When most hear the term “binge,” they typically think of eating too much, but it’s so much more than that. Bingeing isn’t necessarily about how much food you eat, it’s all the feelings that go with it.
Bingeing is typically characterized by eating larger amounts of food than other people in the same time frame. Not just once a couple of weeks, or every couple months, but multiple times a week for months. It’s typically hard to stop a binge and feels mainly emotional, but also physical discomfort afterwards.
It completely consumes you and affects your mental, emotional, and physical well-being every single day. One of the main reasons I wanted to start sharing my recipes with you is because testing recipes puts me in a position that pushes me through recovery. I’m putting myself in the position for an easy binge to take place. I’m no pro at it by any means. It is something I work hard toward every day.
Recognizing the Signs of a Binge
Recognizing the signs of a binge is key to overcoming them. Physical cues like restlessness, tightness in the chest, or sudden cravings, along with emotional signals such as stress, anxiety, or feeling out of control, can indicate a binge is coming. By preparing in advance and having a plan in place, you can regain control when these urges arise. At first, it may be difficult to understand what triggers a binge, but with time and awareness, you can break free from the cycle.
Your triggers are what play the biggest role in Binge Eating Disorder (BED). The main triggers stem from emotions, and then the environment around you. My biggest trigger has been the need to feel comfort. My fiance travels for work, leaving me alone for multiple weeks at a time. My cookies are the one thing that brings me comfort because I know that it brings comfort to anyone I bake them for. They consume me, and it leaves me hating the one thing I love to do.
It’s so hard to explain because all I hear is “oh, everybody eats for comfort.” It’s so much more than that, and that has been my biggest fear of talking about everything: the backlash of people saying that this is “normal.” IT IS NOT NORMAL.
Stopping a Binge in the Moment
Stopping a binge in the moment sounds like it requires willpower and discipline, but I promise you, it’s not. In the moment, it can feel very overwhelming—like an invisible force pulling you in. Even when it feels like there’s nothing you can do to stop, and it will be hard, trust me. So many times, all I think is why stop, but you do have the power to regain control.
The key is to recognize what’s happening and to take intentional, small steps to interrupt it. You may not succeed on the first try. It takes practice, but having a plan in place can help you refocus and redirect your emotions. Here are some effective strategies to help you stop a binge when the urge strikes.
Pause & Acknowledge the Urge
One of the most powerful tools I’ve learned is to pause and take accountability for my actions. Instead of letting the urge consume me, I allow myself to recognize what’s happening in the moment. I take a deep breath and name the emotions I’m feeling—whether it’s stress, loneliness, or frustration.
By identifying what’s going on, I create space to better understand why I’m feeling this way and why the urge is surfacing. Acknowledging it without judgment allows me to regain control and make a conscious choice in how to move forward.
Physically Remove Yourself from the Situation
Sometimes, the best thing you can do is “close the kitchen” and remove yourself from the situation. Step into another room, take a walk, or find an activity that shifts your focus. Reaching out to someone—whether through a call or text—can also help, even if it’s just to distract yourself. If talking about it feels too difficult, write it down.
Journaling has been a game-changer for me, allowing me to fully process my emotions and stay in tune with what I’m feeling. It’s a simple habit that has kept me grounded throughout my journey.
Remind Yourself of Past Experiences
Think about how you typically feel after a binge—both physically and emotionally. Whenever I reflect on past experiences, I’m reminded that bingeing has never truly made me feel good. In the moment, it might bring a fleeting sense of satisfaction, but that feeling never lasts. Instead, try to recall a time when you did stop yourself from bingeing and how strong and in control you felt afterward. Holding onto that feeling can be a powerful motivator in breaking the cycle.
What to Do After a Binge
What truly changed things for me wasn’t just learning how to stop a binge—it was learning what to do after one. Instead of spiraling into guilt and restriction, I began focusing on self-compassion, reflection, and moving forward. That shift helped me break the cycle and regain control over my relationship with food. These are the things that have helped me the most with getting past a binge.
Replace Guilt with Self-Compassion
Learning to replace guilt with self-compassion completely transformed my mindset. It allowed me to fully process what had happened without punishing myself, breaking the cycle of restriction and spiraling. It wasn’t easy—it took time, patience, and a lot of practice. But just in the past month, I’ve truly learned how to do this, and that shift has kept me out of the restrict-binge cycle for good.
Rehydrate & Nourish Yourself
Nourishing yourself is one of the best things you can do after a binge. Start by drinking plenty of water to help your body process the excess food and stay hydrated. Resist the urge to restrict—cutting back or skipping meals will only increase the likelihood of another binge.
Instead, focus on eating balanced, nutrient-dense meals at your next eating time. Prioritize whole foods that make you feel good, and listen to your hunger cues without guilt. Your body doesn’t need punishment—it needs care and consistency to rebuild trust with food.
Get Back to Your Routine
One of the most helpful things for me has been to let go of the binge and move forward as if it never happened. Instead of dwelling on it or letting guilt take over, I focus on getting back to my usual routine.
The more I treat the next meal, workout, or day as normal, the easier it is to break the cycle. A single binge doesn’t define me or erase my progress—what matters most is how I respond and keep going.
Long-Term Strategies to Reduce BInges
Binge eating can feel overwhelming, but with time, awareness, and intentional strategies, you can break the cycle. Here are some long-term approaches that have helped many people, including myself, reduce binges and build a healthier relationship with food.
Eat Regular, Satisfying Meals to Prevent Extreme Hunger
One of the most important steps to reduce binges is to ensure you’re eating enough throughout the day. I make sure to not skip meals or restrict any foods that may lead to intense hunger. Try to aim for balanced, satisfying meals that you enjoy and that will keep you fuller longer.
Allow All Foods in Moderation
Many times, I’ve realized that I binge because I restricted certain foods or labeled them as “bad.” This creates a sense of deprivation that can trigger overeating when those foods are eventually allowed.
The key is to allow all foods in moderation, removing the “forbidden” mindset. By enjoying a variety of foods without guilt or shame, you’ll break the cycle of restriction and bingeing, and build a healthier relationship with food.
Identify and Address Emotional Triggers
My emotions play a significant role in binge eating, often leading me to turn to food for comfort, stress relief, or to escape difficult feelings. Identifying your emotional triggers is essential in reducing binges.
Pay attention to patterns—are you more likely to binge when you’re stressed, bored, or lonely? Once you identify your emotional triggers, find healthier ways to cope, such as journaling, talking to someone, practicing mindfulness, or engaging in a hobby that brings you joy.
Build a Healthier Mindset Around Food and Self-Care
Healing your relationship with food is just as much about nurturing your mind as it is about what you eat. I have focused on building a mindset that prioritizes self-care over self-punishment. Instead of viewing food as a source of guilt or shame, see it as nourishment for your body.
Treat yourself with kindness and patience throughout your journey, recognizing that setbacks are part of the process. By cultivating a mindset that supports balance and compassion, you’ll make progress toward a more peaceful relationship with food.
Personal Insight
For me, the biggest turning point came when I learned to stop punishing myself after a binge. I used to spiral into guilt, but now I focus on self-compassion and getting back to my normal routine without overthinking it. Additionally, allowing all foods in moderation has helped me avoid the “all or nothing” mentality.
Most importantly, recognizing my emotional triggers and finding healthier ways to cope has made a huge difference in reducing the frequency of binges. It’s a journey, but with time and consistency, these strategies have made the process much easier to navigate.
The Bottom Line
Breaking the cycle of binge eating isn’t easy, but with awareness, intentional strategies, and self-compassion, it is possible. The journey may have its ups and downs, but every step you take toward understanding your triggers, building healthier habits, and being kinder to yourself makes a significant difference. It’s important to remember that a single binge doesn’t define you—it’s how you respond that matters.
Through my own experience, I’ve learned that taking small, mindful steps in the moment can help stop a binge, and practicing self-compassion after one helps break the cycle. By addressing emotional triggers, eating regular meals, and allowing yourself the freedom to enjoy all foods in moderation, you can build a stronger, more balanced relationship with food.
Recovery is a process, and it’s okay to take it one day at a time. The most important thing is to keep going, be patient with yourself, and trust that with time, you can heal your relationship with food. Your journey is unique, but know that you’re not alone—there is always room for growth, progress, and, ultimately, peace with food.
Thank you for spending time with me. I’m so happy you’re here!
love, mace <3