How Negative Emotions Drive Binge Eating

Have you ever received shocking news, and the next thing you knew, you were in the pantry or refrigerator? Have you ever been stressed and reached for food? Have you noticed that you engage in binge eating behaviors when stressed, overwhelmed, lonely, or even excited?

Negative emotions can drive binge eating, but once we understand the triggers, we can work on modifying our behaviors and thoughts to stop a binge.

Negative emotions, overeating, and binge eating

Let’s face it: negative emotions make us feel bad. We know we do not want to feel overwhelmed, anxious, stressed, or lonely. We want to relieve ourselves of those feelings, even if it is only temporary. Binge eating is a behavior our brain recognizes as an escape and rewards the action with a cascade of chemicals that leave us happy. But this happiness is only surface level and dissipates quickly.

After a binge, we often feel guilty, ashamed, and physically ill. In addition, our self-confidence and self-esteem plummet after a binge, and the resulting weight gain from repeated episodes affects our body image. Understanding the triggers and negative emotions surrounding a binge is the first step in stopping an episode before it starts.

Major life events and binge eating

Major life events can upend our regular routines and security. We all seek stability, and like with children, we want a routine on some level that we can count on. However, marriage, a new baby, a new job, a career change, moving to a new home (especially in a new city, state, or country), divorce, or death can leave us spinning with instability.

Major life events are unavoidable and, in some cases, are good for you, such as an opportunity for a career change or buying a new home. Others, like the death of a spouse or child, can trigger depression.

You may need to seek the help of a professional mental health practitioner to move through the grieving process while avoiding self-destructive behaviors. A Christian counselor may be an excellent guide for you during this time.

Toxic relationships

Toxic relationships can leave us questioning ourselves. For example, do you have someone in your inner circle that says mean things to you or gives you back-handed compliments, such as complimenting you while simultaneously saying something negative? Do you have someone who gaslights you with words or actions, and then when you confront them, they act like you are crazy?

These toxic relationships can contribute to your anxiety, stress, and depression. In addition, these emotions will drive binge eating behavior to comfort yourself after an “attack.” If possible, discuss with this person how their words and actions make you feel. If they don’t stop, consider distancing yourself from them.

Stress and binge eating

Overwhelming stress is a powerful trigger. It can be stress due to financial problems, lack of basic needs, family drama, marital issues, or job burnout. Stress is the body’s response to a threat.

Unfortunately, chronic stress can lead to inflammation, rapid weight changes, changes in sleep patterns, fast heart rate, and high blood pressure. Couple these symptoms with binge eating, and you are increasing your risk of physical conditions like diabetes, obesity, and heart disease.

You must learn how to reduce stress with relaxation activities. If you think you do not have time for yoga or meditation, remind yourself that spending just a few minutes lowering your stress levels can make a big difference in the long term. Choose activities you enjoy. If you do not like the idea of yoga, simply go for a walk daily to relieve tension. Walking outdoors will also get you away from food at home.

Disappointments

Disappointments and failures happen. For example, we may miss a deadline, lose a small business, get laid off from work, or not get paid in time to keep the utilities on or pay the rent. Naturally, we wish to block out these disappointments by turning to a binge.

However, it may not start that way. Instead, we might open the pantry to distract ourselves from the pain, then realize two hours later that we have consumed hundreds or thousands of calories.

We must learn to distract ourselves from binge eating behavior with activities that do not revolve around food. Instead of turning to food, busy your hands with something else. For example, clean out drawers and cabinets, paint your nails, garden outdoors, do lawn care, take a bath, or work on a craft project. Eventually, the urge to binge will pass.

Loneliness

When we feel lonely, we can turn to food for comfort as a habit. We may even treat the food like an old friend. For example, have you ever gotten excited about dinner by yourself on a Friday or Saturday night and chose your meal, snacks, dessert, and a few movies you plan to binge-watch?

You might have made a special trip to a drive-through and grocery store to ensure you would have everything within your reach. These are planned binges. Sometimes the anticipation of a binge can cause a dopamine release, making you feel good about your choices. However, later that evening or the next day, you feel guilty, ashamed, and lonely all over again.

Instead of planning a binge, remove binge-triggering foods from the house and schedule other activities. Maybe call a friend or family member. Consider attending an event or doing a physical activity.

If you still want to enjoy your movie, give yourself a rule that you must eat all your meals at the kitchen or dining table with no television and screens. However, you can enjoy the movie afterward with tea, coffee, water, or another no-calorie beverage. The comforting lull of the food loses its power when you are solely focused on dining on your meal and not distracted by a movie and negative emotions.

Changing the way you think can bring positive emotions

Cognitive Behavioral Therapy (CBT) is an effective therapy for various mental disorders. It also effectively treats eating disorders like anorexia nervosa, bulimia, and binge eating. With CBT, you identify the sabotaging thoughts and reframe them with answers. Your goal is to change your way of thinking and flip negative emotions and the resulting behaviors.

You will need to identify why you must stop binge eating. Your reasons why need to be powerful to cultivate change. Keep asking yourself why you want to change your behavior until you are uncomfortable with the answer because it comes from a deep place.

For example, when asked why you want to stop, initially, you may answer so that you can stop gaining weight. But why do you need to stop gaining weight? You might answer because you know that in the long term, your behavior will lead to physical conditions that you may be unable to fight off. Ask yourself why you know that.

Do you have personal knowledge of more details? You may know that your father died from a heart attack caused by his obesity. Now, you have a compelling why: you do not want to destroy your health to the point of no return. You must gain control over your bingeing to protect your future self.

It is beneficial to write down your sabotaging thoughts, your answer to these thoughts, and your powerful reasons for why you need to stop binge-eating behaviors and review these notes throughout the day. In addition, you may want to screenshot your lists to your phone and post them on sticky notes in your pantry, the front of the refrigerator, and in the car.

A therapist can help

Sometimes, changing the way you think and behave around food on your own is challenging. Contact our office today to schedule a session with a therapist if you need support beyond a group of trusted friends.

Your therapist can introduce you to more therapy methods and monitor your progress, helping you to reassess when needed and make progress. Reach out today for help and gain control over your negative emotions.