Binge Eating Disorder and Coping Skills 

Binge Eating Disorder (BED) is a mental health disorder that affects the way someone eats, and usually means someone is eating a lot of food in a short period of time (binging). Individuals with BED cannot control what they eat or how much they eat but can feel distressed, guilty or depressed after eating. Binge eating can be a response to depression or low mood, anxiety or feeling “numb.” Understanding BED and adopting healthy coping skills are essential in overcoming this disorder and developing a healthier relationship with food. 

Setting realistic and compassionate goals is key in overcoming BED. Many individuals fall into the trap of setting unrealistic dietary rules which can lead to frustrations and major setbacks. Instead, it is crucial to focus on progress rather than perfection to have a healthier approach. Celebrating small wins, like understanding triggers or mindful eating fosters resilience and builds confidence is one’s ability to heal. Recovery is not linear and setbacks are a normal part of the healing journey. Practicing self compassion and forgiving oneself for slip-ups can prevent triggering further binge eating episodes. 

Coping Skills for Living with Binge Eating Disorder:

Managing BED requires developing coping skills to navigate triggers and emotional moments without turning to food. Some effective coping strategies include:

1. Practicing Self-Love - Speak to yourself with kindness and remind yourself that recovery is not linear. 

2. Creative Outlets- Activities such as painting, music, poetry or crafting can promote distractions from binging. 

3. Stress Management Techniques – Engage in activities such as deep breathing, meditation, yoga, or progressive muscle relaxation to reduce stress

4. Physical Activity – Incorporate gentle and enjoyable movement, like walking, dancing, or stretching, to improve mood and reduce emotional eating urges.

5. Building a Support System – Surround yourself with positive friends, family, or support groups who can offer encouragement 

6. Using Grounding Techniques – When experiencing strong urges, try grounding exercises like the 5-4-3-2-1 technique (identifying five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste) to bring awareness back to the present moment.

7. Seeking Professional Help – Counselling For All offers support to reach your goals. 

“To stay in recovery, you must be responsible for finding your own motivation. Remember, motivation may not be easy to come by at first. It will probably be a very small, timid part inside of you. When you find it, let that part be in charge. Let the minority rule and lead you to a life you never dreamed was possible” - Jenni Schaefer 

Overcoming, BED requires a combination of emotional regulation, self awareness and practicing your strategies. Challenging these negative thoughts, establishing self care and seeking support can be the right toolkit for beating BED. Recovery takes patience, time and self compassion, so give yourself some grace.