Emotional Bingeing: Why it happens and 10 ways to stop

Do you find yourself reaching for chocolate and opening a bottle of wine when you’re feeling upset or down? Using food and alcohol to ‘comfort’ ourselves is common. But ‘bingeing’ feels out of control. There’s overwhelming guilt and shame afterwards, and you might hide ‘the evidence’ to keep bingeing a secret. 

What is emotional bingeing?

Emotional bingeing is eating and drinking large amounts to escape negative feelings. There might be a feeling of powerlessness afterwards, regret and disgust.

What triggers bingeing on food and alcohol?

  • Psychological. Bingeing is a way to numb out negative emotions and feelings – stress, depression, loneliness, fear and anxiety. When you’ve had a bad day, food and alcohol can seem like a ‘friend’.

  • Dopamine. When we eat junk food and drink alcohol our brains release the feel-good neurotransmitter dopamine. We binge more and more to get the same rush of dopamine.

  • Low self-esteem. We sometimes end up in a cycle of bingeing because the voice in our head says ‘You’ve done it now, may as well keep blowing it.’

Why do we feel worse afterwards?

While eating your favourite junk food may feel comforting in the moment, eating or drinking away our emotions leaves us feeling worse afterwards. The source of the upset doesn’t change, and alcohol and excessive eating exacerbates those feelings. We end up in a vicious cycle of trying to comfort ourselves - and feeling worse. On, and on it goes…

10 Ways To Stop Emotional Bingeing

1. Deal with your stress head on.

This might mean writing in a journal, talking to a friend or therapist or finding a few minutes every day to check in with your mental and emotional health. Ask yourself: ‘Am I okay?’

2. Get your body moving.

Go for a quick walk around the block or a jog. Even some yoga on the floor will help. If that’s too much, lie with your back on the ground with your legs resting against a wall for 10 minutes.

3. Remove the ‘usual suspects’ food and alcohol from your home.

You can’t eat it and drink it if it’s not there. Remove all the food and drink you use to comfort yourself.

4. Find support.

Don’t try to get through emotional or upsetting days on your own. Reach out to a family member or a friend. You can also join and in-person or online support group like mine – The Women’s Wellbeing Collective on Facebook.

5. Meal plan and allow for healthy, well-portioned treats.

Resist getting in the trap of bingeing and dieting.

6. Stop the negative inner chatter.

No more negative self talk. Work on positive inner self-talk and boost your self-care.

7. Distance yourself from your feelings.

You are not your feelings. Emotions will pass and they don’t define who you are – no matter how strong they may feel in the moment. Recognise emotions, process them and then let them pass.

8. Delay the binge.

Hold off for one minute, then 10 minutes. Keep thinking: Delay, delay, delay.

9. Check in with your body

And ask ‘What’s going on?’ Where are the points of tension and stress? Relax your shoulders, unclench your jaw and breathe.

10. Start a food/ drinks journal.

Identify what happened to trigger the binge. What did you eat and drink? How did it make you feel? What could you have done instead? 

Stopping emotional bingeing is about restoring a healthy relationship with your mind and body. Sitting with negative emotions and processing them properly, rather than numbing them out.

Much love,

Sarah xx


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