On Navigating Binge Urges
I remember a time when I’d feel an urge to binge creeping up almost out of nowhere.
It was like a wave that started small and then slowly grew louder and louder until suddenly, it was all I could think about, all-consuming.
If you've ever felt that urge — the kind that leaves you feeling frustrated, confused, irritated or even shameful afterwards — I want you to know something: you’re not alone, and there’s no quick fix, but ... there is a way through!
The truth is, binge urges don’t just disappear overnight. And that’s okay. These urges aren’t a sign of personal failure, they’re simply part of the recovery journey.
They often come from two places:
- Physical urges that can show up when we’re undereating, not nourishing our bodies well enough or lacking structure in our meals.
- Habitual urges that come from patterns our brain’s developed through repetition over a decent period of time. The habit often gets created around turning to food for comfort or relief from stress.
For many, the first binge happens when they’re undereating/dieting, which eventually shifts to a brain-driven habit.
Our minds become familiar with that feeling of relief food brings — it’s a bit like craving that glass of wine after a long day or reaching for the phone to scroll when we’re overwhelmed.
The brain learns that binging provides comfort, creating an autopilot response that overrides logic.
When I first started noticing this in my own journey, it was a bit like detective work. I’d start to pay attention to the specific moments when these urges showed up.
Was it after a stressful day?
When I was physically hungry?
Or maybe when I felt that familiar pang of loneliness?
By looking closer, I realised these urges weren’t "me" They were just the brain's automatic reactions, and that gave me more clarity and confidence.
Take a moment to think about your own binge urges.
Next time one arises, pause and see if you can notice what’s happening in your body.
Are there certain sensations or a particular feeling that come up?
Putting together a few notes in a journal can be a big step toward understanding your unique triggers.
Sometimes, just acknowledging these urges and their patterns is enough to loosen their grip, little by little. And yes, it’s totally normal for them to still come up for a while, even if you're not acting on them anymore.
Improving your relationship with food isn’t about eliminating urges overnight, it’s about learning to coexist with them, responding with compassion, and gently choosing something different every time.
If this resonates with you, I’d love to hear your thoughts and insights.
For extra resources, mindful eating challenges and a supportive community on the same journey as you - join the Empowered Eating Circle.
With so much warmth and love,
Emi
Responses