How to Cope with Binge Eating Urges
Have you been struggling with binge eating?
If you've been struggling with binge eating, know that you're not alone. It can feel isolating, but many people experience it. You might feel completely out of control around food and believe that stopping binge eating is impossible.
Here's a therapy skill I like to teach clients to help them understand and cope with urges to binge. It's called the HOLD UP skill.
When experiencing an urge to binge, I encourage clients to pause and review each aspect of the HOLD UP skill. This helps to slow down the process and encourages self-reflection. The skill highlights common contributing factors that often lead to binge eating. So, let's examine the HOLD UP skill below.
H: Am I HUNGRY? HAVE I been eating enough?
If you are hungry or have been under-eating, it's important to nourish your body. Hunger due to under-eating is a common trigger for binge eating. Think of it like holding your breath for a long time and then finally GASPING for air; under-eating can lead to a similar response, with binge eating serving as a way to compensate. In this situation, binge eating is really more like make-up eating.
To support yourself in eating, consider sharing a meal with someone else either in person, over the phone, or via video call. If you're alone, setting a timer for 15-30 minutes can help you take your time with your meal, as rushing through eating can exacerbate binge eating tendencies. Alternatively, dining in a public setting can provide additional support.
If you're not already working with a dietitian, consider seeking one out as they are invaluable partners in recovering from binge eating. If you need recommendations, here's a list of trusted referrals.
O: Am I experiencing OVERWHELMING emotions?
Common overwhelming emotions associated with binge eating include anger, anxiety, guilt, sadness, fatigue, and boredom. Take a moment to identify how you are feeling in the present moment. Utilizing a feelings wheel can be helpful in accurately labeling your emotions. Instead of using binge eating to cope with your emotions, try implementing some distress tolerance, emotion regulation, or urge surfing skills.
L: Am I feeling LONELY?
If you're experiencing loneliness, consider reaching out to someone you can connect with. Spend time with friends, family, or even pets—they all offer companionship. Whether it's in-person or virtually, explore whatever option suits you best. Some clients have found writing snail mail to loved ones to be a meaningful way to bridge distances and connect. Consider spending time in a park or at a cafe or other public place to enjoy the company of others and alleviate feelings of loneliness.
D: Do I have DIETARY rules and did I break one?
Dietary rules are very risky as no one can always adhere to them. When you inevitably break your food rules, it can trigger a "F*** it" mentality, leading to overwhelming feelings of guilt and shame which can then lead to binge eating episodes. It's imperative to transition away from rule-based eating and instead adopt a more plate-by-plate approach or intuitive approach to eating. Professional guidance from dietitians can be so helpful in making this shift.
U: Am I UNDER the influence?
Being drunk or high can significantly increase the likelihood of binge eating, as it diminishes inhibitions and impairs judgment. Additionally, alcohol and substance use can intensify emotions, potentially prompting the use of binge eating as a coping mechanism. It's important to explore strategies to either stop or reduce the use of alcohol and other substances to mitigate binge eating. It’s also important to educate yourself about what you are taking, for information about safer drug use, click here. Below I will share some information about alcohol and how to stay safe when drinking as alcohol and binge eating often occur together.
When it comes to alcohol use, for every alcoholic drink you consume, your body can expel up to four times as much liquid. This happens because alcohol has a diuretic effect, meaning it makes you pee more, which leads to dehydration. Dehydration is a big reason why you feel terrible after drinking too much. To avoid feeling awful, try to drink at least 8 ounces of water for every alcoholic drink you have, and take your time. When you drink slowly, your body can keep up with breaking down the alcohol. But if you drink too fast, your body can't keep pace, and the alcohol stays in your system longer, messing with your brain and other parts of your body. Note that it takes about 2 hours for the adult body to completely break down a single drink. The best thing to drink for rehydration is water. Start and end your drinking session with water to help your body stay hydrated and lessen the bad effects of alcohol on your body.
There are many myths about how to sober up after drinking alcohol. Some common ones include drinking caffeine, taking a cold shower, vomiting, or sleeping it off. But the truth is, the only real way to become sober is to give it time, so your body can process the alcohol. Your body mainly breaks down alcohol in your liver, with a little bit also broken down in your stomach lining. About 10% of it leaves your body through sweat, breath, or urine. Throwing up, drinking coffee, or eating simply changes what is in your stomach and has the potential to shock your system into believing its feeling better. In reality, none of these things change the chemical composition of your blood, which is where the alcohol is. On average, your body breaks down alcohol at a rate of 0.016% per hour after you stop drinking. So if your blood alcohol concentration (BAC) is 0.08%, it will take about 5 hours for it to return to 0.0%.
Alcohol depresses the central nervous system, which controls vital functions like the gag reflex and breathing. Alcohol poisoning occurs when someone drinks too much alcohol too quickly, potentially leading to death if breathing stops or if they choke on vomit due to a compromised gag reflex.
Signs of Alcohol Poisoning:
Vomiting while unconscious: While it's common for people to vomit after excessive drinking to expel alcohol before reaching dangerous levels, vomiting while passed out or struggling to stay awake is a clear sign of alcohol poisoning.
Unresponsive: If someone can't be awakened, even with physical stimulation like pinching or shaking, they may be in serious danger. Immediate help should be sought.
Shallow or Slow Breathing: Difficulty in breathing or very slow breaths, along with being difficult to rouse, indicates respiratory depression, risking oxygen deprivation to the brain and potential choking on vomit.
Cold, clammy, or bluish skin: Blue skin signals severe oxygen deprivation and requires urgent attention. Even without blue skin, cold and clammy skin along with other symptoms like unresponsiveness or slow breathing necessitate immediate help. For individuals with darker skin, the color change might be most visible in nail beds or inside lips.
Additional critical signs to watch for:
Mental confusion, stupor, coma, or inability to wake up
Seizures
Slow breathing (fewer than 8 breaths per minute or more than 10 seconds between breaths)
Irregular breathing (10 seconds or more between breaths)
Hypothermia (low body temperature), bluish skin color, paleness
If you suspect you or someone has alcohol poisoning, CALL 911 immediately.
P: Have I been PROHIBITING myself from what I actually want?
Often people who struggle with binge eating often deny themselves the foods they truly desire. For instance, if you’re dining out with a friend who orders a salad while secretly craving a fried chicken sandwich, they may feel compelled to conform and opt for the salad as well. However, later in the day, this self-restriction can backfire dramatically. They might find themselves impulsively driving to a fast-food restaurant and consuming multiple fried chicken sandwiches in a solitary binge session. This behavior can stem from a desire to avoid weight stigma, such as receiving disapproving looks from others, or facing negative comments from family members about your food choices. If this resonates with you, it's crucial to incorporate foods you enjoy. Instead of avoiding foods you like, consider adding pleasurable options to your meals or snacks (for instance, pairing chocolate with crackers, cheese, and carrots).
The HOLD UP skill is a tool designed to assist you in identifying the factors contributing to your urge to binge eat. It enables you to implement skills that are relevant to those contributing factors. Additionally, it serves as an opportunity to reflect on lessons learned and develop a plan to prevent the contributing factors from occurring again in the future, thereby reducing the likelihood of future episodes of binge eating.
If you want additional support overcoming binge eating, schedule a free intro call with me to become a therapy client (California, Oregon, and Arizona residents only).