Occasional overeating isn’t necessarily a cause for concern. But frequent binge eating can harm your mental and physical health.
To stop binge eating, therapists recommend focusing on your eating behaviors, identifying your triggers, and exercising regularly.
For additional support, therapists, psychiatrists, and medical professionals can help you manage your binge eating.
Eating more food than intended in a short period of time with a sense of loss of control is referred to as binge eating. If it happens all the time, it can take a toll on your physical and mental health and quality of life [1].
People engage in binge eating for all sorts of reasons. For some, it might be a way to numb or avoid uncomfortable feelings. Others might have challenges with eating regulation due to a mental health concern like attention-deficit hyperactivity disorder [2] (ADHD). And when a person’s overeating is severe and chronic, they might meet the diagnostic criteria for binge eating disorder (BED).
Regardless of what’s driving your binge eating, know that there are steps you can take to get it better managed. Therapy and/or medication can be helpful. But some self-management strategies can help you change your eating habits. In the following guide, we’re sharing some therapist-backed suggestions to help you stop binge eating and create a healthier relationship with food.
1. Focus on your behavior
Some people may think that to change your eating habits, you first need to change the way you think about food. But research suggests the opposite might be true. Experts who study binge eating have found that [3] if you focus on changing your eating behavior, healthier thoughts and feelings about food may follow. In practice, this might look like:
Scheduling your meals and maintaining a consistent routine
Grocery shopping and meal prepping nutritious foods you enjoy
Making sure you have access to snacks so you don’t go too long without eating
Avoiding multitasking while you eat so that you can savor your food
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2. Identify your triggers
When it comes to overeating, everyone has different triggers. But if you know what they are ahead of time, you can give yourself time to prepare. Here are some examples of common triggers and what you can do to manage them:
Night binge eating: If you tend to overeat late at night, you’re not alone [4]. Maybe it’s because you have sleep difficulties, live with an untreated mental health concern like depression or anxiety, or you don’t eat enough during the day. In these situations, maintaining consistent eating and nighttime routines and avoiding trigger foods later in the day can help.
Binge eating due to boredom: Sometimes, binge eating can be a way to overcome boredom [5] when you’re understimulated. One simple way to interrupt this cycle is to check in and ask yourself, “Am I truly hungry right now? Or am I eating because I’m bored?” If it’s because you’re bored, try to find a different activity to occupy your mind and body.
Emotional binge eating: Food can be a source of emotional comfort, and that’s not always a bad thing. But if you rely on food to manage difficult feelings all the time, it can negatively impact your health [6]. Try to identify some replacement behaviors. What are some healthy ways to manage stress that don’t involve food? Having a list of coping strategies ahead of time can help you avoid emotional eating.
3. Get regular exercise
Movement can be good for your mental and physical health. But increasing physical activity can be especially helpful for preventing binge eating [2].
Exercise might make you less likely to binge eat because it causes a release of dopamine [7] and other “feel-good” brain chemicals. This activation of the brain’s reward system might help you become less reliant on food to cope with stress. Research also shows that exercise can help people manage symptoms of mental health challenges associated with binge eating (like depression and anxiety [8]).
4. Talk to a professional
If you’ve tried to get your eating under control on your own but it's not getting better, don’t hesitate to seek support. Therapists and psychiatrists who specialize in eating disorders can help. They can provide an evaluation to determine whether you have a clinical condition like binge eating disorder (BED) and help ensure you get the right care for your needs. This might include:
Therapy: Cognitive behavioral therapy [9] (CBT) is considered one of the most effective treatments for binge eating. It can help you uncover the source of your binge eating and replace unhelpful patterns with healthier eating habits.
Group support: Overeaters Anonymous [10] is a 12-step inspired program for people who have challenges with binge eating. Depending on your location [11], you may be able to attend meetings in person or online. Being around other people who understand what you’re going through can be a helpful part of your recovery.
Medical oversight: Sometimes, binge eating can cause health complications that may require a doctor’s care. So it might be helpful to seek a medical evaluation. You can also speak to a medical professional if you’re interested in using medication [12] to manage your binge eating.
A common signal is noticing that binge eating shows up during times of stress, exhaustion, or emotional overload. Many people realize they weren’t lacking discipline, but responding to unmet physical or emotional needs. That insight helps shift the focus from self-blame to understanding patterns.
Brandy Chalmers, LPC
Clinical reviewer
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Binge eating can negatively affect your mental health and physical well-being. Frequent bingeing may be a sign of binge eating disorder (BED) or another mental health condition that may require professional help to overcome.
Fortunately, binge eating can be managed with the right support. Therapists recommend building consistent eating routines, planning ahead, identifying triggers, and minimizing distractions while eating. Exercise can also prevent binge eating because it activates the brain’s reward center.
However, if it’s difficult to stop binge eating on your own, know that it’s OK to ask for help. With therapy, group support, and medication (if needed), you can better manage your eating habits and develop a healthier relationship with food.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Medical Complications of Binge Eating Disorder https://pubmed.ncbi.nlm.nih.gov/31046929/
- ADHD and Binge Eating: How to Build a Healthy Relationship With Food https://add.org/adhd-and-binge-eating/
- Reducing binge eating through behavioral-focused versus emotion-focused implementation intentions in patients with binge eating disorder or bulimia nervosa: An experimental approach https://www.sciencedirect.com/science/article/pii/S000579672300147X
- Night Eating Syndrome: How to End the Nighttime Eating Cycle and Sleep Better https://www.allianceforeatingdisorders.com/nighttime-eating-syndrome/?gad_source=1&gad_campaignid=20831489214&gbraid=0AAAAACQjuTRUw8Y3Wr1ncRQUSXrIGvSJ_&gclid=CjwKCAiA3rPKBhBZEiwAhPNFQO3fbwT1pqW6g5gWlkkY17p2W0KVnCXgG2Kk0hrnsOwBazivhMVAFxoCaFIQAvD_BwE
- Eaten up by boredom: consuming food to escape awareness of the bored self https://pmc.ncbi.nlm.nih.gov/articles/PMC4381486/
- Stress-induced overeating behaviors explained from a (transitory) relief-learning perspective https://www.sciencedirect.com/science/article/abs/pii/S0031938424002555
- Bidirectional Association between Physical Activity and Dopamine Across Adulthood—A Systematic Review https://pmc.ncbi.nlm.nih.gov/articles/PMC8301978/
- Treating Binge Eating Disorder With Physical Exercise: A Systematic Review and Meta-analysis https://www.sciencedirect.com/science/article/pii/S1499404623000891#:~:text=Considering%20the%20psychological%20and%20cognitive,esteem%20and%20behavioral%20control%20abilities.
- Binge-Eating Disorder Interventions: Review, Current Status, and Implications https://pmc.ncbi.nlm.nih.gov/articles/PMC10528223/
- Overeaters Anonymous: An Overlooked Intervention for Binge Eating Disorder https://pubmed.ncbi.nlm.nih.gov/34299752/
- And your journey begins… https://oa.org/and-your-journey-begins/?gad_source=1&gad_campaignid=21240400270&gbraid=0AAAAADjzhZ1cEQF7d50xvDgGrmoRmoUOX&gclid=CjwKCAiA3rPKBhBZEiwAhPNFQPZ2AH-GGcba0gcMeVrvdo1-nfMnYaq0DUhixNUO0pB4VpXrVmUkHxoCH5sQAvD_BwE
- Binge Eating Disorder https://www.ncbi.nlm.nih.gov/books/NBK551700/#article-35385.s8
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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