Have you ever lost control around food?
Let’s be honest, most of us have done this at some point. Here are some of the most common situations in which people lose control around food:
If you recognise any of these scenarios I want to tell you something…
It doesn’t have to be this way.
If your bingeing is making you unhappy and you want to stop, please get in touch. There is therapy to address binge eating and people often can and do get better.
How does therapy for binge eating work?
We actually know an awful lot about why people lose control around food. Below I will explain some of the main factors that we know can drive binge behaviour.
How we eat.
By this I mean the timing and content of meals. I know there has been a lot of talk around time restricted eating and not eating breakfast in particular. However, anecdotally I can tell you this – most of the people with binge eating disorder that I’ve worked with over the last 5 years routinely skip breakfast. For this reason, I never do.
The fact is, we aren’t that different from animals. Many of our behaviours are managed by subconscious reflexes that we have little control over. For example, if I watch a horror film on the TV I feel scared, despite the fact that I am in my own home and not in any danger. But I can’t just ‘switch off’ my fight or flight reflex!
Similarly, if I swim underwater, when I come up for air I don’t just breath normally. My body takes over and I gasp I’ve had enough oxygen. It’s the same with food – if your body doesn’t feel it has had enough to meet it’s current energy needs, it will try to take over and you will feel the urge to overeat. You will find yourself craving high calorie foods in particular, because your body wants to consume the greatest number of calories in in the shortest possible time. That’s probably why I have never come across anyone who binges on lettuce.
The way we feel.
Most of us can identify situations that trigger certain behaviours. But behind every behaviour there is usually an emotion driving it. If that emotion is unpleasant or overwhelming, the natural, human thing to do is to seek some relief.
The fact is, binge eating does provide temporary relief from emotions. For a short time, you can focus on the sensations of eating and forget about your troubles. Like all things that are essential to our survival, we are programmed to want food, just as we are programmed to want sex, warmth, shelter and connection. It’s our genes making sure we survive and pass them on.
The problem is, the relief provided by binge eating is only temporary. Once the binge has passed the feelings of guilt soon follow. This can lead to thoughts about restricting food the following day to ‘make up for it’. Unfortunately, as we know from earlier, not eating enough to meet your body’s current energy needs can trigger further binges. People end up stuck in a vicious cycle of restricting, then bingeing, then restricting again, and so it continues.
The way we behave.
I am not against having a few drinks! However, you should be aware of the fact that anything that causes disinhibition (such as drugs and alcohol) will increase the likelihood of you bingeing. This is for two reasons.
Firstly, you will have less will power. Secondly, alcohol lowers your blood sugar. This is why kebab shops are open late at night, when people are coming home from the pub.
The way we learn.
Some people find that particular situations or foods always trigger a binge. Without wanting to get too neurosciencey, this is caused by changes in the brain. In psychology we have a saying – “Neurons that fire together, wire together.” In other words, if every time you eat chocolate you binge on it, your brain will learn that chocolate = binge. However, there are techniques that I can teach you to learn how to break this connection. This can help you to have more control even in the presence of your feared foods and situations.
Therapy takes a step by step approach
I can guide you through all of the above. I can help you to understand your personal binge triggers and teach you some techniques to control them. It will require behavioural change – after all, things will only be different if you do things differently.
Worried about telling me what you binge on?
I do understand that you might feel embarrassed talking about your binges. I feel the same way when I go to my GP about an embarrassing physical problem. I try to remember that GPs have seen hundreds of bodies so I don’t need to feel embarrassed. Likewise, I have read thousands of food diaries from hundreds of people. You won’t shock me; you will be met by understanding and compassion.
Help is available and you are worthy of it.
To find out more about treatment to stop binge eating at YourCBT, book your free 15 minute discovery call or email [email protected]
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I’m so embarrassed about my current behaviours and it’s making it hard to seek help Have you ever felt too embarrassed to seek help for