6 Tips on Recovering from Binge Eating Disorder

With the right treatment and support, individuals with binge eating disorder (BED) can recover. But this journey usually isn’t an easy or straightforward process. In fact, it’s one that may take a long time and involve multiple setbacks. 

Professional help is a key part of BED recovery. But those who have it can also take some steps on their own to get this process started. 

Below, we’ll explore BED in more detail, including its signs and symptoms. We’ll also go over several ways to begin the journey toward healing and recovery for a happier and healthier life. 

What is binge eating disorder?

Binge eating disorder, the most common eating disorder in the U.S., involves frequent, ongoing episodes of overeating. Those who have BED have binge eating episodes that occur often. During these episodes, they may lack control over their eating behavior and eat food in excessive amounts in one sitting. 

How is this different from typical overeating?

Overeating every once in a while is fairly common. You might eat a larger amount of food than usual at a holiday dinner or when you go out to eat. But this isn’t the same as the kind of overeating that happens with BED. 

Individuals with BED tend to be secretive about their binge eating episodes. They may also have feelings of guilt and shame afterward that are intense enough to interfere with their day-to-day life and cause intrusive thoughts. 

Overall, the main factors that set BED’s compulsive overeating apart from typical overeating are: 

• How often it occurs
• How intense it is
• How much it affects the person’s well-being and daily life 

Signs and symptoms of binge eating disorder 

BED can have serious physical and mental health consequences if it’s left untreated. Making sure someone with this disorder gets the help they need is important. But how do you know if you or a loved one might need support or professional help?

The Diagnostic and Statistical Manual of Mental Disorders (DSM 5) has certain criteria that individuals must meet for an official diagnosis of this condition. Below, we’ll discuss these key warning signs and symptoms of BED to watch for. 

Recognizing these is the first step in understanding if someone needs help. These signs and symptoms may include:

• Binge eating episodes that happen at least once a week for a few months or more
• Significant distress about binge eating, such as intense shame or disgust afterward
• Binge eating while alone or trying to be secretive about this behavior 
• Eating a large amount of food without being hungry 
• Having a loss of control over eating behaviors during episodes 
• Eating food much faster than usual 

Why is professional support important in binge eating recovery?

Overcoming binge eating disorder is a complex process. It’s not a matter of simply stopping binge eating behavior. Recovery is often full of ups, downs, and relapses, and it involves changing mindsets and potentially addressing underlying issues that are fueling the disorder.

Professional support helps those with BED handle setbacks and keep moving forward to recovery. Mental health professionals, such as licensed therapists, can help people with BED understand the thought patterns and emotions that are linked to their behavior. 

Dietitians may also help with healthy meal planning to avoid triggering binge eating episodes. And support groups can provide social and emotional support and validation that helps those with BED feel seen and understood. Meeting with these groups can also provide practical help and guidance in managing this disorder. 

6 steps to start your binge eating disorder recovery journey 

If you have been diagnosed with BED, the recovery process will likely involve a combination of personal effort and professional support. There are some things you can do to start on the path, but you’ll also need support, guidance, and help from professionals to achieve your recovery goals. 

In the following sections, we’ll explore different ways that you can start working toward recovery from binge eating disorder.  

1.  Practice self-awareness and acceptance 

Being able to accept yourself and become more self-aware are key parts of the recovery process for those with BED. This involves recognizing one’s binge eating behaviors — without any judgment. While shame and guilt are common emotions in those with BED, growth and change require self-awareness and acceptance. 

Some effective ways to build self-awareness include:

• Journaling your thoughts and feelings to help you explore them more 
• Reflecting on what triggers binge eating episodes, such as specific situations or experiences 
• Understanding the emotions behind these episodes to help you see how they’re linked to binge eating behavior

Mindfulness practices may help reduce feelings of shame or guilt that are common with BED. They can also help you stay present. Deep breathing exercises and meditation are a couple of examples of mindfulness practices you can try at any time.  

2.  Seek professional help

Having support and guidance from professionals is an important part of BED recovery. Therapists and other mental health professionals with experience treating eating disorders can help you address binge eating triggers and replace harmful behaviors with helpful ones. 

As we discussed earlier, dietitians, nutritionists, support groups, and other sources of professional help can also help you in your recovery.

Different psychotherapy options are available for treating BED, such as cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT). These treatment approaches can help you understand and manage triggers. They’re also helpful for addressing underlying emotional issues and developing coping mechanisms for handling stress effectively. 

Finding the right professional support is essential for a successful recovery. You can explore SonderMind’s network of therapists to find one who meets your needs and preferences and specializes in treating eating disorders. 

3.  Create a support network 

Recovering from BED isn’t a journey to take alone. In addition to professional help, you’ll want to build a support network made up of family, friends, and peers. A strong support network is important in order to stay motivated and continue the recovery process. 

Turning to loved ones can provide you with emotional support, encouragement, and understanding. Family and friends can also help you stay accountable and check in with you throughout recovery. 

In-person or online peer support groups are also helpful. These groups can also give you support and help you maintain motivation, even after setbacks. You can hear from others who are working on BED recovery and share your own story and struggles for mutual encouragement. 

4.  Avoid searching for other diets or eating plans that feel more comfortable 

Building a healthy, balanced relationship with food is a crucial yet challenging part of recovery from binge eating disorder. This involves staying away from the pressures of following dieting rules, such as severe restrictions on what you can eat. These rules can cause stress that may trigger episodes. 

It also means avoiding emotional eating. Instead, you’ll focus on managing strong emotions in adaptive ways that don’t revolve around eating. 

A registered dietitian who specializes in eating disorders can be a valuable source of guidance and support. They can help you develop a more sustainable, intuitive approach to eating that’s less likely to trigger episodes of binge eating. 

When you get an eating plan from your dietitian, stick to it. You may be tempted to explore other diets or plans that seem more appealing or comfortable for you — but it’s important to follow your dietitian’s guidance. 

5.  Set times to eat and stick to that timeline 

Individuals with BED have trouble with hunger cues that help them know when they should eat — and when to stop. During recovery, you’ll need to become comfortable relying on these cues again to avoid disordered eating behaviors. 

Setting specific times to eat and choosing certain locations for your meals may make it easier to follow your dietitian’s eating plan. Make sure to choose a location that works for you and avoid any that might trigger binge eating. 

As you stick to your set times and locations, you’ll gradually learn to recognize and follow hunger cues. This helps you identify when to start and stop eating at each meal.

6.  Develop coping strategies 

Binge eating can occur when you experience emotional distress or encounter triggers. Coping strategies can help you manage these challenges without engaging in binge eating. 

Coping strategies you may want to try include:

• Being physically active 
• Practicing mindfulness techniques, such as deep breathing when stressed
• Seeking support through therapy 
• Using creative outlets, such as writing or art 
• Journaling to express your thoughts 

Explore different coping strategies to find out which ones work best for you. If you need help building effective coping mechanisms, it’s a good idea to seek professional guidance from a therapist or other mental health provider. 

It’s always okay to seek help again 

As you go through your BED recovery journey, turn to your therapist and support network for encouragement and guidance. Even when you’re done with therapy, you can always go back to your therapist for additional sessions. You may need to if you encounter difficult setbacks or have trouble using your coping strategies. 

Whether you need to start therapy or return to it, SonderMind is here to help. We can connect you with a licensed mental healthcare professional who specializes in eating disorder treatment to help you with your recovery journey and wellness goals. 

Get started with SonderMind today, and get on the road to recovery.