What to Do When You Feel Like Binge Eating: Part Two

By: Jennifer Rollin, LCSW-C, Therapist and Founder of The Eating Disorder Center

She had just finished eating dinner when the cravings started. It felt as though the food in the pantry was calling her name. Her mind became fixated on the cookies, the ice cream, and the chips. All she wanted was to escape into the familiar cycle of eating– zoning out and experiencing that fleeting rush of pleasure as she washed down cookies with glasses of milk, followed by two tubs of ice cream and chips.

Yet, a part of her longed to break free from this. She desperately wanted to escape this exhausting cycle. The shame and guilt that always followed a binge felt unbearable. Still, she struggled to find ways to manage these overwhelming urges.
​
In my first blog, What To Do When You Want to Binge Eat, I discussed a skill that I created called The PAUSE skill, which can be a helpful tool when someone is struggling with urges to binge eat.

Today, I want to talk about another tool that you can use if you are struggling with binge eating.

I created the acronym ASPIRE as a tool you can use when experiencing urges to binge eat.

It’s essential to practice this skill when you’re not feeling triggered so that it becomes more accessible during difficult moments. Just like learning to ride a bike or play an instrument, it takes repetition for this skill to feel more familiar, and eventually second nature.

Additionally, remember that success doesn’t have to mean avoiding a binge entirely—the "win" could simply be creating a pause and using the ASPIRE strategy beforehand. This essentially means that you are learning to put some space between urge and action, which is a crucial step when it comes to recovery from binge eating.

Avoid setting yourself up by saying you must replace the binge with this skill. Instead, start by telling yourself you’ll practice the steps before engaging in a binge.


Before You Practice This Skill

Pause. Step away from the kitchen or any space that is triggering your urge to binge, if possible, and find a place to sit down and pause. Remind yourself that the goal isn’t to ‘not binge entirely,’ rather to practice delaying the action in this moment.

Check in with yourself and assess if you’re experiencing physical hunger. If you are, take a moment to sit and eat intentionally, paying attention to what your body craves in terms of flavor, texture, and temperature, and choose something that satisfies that need. If you’re not physically hungry, proceed to the skill below. 

​
ASPIRE: A Skill For Recovery From Binge Eating

1. Alternate ways to communicate

• How are you feeling right now? Observe your emotion and any physical sensations without judgment.
• Write a journal entry, poem, or song to capture your feelings.
• Draw your emotions or make a creative collage (e.g., a smash book or altered journal).
• Reach out to someone—a friend, therapist, or member of your support system—and share how you’re feeling.

---

2. Self-soothe

• Listen to music, meditation tracks, or calming ASMR sounds.
• Sip on tea or another warm, comforting drink.
• Light a candle or use scented lotion for grounding.
• Wrap yourself in a cozy or weighted blanket.
• Watch calming nature scenes or beach videos.
• Cuddle or play with a pet.
• ​Sit outside somewhere peaceful and breathe in your surroundings.

---

3. Practice self-compassion

• Instead of being self-critical, imagine what you’d tell a friend facing the same struggle.
• Even if it feels awkward, practice speaking kindly to yourself.
• Remind yourself you’re not alone—many others experience struggles with binge eating—and that you’re doing the best you can in this moment.
• Beating yourself up for urges to binge or for acting on those urges is unfair to yourself and only serves to keep you stuck.

---

4. Invite curiosity

• Replace judgment with mindful curiosity.
• Ask yourself: Was there an internal or external trigger?
• What emotions are you trying to feel—or avoid—by using this behavior?
• Is there something you’re trying to communicate through binge eating?

---

5. Respond effectively

• Choose a response that aligns with your values and is more compassionate.
• Try “opposite action” from DBT (Dialectical Behavior Therapy)—for example, if you feel the urge to binge and isolate, could you work on trying to be around other people instead.
• Think about what sensation you’re trying to experience or escape. 
• Again tell yourself that you are trying some other coping strategies to put some space between binge urges and action.

---

6. Enlist support

• Reach out to someone who can support you—whether to listen, distract, or help you brainstorm more values-based actions.
• Text, call, or message a friend, family member, therapist, or treatment team member. Crisis chat lines are also a helpful option when you need immediate support.
• Practicing turning towards people instead of towards your eating disorder can be a helpful skill that takes practice.

---

Recovery From Binge Eating Is Possible!

If you find yourself bingeing after taking these steps, it’s crucial to respond with self-compassion. Remember, you are not alone in this struggle, and it’s not a matter of “lacking willpower.” This is a challenging experience—one that no one would choose to endure. Avoid engaging in any behaviors to "make up for" the binge, as this only reinforces the cycle of bingeing and restricting.

Bingeing is often a response to emotional pain, past trauma, or feelings of unworthiness. In a way, it’s an attempt to soothe yourself, and while it may feel comforting in the moment, it’s likely not serving you in the long run.

If you were able to delay the urge, even briefly, that’s a sign of progress—you’re practicing a valuable skill. With time, support, and practice, you can build the ability to ride out the urge entirely.
​
If you’ve managed to completely ride out the urge to binge without acting on it, take a moment to acknowledge and celebrate that victory.

You deserve a life filled with joy and meaning. Freedom from binge eating disorder is possible.

---

Want help for binge eating? Full recovery is possible.

Book your free 15 minute consult for therapy or coaching.

Sign up for my training on Finding Freedom From Binge Eating.

---

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 New York (NYC), 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