often linked to the way we think about eating, emotions, and our body. It is so important to understand the science behind binge eating patterns. Many people who binge eat have a history of strict dieting or rigid food rules—cutting out certain foods entirely or skipping meals in an attempt to gain control. While this might seem like the right solution, it often backfires, leading to intense hunger and cravings that trigger binges.
On top of that, binge eating can be driven by emotions like stress, loneliness, or anxiety. It becomes a way to numb difficult feelings or find temporary comfort. Unfortunately, while food might provide short-term relief, it often leaves you feeling worse afterwards—both physically and emotionally.
How To Stop Binging?
Let’s explore how to manage urges for binge eating as we know the real question you’re thinking about is how to stop binging. One of the most important steps in overcoming binge eating is learning how to eat in a way that meets your body’s needs without rigid rules or harsh restrictions. Many people find that when they eat more consistently (regularly!!) and allow themselves to enjoy a wide range of foods, their urge to binge decreases.
What Strategies Can Help Prevent Binge Eating?
- Eat Regularly Throughout the Day: When you go long periods without eating, your body responds by sending powerful hunger signals, making it harder to control what or how much you eat later. Eating balanced meals and snacks at regular intervals (every 3-4 hours) helps prevent extreme hunger and reduces the chances of bingeing.
- Allow All Food Groups: Many episodes are triggered by strict food rules—telling yourself certain foods are “bad” or “off-limits” can make those foods more tempting. When you allow yourself to eat a variety of foods without guilt, the power those foods hold over you begins to fade.
What Thoughts and Beliefs Maintain Binge Eating?
Binge eating isn’t just about what you eat; it’s also about how you think and feel about food. Many people find themselves caught in a cycle of negative self-talk, especially after a binge. Thoughts like “I have no willpower” or “I’ve ruined everything” only make it harder to move forward.
A helpful strategy is learning to recognise and challenge these unhelpful thoughts. Instead of blaming yourself for what happened, try approaching the situation with curiosity rather than judgment. Ask yourself, “What was happening before I started eating? Was I overly hungry, tired, or stressed?” By understanding the triggers behind binge episodes, you can begin to respond differently in the future.
It’s also important to practise self-compassion. Beating yourself up after a binge doesn’t help—it often just fuels the cycle. Instead, remind yourself that change is a process, and that it’s okay to have setbacks.
How Do Mood and Events Link with Binge Eating?
For many people, binge eating becomes a way to deal with difficult emotions. If this resonates with you, it’s helpful to build a toolkit of alternative coping strategies. This might include:
- Mindfulness or deep breathing exercises to manage stress in the moment.
- Journaling to explore what you’re feeling and why.
- Connecting with others for support when you’re feeling overwhelmed.
It’s not about avoiding emotions altogether—it’s about finding healthier ways to respond to them.
- Make Sure You’re Eating Enough: It’s common for people who binge eat to try to compensate by eating very little after a binge. While this might feel like the right thing to do, it often leads to more binges because your body isn’t getting the energy it needs. Ensuring your meal plan is adequate and satisfying is key to breaking this cycle.
How Can I Prevent Setbacks?
Breaking the binge eating cycle doesn’t happen overnight. There will likely be times when you feel like you’ve taken a step back, and that’s okay. The key is to have a plan for how you’ll respond to setbacks. This might include reminding yourself of the progress you’ve made, reaching out for support, or simply focusing on what you can do differently next time.
It’s also helpful to regularly reflect on your progress and celebrate small wins along the way. Over time, these small changes add up, helping you build a more balanced and positive relationship with food.
When to Seek Professional Support?
If you’ve been struggling with binge eating for a while and find it hard to make these changes on your own, reaching out for professional support can make a big difference. A psychologist who has a special interest in disordered eating and eating behaviours can help you develop personalised strategies, work through emotional triggers, and build long-term resilience.
At Positive Wellbeing Psychology, we understand how challenging binge eating can be. Our approach is compassionate, non-judgmental, and tailored to your unique needs. We help clients break free from restrictive food rules, find healthier ways to cope with emotions and develop lasting strategies to prevent future binges.
How Positive Wellbeing Psychology Can Help?
Binge eating can feel isolating and overwhelming, but you don’t have to go through it alone. By learning how to meet your body’s needs, shifting your mindset, and finding healthier ways to cope with emotions, you can break free from the binge-restrict cycle and build a more balanced relationship with food. If you’re wondering how can I stop binging or are searching for how to stop binge eating disorder, reach out to one of our psychologists at Positive Wellbeing Psychology. We’re here to support you on your journey to a healthier, happier you.
Author: Emily Burton
Emily is a Melbourne-based psychologist at Positive Wellbeing Psychology. Her clients describe her as warm and genuine, often feeling comfort and trust early in therapy.
Emily is experienced in treating anxiety, depression, low self-worth, stress and burnout, work addiction, loss of direction in life, goal setting, perfectionism, low self-esteem, adjustment to life changes, Adult ADHD, poor body image and binge eating disorder.