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Binge eating
Binge eating is an eating disorder which makes people feel the need to eat a lot of food in one go, even if they are not feeling hungry. If this happens to you, it is not your fault and we can help.
What is binge eating?
Binge eating is when someone eats a lot of food in a short space of time, leaving them feeling uncomfortably full. Most of us eat too much sometimes. But binge eating is different. It’s often a way to deal with difficult emotions such as feeling sad, stressed or worried.
This can happen because of feelings that are difficult to cope with. Sometimes people will plan to binge eat, but not always.
Lots of people struggle with binge eating, and some people feel like they need to keep it secret. It’s always okay to ask for support with what’s happening, you’re not alone.
4 things about binge eating:
- binge eating is also sometimes called 'compulsive overeating'
- binge eating can affect anyone
- difficult thoughts or feelings can sometimes trigger binge eating
- if you feel your eating is out of control, it's always okay to ask for help.
RECOVERING FROM BINGE EATING
When you feel like your eating is out of control, it’s important to get support. It might be that things in your life are feeling stressful or overwhelming, or that you’re feeling low or down about yourself.
Making positive changes in your life and getting the right support can help you to cope and recover. Check out our video below, as well as these things to help:
Keep a food diary
Write down every time you eat, including when you binge. Try to think about how you were feeling and what else was happening.
This can help you see if there are certain times when you want to binge. You can also keep a journal to keep track of things.
Avoid limiting yourself
Making lists of things not to eat can actually make you want to eat those types of food even more. The urge can build and build until you end up eating lots at once.
It’s better to try and eat regularly and try all types of foods, rather than saying no to some completely.
Signs of binge eating
Signs of binge eating can include:
- eating a lot really quickly
- eating on your own, in-between meals
- eating a lot of food to help you deal with stress or how you’re feeling
- eating in secret
- feeling guilty or bad after eating a lot
- feeling out of control when you eat or like you cannot stop eating
- eating until you're full and then carrying on until you feel sick
If you’re worried that you might be struggling with binge eating, it’s important to speak to an adult you trust or your GP.
Recovering from an eating disorder
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How much is healthy to eat?
What’s a healthy amount to eat can be different for everyone. It depends on your:
- age
- how much you exercise
- your metabolism.
Eating healthily means making sure your diet is balanced – this is all about eating different types of food. Find out more about staying healthy.
If you’re unsure about how much you’re eating or want some advice, you can talk to a doctor for help and support.
Coping with difficult feelings
Binge eating can often be a way to cope when things feel out of control or overwhelming. It can help to think about new ways to cope.
Why not try:
- Getting feelings out: Talk about them, write about it, draw it. Taking time to focus on how you’re feeling and get it out can help you feel more able to cope.
- Be open with people you trust: Lots of young people hide how you’re truly feeling, but you don’t have to. Sharing what’s going on with people you trust can help you feel connected and give you new ways cope. Don’t know who to talk to? We’re here to support you.
- Distract yourself: Whether it’s for 30 seconds or an hour, distractions can help you manage until your feelings start to pass. We’ve got loads of ideas to get you started.
- Urge surfing: When you have an urge to binge, stop and don’t do anything. Just focus on the urge, how it feels, and start to notice how it rises and falls. Lots of people notice that the urge will start to pass, even when you don’t act on it.
- Be kind to yourself: Shame and guilt can make it harder to get support or change things in the future. Let go of your guilt and take time to build your self-esteem.
Helping a friend who binge eats
Showing a friend you accept and want to support them can make it easier for them to cope.
Here are 5 ways you can support a friend who binge eats:
Be someone who listens
Listening without judgement is a skill that can help someone feel cared for. It means you take time to understand and ask about what they’re going through without trying to solve things or make them okay. If you’re not sure if you should give advice, it can help to ask if they want it.
Help them get support
As well we being there for someone, you can help them feel more confident to get support from their doctor, adults, or even Childline.
Do positive things together
Getting active and spending time together doing things you both enjoy can help more than you think.
Be patient
Remember, it’s okay if someone isn’t ready to talk or change. Being a good friend can mean letting someone know you’ll be there for them now or in the future.
Get support for yourself
Talking about your concerns for a friend can help you think about new ways to support them. You’re important too, so make sure you’re also taking care of your needs.
Questions about binge eating
The best way to get professional support is from your GP. They can talk to you about what’s happening and support you with diagnosis and treatment.
If you’re not able to see your GP or you’re worried about it, you can start off by asking an adult you trust at home, school, or wherever you feel comfortable.
How can I get professional support?
The best way to get professional support is from your GP. They can talk to you about what’s happening and support you with diagnosis and treatment.
If you’re not able to see your GP or you’re worried about it, you can start off by asking an adult you trust at home, school, or wherever you feel comfortable.
What if I'm not taken seriously?
It can take a lot of courage to reach out for support, and it can feel hard to cope with when you’re not listened to. You deserve to feel supported.
There can be lots of reasons someone might not realise you need support. If you feel like you’ve not been listened to, then it can help to get a second opinion. Try talking to someone else you trust to see what they say. Remember that Childline is here to support you. Our counsellors can help you, you could also post what happened on the message boards.
If you’ve been to see your doctor and you feel like they’re not helping, Beat has advice to help.
What if I'm not ready to talk?
Talking is an important step to getting support, but it’s not always easy.
If you’re not feeling ready to talk directly to someone, there are a few things you can try:
- Get things out in a message to Childline
- Practice talking about things in the mirror, or in a letter
- Write down a list of the reasons talking would help
Get more support
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