3 Reasons Why We Crave A Binge
What is a binge?
A typical, overview definition of a binge is frequently consuming unusually large amounts of food in one sitting and feeling that eating behavior is out of control. However, it’s much more than that. A binge or craving is our nervous system's response to try and get in control. It’s when you eat a lot of food in just a few hours in order to try and drown out your emotions, even if you aren’t hungry. Then after you’ve finished eating, you quickly feel shame or guilt about it.
Binge eating vs overeating
It’s also important to recognize the difference between simply overeating and entering a binge cycle. While both may be mindless behaviors, causing you to eat too much without thinking about why, there are some major differences. General examples of overeating are:
Having more than one dessert after dinner
Finishing a whole bag of popcorn while watching a movie
Binge eating on the other hand is more emotionally driven, often linked to emotional eating habits unlike overeating, and usually always ends in guilt over what was eaten. General examples of binge eating are:
Sneaking a bag of candy into your room, and finishing it in secret
Eating a whole cake in one sitting and then feeling guilty about it
Finishing a third burger even though you’re already uncomfortably full
When we have a craving for something and we are heading into a binge cycle, there are underlying things that are going on that could be the cause behind it. The first step to conquering a binge is understanding what is causing it.
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3 underlying motivations behind binges
Decision fatigue
Unconscious, unmet needs
Fear of desire
Decision fatigue
This is when there is a stressful or hard decision in your life that you know needs to be made, but you are worried or anxious to make it. Often times we crave this binge because we’re not sure what that decision is going to be. And we're looking for a resolution but don't have it yet.
what can be done instead
What we can do in this situation is acknowledge the fact that we are confused and that it’s okay to be confused about this decision. We need to recognize that decision fatigue is something that's natural. It’s about syncing ourselves with the unknown and what we don't know yet, and that it’s okay to not know.
Unconscious, unmet needs
This is that energy of urgency, attachment and fight. The binge is going to be a fight for your needs to be met. We want to be conscious of the feelings that we are unwilling to feel, and acknowledge what some of the needs were looking to have met are.
What can be done instead
What we can do in this situation is ask ourselves what it is that we’re unwilling to feel. Then by saying, how can I help this feeling feel seen, is when we will find those needs we were looking for in a binge.
Fear of desire
This is more of a flight and an overwhelm. It's a fear of feeling positive sensual sensations because we are worried we're going to be overwhelmed and exploited. We are worried that we won't be able to control it and that it's going to overtake us. Often times when we have a craving in a binge, we feel this disassociation. And that's essentially what a binge is, a disassociated eating experience. It's because of underlying motivation and it's a fear of desire.
What can be done instead
What we can do in this situation is to use meditation and mindfulness through body sensations in a safe, neutral place to help to re-introduce yourself, and create a new connection with the sensations of your body in a situation that is not heightened.
Types of lifestyles more susceptible to a binge
While anyone can be susceptible to a binge or cravings, there are certain lifestyles that are more likely to attract binges and cravings. Once you recognize that you fall within one of these lifestyles, you will be one step closer to conquering and taking control of your binge. However if you don’t relate with one of these lifestyles, and still find yourself binging, it does not mean that you still can’t take control.
Extreme diets
Sometimes an attempt to lose weight can lead to bingeing. This is especially true when people follow unhealthy diets to lose the weight, such as skipping meals or eating too little. If they don't reach their goal weight, they may feel so guilty and terrible about themselves that they eat even more. Remember that if you do start a diet, it should be one of a progressive speed.
A major stressful event
Sometimes people binge after they've gone through a major stressful event, like a divorce, losing a job, or losing a friend or loved one. Those who binge eat are usually more likely to binge or get binge cravings if they're anxious or stressed. If you find yourself going through a major stressful event and fear a binge, try to focus your stress through meditation or mindfulness. And remember to allow yourself to feel.
Burn out from work
Sometimes those who are considered workaholics tend to be highly susceptible to a binge. It’s typically associated with jobs involving work that is highly demanding, yet insufficient in the resources it offers to their staff to help cope with job demands. Try to find ways of reducing or eliminating the stress caused by work, like asking for adjustments to your workload or taking time off when you can. Remember that addressing the stress that makes you eat excessively can help you break free from it.
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These might be hard to practice when you're about to binge but this can be easily tackled by setting up a regular meditation practice daily. It becomes more ritual when you turn your attention toward your neutral body sensations, or even to some discomfort sensations, and begin savoring and recognizing what the positive sensations are. This will help you to desensitize yourself, and help you to re-calibrate and re-establish a different type of relationship with things that make you feel good and things that you want. It helps to avoid that behavior and that coping mechanism of needing to disassociate.
Extra tips to help avoid binges
Keep a food diary where you keep track of what and when you eat, along with any impactful or emotional events that happen. A food diary will help you learn when you tend to binge, and can also help see what was going on in your life that may have led you to do it.
Practice mindfulness. By focusing on being intensely aware of what you're sensing and feeling in the moment, you will be less likely to let your underlying emotions control a binge.
Portion out your food. Try measuring out one serving onto a plate instead of bringing the entire bag to the couch with you. You'll be less likely to eat too much if you have to get up for more.
Think about why you're bingeing. Are you stressed or anxious? Find different ways to soothe these emotions. Try daily meditation or take a 30 minute walk.
