More Than Overeating: A Closer Look at Binge Eating Disorder (BED) and How to Get Help

Many people overeat from time to time, especially during celebrations or holidays. However, Binge Eating Disorder (BED) is far more than occasional indulgence. It is the most common eating disorder in Australia and is a serious mental health condition characterised by recurrent episodes of eating large quantities of food, often very quickly and to the point of discomfort, while feeling a powerful sense of being out of control.

Unlike Bulimia Nervosa, these binge episodes are not followed by compensatory behaviours like purging. Instead, they are typically followed by intense feelings of guilt, shame, and self-loathing. At Shaw Psychology, our Melbourne general and clinical psychologists provide compassionate, evidence-based care to help individuals understand and overcome BED.

Recovery from Binge Eating Disorder often begins with learning to respond to emotional needs with compassion, rather than with food.

Understanding a Binge Eating Episode

A key feature of BED is the subjective experience during a binge. According to diagnostic criteria, a binge eating episode includes at least three of the following:

• Eating much more rapidly than normal.

• Eating until feeling uncomfortably full.

• Eating large amounts of food when not feeling physically hungry.

• Eating alone because of feeling embarrassed by how much one is eating.

• Feeling disgusted with oneself, depressed, or very guilty afterwards.

These episodes are not about a lack of willpower; they are compulsive and often serve as a way to numb or cope with difficult emotions like stress, sadness, anxiety, or boredom.

The Emotional Weight of Binge Eating Disorder

While BED does not involve purging, its impact is severe. The cycle of bingeing and subsequent guilt can lead to significant emotional distress, including:

• Low self-esteem and poor body image.

• Anxiety and depression can both be causes and consequences of binge eating.

• Social withdrawal and isolation due to shame about eating habits.

• Significant impairment in work, school, and personal relationships.

Physically, BED can contribute to health complications associated with weight gain, such as type 2 diabetes, high blood pressure, and heart disease.

The Path to Recovery: Evidence-Based Treatment in Melbourne

Breaking free from BED is absolutely possible with the right support. The journey begins with seeking help from a GP, who can coordinate care, possibly under a Mental Health Treatment Plan (MHTP) or an Eating Disorder Plan (EDPT) if criteria are met.

At Shaw Psychology, the gold-standard treatment for BED is Cognitive Behavioural Therapy - Enhanced (CBT-E), a specialised form of CBT for eating disorders. This therapy helps you to:

• Normalise Eating Patterns: The first step is often to establish a regular pattern of eating (e.g., three meals and two snacks a day) to reduce the biological and psychological deprivation that can trigger binges.

• Identify Binge Triggers: You will work to identify the specific situations, thoughts, and feelings that lead to binge episodes.

• Develop Alternative Coping Strategies: A core part of therapy is learning new, healthier ways to manage difficult emotions and stressors without turning to food.

• Challenge Unhelpful Thoughts: CBT-E addresses the underlying thoughts about food, weight, body image, and self-worth that maintain the disorder.

  
  

The moment of conscious choice. A person stands thoughtfully at a fork in the path, with one route appearing more familiar and the other less travelled but inviting, symbolising the decision point when an urge arises.

A First Step You Can Take Today: The 5-Minute Delay

When the urge to binge feels overwhelming, the goal is not to fight it head-on, but to create a small pocket of time to think. This is a practical skill drawn from CBT principles:

1. Acknowledge the Urge: Say to yourself, "The urge to binge is here right now."

2. Commit to a 5-Minute Delay: Tell yourself, "I can have the food, but I will wait just five minutes." This is more manageable than telling yourself "no."

3. Use the 5 Minutes Actively: During this time, do something that requires your attention. Step outside, call a friend, do a simple puzzle, or write down all the feelings you are experiencing in that moment.

4. Re-evaluate: After five minutes, check in with the urge. It may still be there, but you have proven that you don't have to act on it immediately. Sometimes, this small delay is enough to weaken the urge's power and allow you to make a different choice.

   
   

An Example:

David, a tradesman from Melbourne's outer suburbs, would often find himself stopping at the supermarket on his way home from a stressful day at work. He would buy large amounts of food and eat it all in his car before he got home, feeling a profound sense of shame and secrecy. He felt trapped in this cycle. He finally opened up to his partner, who helped him book a GP appointment. With a Mental Health Treatment Plan, David started therapy at Shaw Psychology. His psychologist helped him identify that his main trigger was the stress and exhaustion from his day. They worked on the "5-Minute Delay" skill. The first time he felt the urge, he instead pulled over and called his partner for a chat, just for five minutes. It broke the trance-like state and gave him enough space to drive home without bingeing. It was an essential first step to change and break free from his sense of entrapment.

(Please note: This is a fictional vignette created for illustrative purposes only.)

Find Freedom from Binge Eating Disorder

If you are struggling with binge eating, please know that you are not alone and what you're experiencing is a recognised and treatable medical condition. Effective, compassionate care can help you break the cycle and build a more peaceful and empowered relationship with food.

Contact us today on (03) 9969 2190, visit our website at www.shawpsychology.com to learn more, or book an initial consultation directly online here: https://bit.ly/bookshawpsychology.