Beyond Binge Eating: The Connection Between Stress and Your Body

Stress is a part of life. We feel stressed about work, money, or our families. Sometimes, we cope with this stress in unhealthy ways. For many people, eating is a way to cope. They eat to feel better. Some people may feel the need to binge eat in response to difficult emotions or stress.

Binge eating is eating a large amount of food in a short period of time. People who binge often feel out of control. They eat quickly, even when they are not hungry. After they eat, they may feel guilty or ashamed. This cycle of stress, binge eating, and guilt can be difficult to break.¹

Stress, hormones, and your body

Let’s first take a look at how stress impacts the body. When you feel stressed, your body releases hormones. One of those hormones is called cortisol.^2,3

Cortisol’s main purpose is to prepare the body for a "fight-or-flight" response by increasing blood sugar and providing energy to large muscles, while also slowing down non-essential functions like the digestive and immune systems. But when stress does not go away, cortisol can increase your appetite and make you crave foods that are high in sugar and fat.^2,3

Research has found a strong link between stress, high cortisol levels, and an increase in food intake. When you constantly feel stressed, your body may keep making too much cortisol. This can lead to a continuous cycle of craving and eating unhealthy foods, and could lead some people to binge eat to cope with stress.^2,3

Finding your triggers

If you experience binge eating episodes, you must first understand your personal triggers. A trigger is something that causes you to want to eat. Triggers can be emotions like sadness, anger, or loneliness. They can also be external events. For example, a difficult day at work or an argument with a friend can be a trigger.^4,5

Think about the last time you binged. What happened just before? Did you feel a certain emotion? Was there a specific event?

Start a journal to track your feelings and your eating habits. This can help you see patterns. Knowing your triggers is the first step toward changing your behavior. It allows you to choose a different path when a trigger appears.⁵

Getting help through therapy

Sometimes, managing stress and binge eating on your own is not enough. Seeking help from a professional may be needed to get binge eating under control.^5,6

Psychological therapy, also known as talk therapy, is a very effective way to treat binge eating disorder. It helps you get to the root of the problem. A therapist can provide you with tools to change your habits and thought patterns.⁶

There are different types of therapy that can help. The most common and well-researched therapies are cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT).⁶

Cognitive behavioral therapy (CBT)

CBT is a common and proven treatment. It helps you understand the link between your thoughts, feelings, and behaviors. In CBT, a therapist will help you learn to:⁵

• Spot your triggers – You will work to identify what causes you to want to binge. This could be a feeling, a place, or a person.
• Change your thinking – A therapist helps you challenge negative or unhealthy thoughts. For example, if you think, "I am a failure for eating this," your therapist will help you replace that thought with something more helpful. You will learn to see that one moment does not define you.
• Develop new skills – CBT teaches you to build better coping strategies. You might learn to eat at regular times to prevent yourself from becoming too hungry. You will also learn ways to deal with stress that do not involve food.

Many studies have shown that CBT can lead to a great reduction in binge eating episodes. Some people may even stop binge eating completely.⁶

Dialectical behavioral therapy (DBT)

DBT is another type of therapy that is very effective. It is based on CBT but has a special focus on emotions. People with binge eating disorder often have big, strong emotions. DBT helps you learn how to handle these feelings without using food as a way to cope.^6,7

DBT teaches 4 main skills:^6,7

• Mindfulness – This skill helps you stay in the present moment. It teaches you to notice your thoughts and feelings without judging them.
• Distress tolerance – This is about learning to handle painful feelings when they happen. It helps you get through a difficult moment without making it worse.
• Emotion regulation – This skill helps you understand your emotions and learn to change them when needed. It gives you control over your feelings instead of your feelings controlling you.
• Interpersonal effectiveness – This skill teaches you how to communicate better with others. It helps you build stronger, healthier relationships.

DBT can help you accept yourself while also working to change your behavior. It has been shown to be very helpful for people who struggle with intense emotions that lead to binge eating.^6,7

Remember, a therapist is a guide. They are there to support you on your journey. Finding the right therapist is important. It is a big step toward healing your relationship with food and your body.

Setting yourself up for success with better habits

Once you know your triggers and have explored therapy options, you can find non-food ways to cope. These are new habits that help you manage stress without eating. Here are some ideas:⁵

Move your body

Exercise is a great way to reduce stress. It releases endorphins. Endorphins are chemicals in your brain that make you feel happy. You can go for a walk, dance to your favorite music, or do some stretching.⁵

Practice mindfulness

Mindfulness is the practice of being fully present in the moment. When you feel stressed, take a few deep breaths. Focus on your breathing. Pay attention to what you see, hear, and feel around you. This can help you calm down and avoid acting on an impulse to eat.⁵

Talk to someone

A friend, family member, or therapist can help. Sharing your feelings can reduce the burden of stress. It reminds you that you are not alone.⁵

Engage in a hobby

Do something you enjoy. Reading a book, painting, listening to music, or gardening can distract you from stress. These activities bring you a sense of calm and happiness.⁵

Remember, changing habits takes time and effort. Be patient with yourself. Every small step you take is a big victory. You can learn to manage stress in a way that helps your body, not hurts it. Your body deserves to be treated with care.⁵