How Therapy Can Help Break the Shame Cycle of Binge Eating Disorder
What is binge eating disorder?
Binge Eating Disorder (BED) is an eating disorder characterized by recurring episodes of consuming large amounts of food within a short period, often accompanied by a feeling of loss of control during the binge. Individuals with BED typically eat faster than usual, continue eating even when not physically hungry, and often eat to the point of discomfort. Intense feelings of distress, shame, guilt, and self-loathing usually follow these episodes. Though, unlike other eating disorders, people with BED do not engage in compensatory behaviors such as purging, excessive exercise, or fasting. The disorder is marked by these episodes occurring at least once a week for three months or more.
Folks who struggle with binge eating often feel deep shame or guilt about their relationship with food. They can get caught in a cycle that perpetuates binge eating. The cycle often looks like this:
The person feels intense emotions or physical sensations that lead to binge eating as a coping mechanism. Emotions might include stress, anxiety, frustration, helplessness, or even numbness. Physical sensations may include sensory overwhelm, pain, and hunger from restriction or dieting.
After the binge, the individual often experiences intense shame, guilt, and self-loathing, which can reinforce negative self-perceptions and a vow to stop binging.
Intense emotions or physical sensations arise again and then trigger another binge, creating a repetitive and destructive loop.
The shame cycle is particularly challenging to break because the very act of binge eating, which is meant to provide temporary relief, only deepens the emotional distress, perpetuating the cycle. Addressing this cycle is crucial in the treatment of BED, as breaking it can lead to healthier coping mechanisms and recovery.
What are types of therapy that help with binge eating shame?
There are a number of options for treating binge eating shame. The ones I use most are Cognitive Behavioral Therapy (CBT), Intuitive Eating (IE), Internal Family Systems (IFS) - also called “parts work,” and Eye Movement Desensitization and Reprocessing (EMDR).
Cognitive Behavioral Therapy (CBT)
CBT is one of the most widely used and effective treatments for BED. This therapy focuses on identifying and challenging the negative thought patterns and beliefs that contribute to binge eating behaviors. CBT helps individuals understand the connection between their thoughts, emotions, and actions, teaching them how to replace harmful thoughts with healthier, more constructive ones. For example, someone might learn to recognize the irrational belief that "I’m a failure because I overate," and instead reframe it as "I had a difficult moment, but that doesn’t define me." CBT also provides practical strategies for managing triggers and urges, such as developing healthier coping mechanisms and building a more positive self-image. By addressing both the cognitive and behavioral components of BED, CBT helps reduce the frequency and severity of binge eating episodes.
Intuitive Eating
Intuitive Eating is an approach that encourages individuals to reconnect with their body’s natural hunger and fullness cues, rather than relying on external diets or rules to guide their eating. For those with BED, who often eat in response to emotional triggers rather than physical hunger, learning to eat intuitively can be transformative. Intuitive Eating promotes a healthy relationship with food, free from guilt and restriction, which can help break the cycle of binge eating. The approach is based on principles such as honoring your hunger, making peace with food, and rejecting the diet mentality. By learning to trust their body’s signals and respond to them appropriately, individuals can move away from binge eating patterns and toward a more balanced and satisfying way of eating.
Internal Family Systems (IFS)
Internal Family Systems (IFS) is a therapeutic approach that views the mind as made up of different "parts," each with its own perspectives, feelings, and motivations. In the context of BED, certain parts of the self may be driving binge eating behaviors as a way to cope with difficult emotions or past trauma. For instance, a "protective" part might trigger binge eating to soothe pain, while a "critical" part might exacerbate feelings of shame afterward. IFS helps individuals identify and understand these different parts and their roles in the binge eating cycle. By fostering a compassionate relationship with these parts, individuals can begin to heal the underlying emotional wounds and find healthier ways to meet their needs. This internal harmony can reduce the compulsion to binge eat and promote long-term recovery.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a therapy that was originally developed to treat trauma but has been adapted to address a wide range of psychological issues, including BED. For individuals whose binge eating is linked to past trauma or unresolved emotional distress, EMDR can be particularly effective. The therapy involves recalling distressing memories while engaging in bilateral stimulation, such as eye movements or tapping, which helps the brain reprocess these memories in a less emotionally charged way. Through EMDR, individuals can reduce the emotional triggers that lead to binge eating and reframe negative self-beliefs that contribute to feelings of shame and low self-worth. By addressing the root causes of binge eating, EMDR helps individuals gain control over their behaviors and reduce the frequency of binge episodes.
Integrating Approaches for Comprehensive Treatment
While each of these therapies—CBT, Intuitive Eating, IFS, and EMDR—offers unique benefits, they can be particularly powerful when used in combination. For example, CBT can provide immediate tools to manage binge eating behaviors. Furthermore, EMDR and IFS address the deeper emotional and psychological roots of the disorder. Intuitive Eating complements these approaches by helping individuals build a healthier, more intuitive relationship with food. Together, these therapies can create a comprehensive treatment plan that addresses the cognitive, emotional, and behavioral aspects of BED, offering a path to lasting recovery.
What should I expect from therapy for binge eating?
Therapy can be a helpful resource in breaking the shame cycle of binge eating. As you just read, there are a number of interventions therapists can use to help folks gain insight into their patterns and debunk the negative beliefs about oneself. One thing I always tell folks with eating disorders is: Awareness is the difference between being stuck in your eating disorder and healing. Therapy offers the chance to gain more awareness and tone down the inner critic, which only serves to keep you stuck in the shame cycle.
Your first visit:
When you come to your first visit for eating disorder issues, we’ll talk about your history with dieting, food, and body image. I’ll also get more info about your trauma history and background. It’s important to get some insight into your history to give context to why and how binge eating may have started. I firmly believe that eating disorders are a coping tool regardless of how maladaptive. In other words, eating disorders like BED serve a purpose until they become dysfunctional and cause more distress than good. I want to help you find out what binge eating’s role has been in your life and find other ways of coping.
Ongoing therapy visits:
When you come in for ongoing therapy visits, each session will be spent exploring thoughts, feelings, behaviors, and what you’ve noticed about binge eating over the week. We may incorporate cognitive behavioral therapy strategies, some intuitive eating education, and tools to help challenge your inner critic such as parts work or EMDR. Over time, you will be able to use insights from sessions to help you pause, identify feelings and sensations, and choose alternate strategies instead of binge eating. Ultimately, folks notice that they are better able to combat shame and make more intuitive, caring choices about their relationship with food and body.
Where can I find more resources for binge eating disorder?
Here are a few resources for Binge Eating Disorder (BED) support in North Carolina:
The Emily Program:
Location: Durham, NC (also locations in Charlotte and Richmond, VA)
Services: Provides inpatient, residential, partial hospitalization, and intensive outpatient treatment for eating disorders, including BED.
Eating Recovery Center
Location: Raleigh, NC and nationally
Services: Offers outpatient, intensive outpatient, and partial hospitalization programs for eating disorders, including specialized programs for BED.
National Eating Disorders Association (NEDA)
Location: National organization, but offers local support groups and resources.
Services: Provides a helpline, online chat support, and information on local treatment providers and support groups across North Carolina.
Online and Virtual Therapy Services in North Carolina
With the increase in telehealth services, many North Carolina therapists offer virtual therapy for BED. This allows you to access support from the comfort of your home. Platforms like BetterHelp, Talkspace, and local providers offering telehealth services can be valuable resources.
These resources offer a range of support options, from residential treatment to outpatient therapy, ensuring that individuals struggling with BED in North Carolina can find the help they need to begin their journey toward recovery.
If you are looking for additional help with binge eating disorder or another eating disorder, I’m also here as a resource. I provide in-person and virtual therapy for folks in Raleigh, NC, and across North Carolina. You don’t have to suffer the rollercoaster of shame with binge eating. I can help. Contact me for more information and to get started.
Ready to begin your recovery journey?
Imagine breaking free from the cycle of binge eating and restriction, where food no longer feels like a battle. By trusting your body and embracing intuitive eating, you can rediscover a peaceful, balanced relationship with food—and I’m here to help you make it happen. I offer support for clients throughout Raleigh, NC, and across the state. Together, we’ll work towards creating a life where food freedom and body trust are not just possible, but your new reality. Follow the steps below to get started:
Discover more healing and recovery tips by exploring my blogs.
Reclaim your relationship with food with the help of a compassionate eating disorder therapist.
Other Services I offer Online & In-Person in North Carolina
I’m dedicated to helping individuals heal and grow through various approaches. With trauma and somatic therapy, I provide compassionate support to help you release trauma stored in the body. Additionally, my intuitive eating services focus on fostering a healthier, more balanced relationship between food and your body.