Eating is a common response to stress, anxiety, depression, and other intense emotions. Many people “eat their feelings” from time to time. But when does emotional eating become a concern?

At what point can emotional eating be labeled as bingeing?

The line between “normal” and disordered eating is tricky to draw because so much of “normal” eating is inconsistent and imperfect. No one follows the same meal plan 365 days a year. For some people, skipping breakfast is “normal.” For others, it might be considered restricting.

The difference between healthy and disordered eating is not just about the food itself. The main things that separate the two are the emotions a person is feeling and whether or not they are following hunger and fullness cues.

If a person skips breakfast to limit their daily food intake, their eating is disordered. But another person might skip breakfast because they genuinely aren’t hungry in the morning.

Know What Binging and Overeating are…

Overeating is a normal part of life on holidays, parties, and other occasions. Still, it becomes disordered when it happens regularly, and we feel like we don’t know how to stop ourselves from eating to the point of discomfort.

What qualifies as a binge?

A binge is not necessarily characterized by the amount of food consumed but by the feelings one experiences while eating. You may binge without even being hungry. Feelings of shame and guilt usually follow binges.

Know This…

It was not a binge if you ate past the point of fullness at Thanksgiving dinner but feel completely content and in control of your eating.
Eating a large number of chips at a party is not a binge.
Polishing off a pint of ice cream after a breakup is not a binge if it is an isolated occurrence.
Emotional eating usually happens with certain foods like sweets or salty snacks, but binges can involve any food.

What causes binge eating?

Here are some common reasons for binge eating:

To numb difficult emotions
In order to fill a void caused by boredom, loss, or grief
For comfort: Using food as comfort isn’t bad in itself, but it may be helpful to explore deeper underlying issues when it becomes an uncontrollable pattern.
Restriction: Restricting earlier in the day may lead you to binge later. Getting overly hungry makes it difficult to make mindful food choices.

Emotional eating may be a coping skill, but it is not habitual and does not happen due to restriction. Each instance of emotional eating usually has a specific trigger, whereas bingeing can seem like a chronic issue with no clear triggers. The reasons listed above might not necessarily be clear when actively bingeing.

How do you know if you binge eat?

You often get some kind of pleasure from emotional eating. It does its job and fulfills your need for comfort at the moment. Bingeing isn’t always enjoyable and often leaves you feeling worse off than before.

If you eat until you feel physically uncomfortable but unable to stop and have ceased enjoying the food, you are likely bingeing.

How do you fix binge eating?

If you think you have a binge eating disorder:

Reach out for help.

Your struggles are real and just as valid as any other eating disorder. You deserve support. An eating disorder therapist and dietitian can help guide you towards less chaotic eating habits.

Reduce restrictions as much as possible. (This includes diets of any kind).

You might feel the urge to compensate for bingeing by restricting, but this will only exacerbate your struggles. Eat regular, adequate meals and snacks, including various food groups.

Know that you are not a failure. In our diet culture, the restriction is regarded as an achievement, as if hunger is something to conquer and overcome. Overeating, by default, seems synonymous with failure. Your lack of control in your relationship with food is not a personal failing.

Begin Emotional Eating Therapy or Binge Eating Therapy in California Today!

Kindful Body has a team of eating disorder therapists and dietitians equipped to address binge eating disorders. Contact us for a consultation to begin online binge eating disorder therapy.

Kindful Body Counseling can support you with eating disorder treatment and more.

You can continue to be stuck in the daily battle against yourself... or you can take your next step towards healing and loving yourself. There is hope — full recovery is possible. We offer other services if you’re looking for additional support in online therapy practice in California. This includes eating disorder treatment for students and adolescents, emotional eating recovery, brain spotting for eating disorders, trauma therapy, anxiety treatment and stress therapy, low self-esteem issues, and relationship therapy. When you’re ready, we will see you for eating disorder treatment in Sacramento, San Jose, Oakland/Berkley, Walnut Creek, San Mateo, Orange County, CA, and statewide through online therapy in California.

Emotional Eating vs. Binge Eating