We’ve all been there: A moment of stress hits or boredom sets in, and suddenly the chip bag is empty and the pint of ice cream is gone.
Almost everyone overeats on occasion. For some, however, these episodes of binging come with a sense of losing control, often followed by feelings of guilt and shame.
But there are at-home tools that may help you retake the reins. A dietitian recently broke down her go-to method for stopping the binge-eating spiral — and it takes just 30 seconds.
“You can be mid-binge, and this will stop you cold,” Dr. Rachel Paul, a Columbia University trained expert in nutrition and behavior change, said in a TikTok video.
Her approach is two-fold, with each step helping redirect the body and brain.
For the first 15 seconds, Paul recommends doing something physical to help interrupt the binging episode.
“This can be just placing your hand on your heart and taking deep breaths,” she said.
If you’re able to do more, you can ramp it up slightly, trying moves like jumping jacks, arm stretches or torso twists.
Then comes the mental reset.
For the next 15 seconds, Paul recommends repeating mantras to yourself, helping focus the mind and calm the nervous system.
Think: “I can have this food again tomorrow” or “I am the one in control, not the food.”
She also suggests trying “Binging on this food does not actually taste good.”
Or even “I am so excited to feel proud when I stop this binge.”
Paul recommends repeating these phrases as many times as needed, and revisiting the two steps whenever you find yourself falling into a binge-eating spiral.
“You’re doing an amazing job,” she told her viewers.
When binge eating spirals out of control
Many people experience occasional episodes of binging, “loss of control eating” or emotional eating.
But if these episodes become a persistent, distressing pattern — happening at least once a week for three months or more — it may be classified as binge eating disorder.
People with the mental health condition regularly consume large amounts of food in a short period, often unable to stop eating even if they are uncomfortably full.
The binging tends to happen alone or in secret, and afterward many experience physical or emotional distress.
The National Institute of Mental Health estimates that 1.6% of adult women and 0.8% of adult men have binge eating disorder. That’s more than double the number diagnosed with bulimia and anorexia combined.
And yet experts say the condition often flies under the radar, overshadowed by better-known eating disorders.
But if left untreated, it can have serious consequences.
Over time, binge eating disorder may lead to weight gain and health complications associated with obesity, including increased risk of type 2 diabetes, high blood pressure, heart disease, joint and muscle pain and certain types of cancer.
People with the condition are also at higher risk for depression, anxiety and substance use disorders.
It can significantly impact quality of life. More than half of those with binge eating disorder report difficulties in social functioning and interference with daily activities.
For those who find that quick strategies like Paul’s don’t control their binging, other treatment options are available.
Talk therapy is a common intervention, helping people break unhealthy behavior patterns and develop healthier coping strategies, according to the Cleveland Clinic.
Medications — including those used to address impulse control, appetite regulation or co-occurring mental health conditions such as antidepressants — may also be used.
Nutrition also plays a role in recovery.
Working with a registered dietitian can help build a healthier, more balanced relationship with food, including meal plans that promote satiety while ensuring proper nutrition.
