Binge Eating Support series Post 5: During the Binge
The following tips are designed to support you during a binge episode.
If you’re already in it, the goal isn’t to stop or “control” your eating. That usually just adds pressure and makes everything feel more intense. Instead, think about supporting yourself through the moment.
If accessible to you, consider trying the following:
Watch the self-talk. This isn’t a failure; it’s a signal that something is going on.
If you can, slow things down a little. Sitting down, taking a breath, or putting the food on a plate can help without stopping eating.
Check in with your breath—what’s it doing? Can you slow your breathing?
Slow down your chewing for 30 seconds. What aspects of the food are you enjoying right now? What flavors, textures, or temperatures do you notice? Would you make any changes?
Move to a different environment if possible. Our brain builds associations between environments and behaviors. For many, disordered behaviors happen in the same locations. Removing yourself from that location may help interrupt behavior. (This could also be used pre-binge)
Stay connected to your body. Feeling your feet on the floor or noticing your breath can help you feel less checked out.
Give yourself permission to eat. Reminding yourself that the food isn’t forbidden and will likely be here again another time can lower the sense of urgency. (Note: I acknowledge that for people experiencing food insecurity, uncertainty about food access is very real and that there may be nuance here)
Notice how eating may be serving a purpose right now. Ask yourself: What is this helping me with? What might I be feeling, thinking, or doing if I weren’t binge eating right now?
Skip the “Diet starts tomorrow” or “I’ll fix this with exercise later” promises. Continued restriction and overexercising often keep the cycle going.
Again, I want to emphasize that what matters most isn’t “controlling” your behavior, but instead understanding the function of binge eating and identifying ways to care for yourself while it’s happening. Small moments of compassion can make a real difference over time. In the next blog, we will detail ways to care for yourself after a binge.
The information shared in this blog is intended to educate and empower, not to replace medical or mental health services. It should not be used as a form of treatment. If you’re struggling or need individualized care, please reach out to a licensed professional.
