How to Stop Binge Eating — from an Orlando Eating Disorder Therapist
Hi beautiful!
I’m so glad you’re here.
I know you’re having a hard time right now and probably looking for some quick tips to interrupt your urges to binge — and possibly to prevent purging as well. So let’s get right into it.
This guide focuses on creative and evidence-based ways to interrupt a binge, work through the feelings that lead to over-eating, and help yourself feel more empowered!
How to Stop Binge Eating
Step 1. Rate Your Hunger/Fullness
Physically, how hungry are you right now?
Ravenous: starving, weak, dizzy
Uncomfortably hungry: irritable, low energy, either very strong cravings — or none.
Stomach growling: strong cravings, hard to ignore.
Thoughts turn to food: a little bit hungry - you could eat!
Neutral: neither hungry, not full.
Slightly full: satisfied (or close to it) and light.
Full: feels like you should stop eating if you don’t want to feel uncomfortable.
Slightly Uncomfortable: no longer hungry — probably should have stopped a few bites ago.
Very Stuffed: time for stretchy pants, you want to lay down, may be tired.
Extreme Discomfort: you feel physically ill and painfully full.
Are you satiated?
Are you craving more flavor but not necessarily hungry?
Step 2. Assess What You Need
If you are below a 5 on the Hunger/Fullness scale, skip to Step 3.
If you are above a 5 on the Hunger/Fullness scale, skip to step 6.
If you are not satiated, grab something small. One piece of dark chocolate, a cup of tea, piece of cheese, and skip to step 4.
Step 3. Eat Something Small
If You Are Below a 5 on the Hunger/Fullness Scale
Grab an emergency snack. This should be something you either keep pre-portioned or can portion quickly without thinking. Eat it even if you’re unsure whether you “need” it. Include carbohydrates plus protein or fat.
When blood sugar is low or dropping, urges feel louder, more urgent, and harder to resist. Planning ramps up quickly. Eating often lowers urgency within minutes and makes the rest of the steps more effective.
Eat your snack outside of the kitchen – in an area that you do not have immediate access to more food.
Step 4.
Sit Down Somewhere Away From Food.
Once you have your snack, leave the kitchen.
Bring only the portion you’re eating. Leave the bag, box, or container behind. Sit in a chair or on the couch and make yourself physically comfortable.
This matters more than it seems. Sitting down and moving away from food signals to your brain that you are slowing things down, not gearing up to binge.
Step 5. Slow Down at the End
Anticipation is fueled by speed and urgency.
You don’t need to eat the entire snack slowly. Eat the first few bites however you want. For the last few bites, slow it down on purpose:
Chew each bite about 10 times
Let the food sit on your tongue
Notice flavors or textures
Put the food down between bites
You are not trying to eat “mindfully” or perfectly. You are slowing your nervous system so urgency can drop.
Step 6.
Get Out of the
“Screw It” Mentality
–
Even if You’re Already There
I’m not saying you can’t binge after this. I’m just asking you to try your best to address the underlying issue first. It may not work – that’s okay. If you can put in any effort right now – you’re already interrupting the binge cycle.
Right now, your brain is very likely in a state of all-or-nothing, “screw it,” and thinking “I’m just going to do it.”
That makes perfect sense.
When you begin to plan a binge, you start to plan and imagine the process. Even though you are just anticipating the binge - your brain releases dopamine – the pleasure and reward chemical. This gives you the same sensation of binge eating itself.
So many of my clients say – “I know what I’m supposed to do – but once I get there, all I can think is “screw it.”
At that point, you experience:
tunnel vision,
a very strong sense of urgency
rapid fire thoughts
and even though you know the consequences – they just don’t matter in that moment.
Step 7. Your Body is Craving Something – Right?
I’m not saying you can’t binge. I’m just saying before you do – try a different action – one that creates a different sensation.
Interrupt the urge with strong sensory input:
a piece of very sour or spicy candy
a Listerine strip
dance to your favorite song (as loud as it can go)
take a freezing cold shower or dunk your face in a bowl of ice water
Step 8.
Now, Ask Yourself, What’s Really Going On?
If you’ve nourished my body, if your blood sugar is stable, and you’re still really craving something --- what is really going on for me?
What are you feeling?
Lonely or Sad
Tired
Bored
Anxious or Stressed
Shame or Guilt
Angry
Did something happen that made you feel that way?
There’s something stressful coming up
You’re feeling overwhelmed by tasks, clutter, assignments, etc.
There was an uncomfortable interaction with someone
You’re really angry about something but don’t know what to do
You don’t have plans and are stuck home
Step 9. Address the Real Need
Underneath the Urge to Binge
If you’re bored or under-stimulated:
Make a playlist of songs that reminds you of the happiest time of your life
Put on your favorite upbeat music and dance!
Craft a handwritten letter to a friend and mail it out
Leave random notes of kindness around the area
Color a mandala
Take a personality quiz online
Create luxury where it’s ordinary (cut fruit in a beautiful arrangement, use a fancy glass)
If you’re overwhelmed, or something stressful happened:
Go on a color hunt – find everything you can that is blue.
Write down every single worry on a piece of paper and scribble on top of it until you can’t see it anymore.
Challenge the need to do everything or nothing. Fold only 3 shirts, put away 5 dishes from the dishwasher, reply to one email.
Decrease stimulation. Shower in the dark, use a floor lamp instead of overhead lighting, play calming music of sit in silence.
If you’re feeling tired:
Let yourself rest. I mean it. Interrupt the thoughts of “I need to be productive,” and close your eyes.
Do a guided meditation.
Soak in the bath or take a hot shower.
If you’re feeling lonely or sad:
Make a “comfort kit” with all of your coziest items and put them to use. A hot chocolate packet, fuzzy socks, a candle, best smelling lotion.
Write a letter TO the lonely or sad part of you — FROM the perspective of a loved one.
Give yourself a big hug. The brain doesn’t know the difference between getting it from someone else or yourself — it still releases Oxytocin (the attachment hormone).
If you’re feeling angry:
Stomp your feet. Not kidding — get out some of that “fight” energy.
Write a letter you’ll never send.
Twist up a towel and try to pull it apart.
Scream underwater or into a pillow
Shred newspaper or throw ice.
If you’re feeling shame or self-criticism:
Draw shame as a creature – and you next to it, feeling empowered
Make circles on a piece of paper. Inside of them, write what shame, guilt, and self-criticism don’t get to define (i.e. my worth, my day, my determination, my passions, etc.)
Sit upright instead of curled inward
Treat yourself with kindness – write yourself a love letter.
If you’re feeling shame or self-criticism:
Draw shame as a creature – and you next to it, feeling empowered
Make circles on a piece of paper. Inside of them, write what shame, guilt, and self-criticism don’t get to define (i.e. my worth, my day, my determination, my passions, etc.)
Sit upright instead of curled inward
Treat yourself with kindness – write yourself a love letter.
Step 10. If You Still Want to Binge
This is not uncommon and you are not alone. Keep trying! Coping skills take lots of repetition before they begin to work. Practice them even when you don’t have the urge to binge, so when the time comes, you’ll know relief is possible.
Your goal is not to immediately prevent the binge from happening. It’s to:
- Put in any effort to interrupt the “screw it” mentality.
- Wait a few minutes longer and teach your brain it doesn’t have to immediately act
- Stop one bite sooner
- Savor your meal just a little bit longer
- Try one coping skill before you engage in the urge
Stop Binge Eating Today:
Dr. Kait Offers Eating Disorder Support in Orlando, FL and Nationwide via PSYPACT
If you're supporting someone with an eating disorder — or if you're the one struggling — help is right here. At Bloom Psychological in Orlando, FL, we specialize in compassionate, evidence-based treatment for eating disorders, body image concerns, and everything underneath that fuels them.
Ready to take the next step? Reach out to Bloom Psychological today to schedule a consultation. Healing begins with connection, and we're here to walk alongside you.
Let us help you find your glow.
Other Therapy Services at Bloom Psychological
At Bloom Psychological, we know that trauma can impact every part of life, far beyond food or body image. That’s why, in addition to Therapy for Complex Trauma and Therapy for Eating Disorders, we offer specialized support for individuals navigating a wide range of emotional challenges.
Our trauma and complex PTSD therapy helps you safely explore painful past experiences, rebuild trust in yourself, and create a foundation for deep, lasting healing. We also offer eating disorder therapy and support, and individualized support for UCF students (University of Central Florida) facing stress, identity questions, and mental health concerns in the midst of a pivotal life chapter.
Wherever you are in your healing journey, Bloom Psychological offers a compassionate, trauma-informed space to be seen, heard, and supported.
About the Author
Though I now call Florida home, my Jersey roots still shape who I am: honest, grounded, and authentic.
I’m Dr. Kait Rosiere (pronouns: she/her/hers), a clinical psychologist, who specializes in body image, eating disorders, and complex trauma. I am a Certified Eating Disorder Specialist (over 2000 hours of specialized eating disorder training) based in Orlando, Florida.
I want to start by saying that I’m so glad you’re seeking help. We don’t always give ourselves credit where it’s due and this is no small step.
Maybe you’re taking it because you feel lost or empty. You’re tired of feeling sick — or tired of feeling tired.
I’ve been there, I’ve walked that walk, and I’d be honored to guide you through your own healing journey. I’m here to tell you that there’s a light at the end of the tunnel and you don’t have to find it alone.
Full recovery from your eating disorder is possible. Together, we can discover the most authentic, glowing version of you.
