Eating disorders such as bulimia nervosa and binge eating disorder involve eating vast quantities of food, known as a "binge." While those suffering with binge eating disorder are usually overweight, those affected by bulimia will often be of normal weight as they actively attempt to get rid of or "purge" following a binge.
There are many different reasons why a person engages in binge eating behaviour and it is typically a result of a combination of both physiological and psychological factors which trigger such episodes.
Overcoming Physiological Factors To Stop Binge Eating
In Getting Better Bit(e) By Bit(e), Ulrike Schmidt and Janet Treasure suggest practical ways to overcome binge eating behaviours including the following: tackling the subsequent impacts associated with binging such as vomiting, laxative or diuretic misuse (gradually reduce using purging methods over a period of time), getting the body used to eating regular meals and snacks to reduce cravings related to binge eating and avoiding restricting one's intake following a binge as this only sets one up to continue the cycle.
Eating disorder sufferers, especially in certain support forums, will often hear individuals claiming to have an addiction to sugar. As sugar is recognised as a quick-fix and binging on sugary foods will be followed by low blood sugar resulting in yet more cravings for sugary snacks, particularly in the early stages of recovery it may be useful to eat sweet items only as part of a meal rather than as snacks during the day.
Alcohol is another factor that often leads to episodes of binge eating in those with or without eating disorders. Also, an alarmingly large proportion of those suffering with eating disorders later go on to end up in treatment programs for alcoholism, so it is worth thinking about either avoiding alcohol or reducing one's intake.
Overcoming Psychological Factors To Stop Binge Eating
Psychological factors related to binge eating include triggering feelings such as loneliness, boredom, sadness, anger, emotional pain, rejection, despair, depression and anxiety. A simple acronym to remember common triggers to watch out for is "HALT" – be aware if one strongly feels hungry, angry, lonely or tired.
Get to know one's own personal psychological triggers by keeping a daily journal and thinking about what feelings or thoughts were present prior to binge episodes. Distraction techniques and having a range of distress tolerance skills as well as relaxation techniques are also very important to get one's mind away from binging.
Avoid doing the weekly food shop when feeling hungry and it is a good idea to keep alternatives to binge foods in the house such as lots of fresh fruit and vegetables. Everyone has certain places and people which are associated with unhealthy behaviours, so think about which people and places are related to one's eating disorder behaviours and try to avoid them.
The most effective way to stop engaging in destructive eating disorder behaviours such as binge eating, restricting or purging is to get to know what one's personal triggers are and start challenging thoughts, behaviours and feelings. A form of therapy with a proven track record in helping sufferers of bulimia and binge eating disorder is cognitive behavioural therapy and this may be undertaken alone using self-help guides or with the support of a specialised therapist.
Source:
Schmidt, U. & Treasure, J. (2004) Getting Better Bit(e) By Bit(e) Hove: Bruner Routledge
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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