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By: Jennifer Rollin, MSW, LCSW-C, Eating Disorder Therapist & Founder of The Eating Disorder Center  She’s just finished dinner when it starts. A familiar pull toward the pantry. Her thoughts narrow in on the Oreos, the peanut butter, the bread, the chips. It feels almost magnetic — as if the food is calling her name. She wants to disappear into the numbing comfort of eating, chasing that brief sense of relief that comes with the first few bites. And yet, another part of her is tired. Tired of the cycle. Tired of the shame, guilt, and physical discomfort that always follow a binge. She desperately wants this to stop, but the urges feel overwhelming and she’s unsure how to handle them differently. If this sounds familiar, you’re not alone. Below are some therapist‑approved strategies to help you slow down, ride out urges, and begin interrupting the binge cycle. The PAUSE Skill for Binge Eating I often teach a simple but powerful tool called the PAUSE Skill. 1. Pause At the very first sign of an urge, pause. Take a slow, intentional breath. Remind yourself that you’re not making a permanent decision right now. You’re simply committing to trying this skill first. If you still want to binge later, you can — but for now, you’re practicing something different. 2. Allow space If possible, step away from the kitchen or the environment that’s fueling the urge. Sit down somewhere neutral and grounding. Let yourself know that you’re not trying to “win” against the urge — you’re just delaying action. Check in with your body: Am I physically hungry?
3. Use coping strategies and supportive self‑talk When urges are intense, deep emotional processing usually isn’t helpful. Instead, choose 5–10 distraction‑based coping strategies that you can rotate through for at least 10 minutes each — things like walking, watching a show, calling a friend, showering, or engaging your hands. You can also practice compassionate coping statements, such as:
4. Separate yourself from eating‑disorder thoughts Begin noticing what your eating‑disorder voice is telling you, and practice responding from your healthier, wiser self. The eating disorder will always provide convincing reasons to binge. Ask yourself: What would I say to a friend in this situation? Having an urge does not mean you must act on it. Urges rise and fall like waves — and with practice, you can learn to ride them until they pass. Most urges peak and then naturally decrease over time. It can also help to gently remind yourself how bingeing usually feels afterward. While there may be a short‑lived sense of relief, it’s typically followed by physical discomfort, emotional distress, and regret. 5. Enlist support Instead of turning inward or toward the eating disorder, practice reaching out — even if it’s simply for distraction or connection. Talking to someone supportive can help shift you out of the eating‑disorder mindset and reconnect you with your true self. Remember: binge eating often develops as a response to emotional pain, deprivation, trauma, or chronic self‑criticism. This behavior isn’t a moral failure — it’s a coping strategy that made sense at one point, even if it’s no longer serving you. Recovery Is Possible If you do binge after trying these steps, meet yourself with compassion. This isn’t about ‘willpower,’ rather it’s a mental illness. You are learning new skills to cope with distress. Avoid compensatory behaviors, as they only reinforce the binge‑restrict cycle. Even delaying a binge or sitting with an urge for a short period is meaningful progress. If you outlasted the urge entirely, take time to acknowledge that — you practiced a powerful recovery skill. You deserve a life that feels full, meaningful, and free from food obsession. I’ve worked with many individuals who have gone on to fully recover from binge eating and other eating disorders. Full recovery is possible. Want Support for Binge Eating?
The Eating Disorder Center is a premier outpatient eating disorder therapy practice founded by Jennifer Rollin. We specialize in helping teens and adults with anorexia, binge eating disorder, bulimia, OSFED, and body‑image concerns. We also provide therapy for obsessive‑compulsive disorder. Our practice is based in Rockville, MD and serves clients in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington, D.C. We also offer eating disorder recovery coaching worldwide via Zoom. Learn more at www.theeatingdisordercenter.com Schedule a FREE 15-minute consultation to explore how eating disorder therapy or recovery coaching can help you to find freedom. 🌟 Available in MD, VA, DC, PA, FL, and CA for eating disorder therapy 🌍 Offering recovery coaching worldwide  Jennifer Rollin, MSW, LCSW-C (she/her), is an award-winning eating disorder therapist and the founder of The Eating Disorder Center, a specialized therapy practice for eating disorders and body image concerns. Jennifer uses ACT, CBT, and DBT to help clients find freedom from eating disorders and body image struggles. Jennifer is recognized as a leading eating disorder expert and was named one of the top professionals in the field by a premier treatment center. She is the recipient of the Best of Bethesda Award for Best Individual Therapist (2025) and the Best of Rockville Award (2020–2024). She helps clients to live full, meaningful lives, beyond food and body image concerns. The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, teens, and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington, D.C. We also provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com
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The Eating Disorder CenterWe are a premier outpatient eating disorder therapy center in Rockville, Maryland.
We also provide eating disorder recovery coaching to people worldwide via Zoom. Click here to book your free 15 minute phone consultation! Phone: 301-246-6856 Email: [email protected] Archives
March 2026
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