binge eating holiday resources

Brain over Binge Holiday Resources

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I wanted to put together a collection of blog posts, podcast episodes, and other resources to help you overcome challenges that may come up during the holidays.  I hope what I’ve included below will guide you to have a binge-free holiday season (if you celebrate), or simply help you end the year with progress toward recovery.

Below you’ll find an image link to each post/episode/resource along with a short description. You can refer back to this post whenever you need some extra help.

Whether it’s a big holiday meal, or a simple dinner at home, you may find yourself struggling to end the eating. It can be tempting to keep going back for more, and before long, you may find yourself spiraling into a binge. This free track from the Brain over Binge course will give you ideas and strategies to approach holiday meals or everyday meals with more confidence.

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T️his blog post addresses dealing with challenging conversations about food and weight that often come up during this time of year. You can learn to react differently and not let what people say interfere with what you know is best for you.

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This episode addresses the tendency to link your ability to binge or not binge to the choices that you make. I want to encourage you to believe that you can choose not to binge regardless of your other holiday decisions.

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This blog post addresses the same topic as Episode 32 of the podcast (above). I wanted to include it here for those of you who would rather read than listen, and there are also a few new ideas in the blog post. The holidays are a great opportunity to teach your brain that binge eating is not an option in any situation.

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The holidays also provide many opportunities to drink alcohol, and you may wonder how that factors into recovery. In this episode, I talk about the effect that alcohol has on the higher and lower brain, and why drinking may make it more difficult to dismiss binge urges.  You will learn how to make a good individual decision about whether or not to have alcohol. 

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In this post, I address the tendency to give up on recovery in December and make a resolution to stop binge eating in January. I’ll help you change this harmful pattern, so that you can make progress toward freedom from binge eating now, rather than telling yourself you will start over in the new year. 

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In this episode, I talk about motivation, and I also give you one of my coaching sessions that focuses on staying motivated to dismiss binge urges each day. You can use this coaching session during holidays or any day that you want to remind yourself why you want to avoid binge eating.

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This episode will help you stay on track to a binge-free life as we approach the new year. If you are going to end binge eating for good, you can’t turn back to restrictive behaviors come January. You can still focus on being healthier and improving yourself, but ensuring that you eat enough is a fundamental part of recovery.

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This blog post addresses a topic similar to what I discussed in podcast Episode 30 (above). The more reminders that dieting is not a healthy path, the better! I hope this post helps you realize that restricting your food will only lead to more problems.

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You can have help at your fingertips through the holidays (and beyond) with my online course. This course is self-paced and includes an app for only $18.99/month with no commitment. You’ll be able to access 8 lessons and over 120 tracks to listen to that give you the information and answers you need as you end binge eating.

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During the holidays, and whenever you need it, you can get support from Brain over Binge coach Julie and from others who are overcoming this habit. The Brain over Binge group includes a forum that is open 24/7, group coaching calls, mindfulness resources, plus course access.

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You can also work on your holiday challenges (and other recovery issues) privately with coach Julie. You can book a 45-minute Zoom session where Julie will help you change your thinking, uncover what is holding you back, and get on a path to complete freedom from binge eating.

Gillian Young

Ep. 81: Getting Over Night Eating Syndrome (Interview with Gillian Young)

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trigger foods binge eating

Should I Keep Trigger Foods at Home During Recovery?

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I want to address the question of whether or not to keep trigger foods at home while you are trying to stop binge eating. Trigger food is a popular term in eating disorder recovery conversations that usually refers to the foods that tend to make binge eaters feel out of control and binge. If you’ve read Brain over Binge or listened to my podcast, you know that I don’t believe any food can cause binge eating—because the urges to binge are the only direct cause. So, when I refer to trigger foods in this blog post, I mean foods that commonly to lead to your urges to binge, or foods that you typically eat large amounts of when you follow the urges, or foods that are simply linked to binge eating in your mind.

Distancing yourself from trigger foods doesn’t cure binge eating

If keeping trigger foods out of the house was the cure for bingeing, then that would make recovery pretty straightforward—but if you’re anything like I was as a binge eater, you just find a way to get the food anyway or find something else to eat too much of. Home isn’t the only place to binge, and trigger foods aren’t the only foods that you binge on. Also, it’s not realistic to expect to be able to control all of the food that comes through your door—because roommates, children, parents, partners, relatives, or friends who share or visit your home also need to eat, and they may have different ideas about what food to have on hand.

Even though keeping trigger foods out of the home is not a cure for binge eating, it’s still one factor to consider when approaching recovery. I believe that it is an individual decision, and there isn’t one right or wrong way. If you think about it, the decision of what foods to have at home is one that all people need to make, even if they don’t have a history of an eating disorder. When you look at this choice as just a basic part of living—something you’ll need to do for the rest of your life—it can take off some of the pressure you may be feeling right now.

Will the trigger foods make me binge more?

I realize that the additional consideration during recovery is that you may be worried that certain foods will lead to increased binges, but if you remember that all the trigger foods can do is lead to increased urges, you take your power back. You give yourself the freedom to choose what foods to have or not have at home, and you can learn to dismiss the urges that are linked to those foods. (If you are new to the concept of dismissing urges, you can get my free eBook, the Brain over Binge Basics to help you get started).

It’s okay if you don’t feel ready to have any and all types of food at home right now, but with time and practice, you can gain confidence that you can be around any food and eat any food—without binge eating. On Episode 76 of the podcast, my guest shared her own experience of reintroducing trigger foods into her life, and I think you will find it helpful.

Food temptation is a universal experience

It also helps to realize that feeling tempted by certain foods at home is common, and although the urges to binge will fade, feeling drawn toward food pleasure will never go away completely. Normal eaters often say that they don’t like to have, for example, a dessert item in the house because they believe they’ll eat too much of it, or they ate too much of it last time it was in the house. The reality is that sometimes it’s just easier for anyone—with or without a binge eating issue—to simply not have something tempting in close proximity, and I don’t think there’s anything wrong with that.

In the Brain over Binge Recovery Guide, I explained that these choices extend beyond food, and I drew a comparison to my choice at the time to not buy paper towels, because when I did, I used too many of them. My kids were very young at the time, and made so many messes, and paper towels were way too convenient. If I didn’t have paper towels in the house, I put myself in a situation where I had to take the time to wash rags and keep them ready for use. Now that my kids are older and there aren’t as many spills, I do buy paper towels again, but I don’t overuse them.

Giving up binge eating and dieting makes foods less “triggering”

The paper towel example could also help you see that your decisions about what to keep in the house can change over time, and if you decide to avoid buying a certain trigger food right now, you don’t have to avoid buying it forever. One day, you may decide you want that food in your house again, and you’ll learn to overcome the temptation, or it simply won’t be as appealing to you once your binge eating habit has stopped. Foods that seem so tempting today could become foods you don’t even think about in the future—this is a wonderful benefit of giving up the dieting mindset and learning to eat everything in moderation.

I wrote a detailed post to share how this happened for me regarding my biggest trigger food—sugary cereal—and how I can now have boxes of it in my house and not even want any (read the post: How I Stopped Binge Eating Cereal and Craving it Too). It’s an amazing experience when you first realize your trigger foods are no longer triggering, and that they hold no power over you. It gives you so much freedom to be able to be around any type of food and know it won’t lead to a binge. But, everyone gets there in their own way and on their own timeline, and it’s okay if you’re not there yet.

Just make the best decisions that you can right now as far as what to keep in the house to support yourself in recovery, knowing that you can make adjustments, and add new foods over time. Eventually your urges to binge will fade and go away completely, and all of the things that once triggered them—including certain foods—will no longer lead to urges. You’ll be left with some standard temptation and cravings like all normal eaters, but it will be so much more manageable. You’ll find yourself doing things that you never thought were possible—like forgetting you have leftover cake from a birthday party in your house, or throwing out half of a batch of cookies you baked last week with your kids because you never ate them.

Dismissing urges to buy the binge foods

I want to take a step back and also talk about buying the foods at the store, because that’s ultimately how they get to your home. Even if you make a firm decision about what foods you want to have in your house, and that doesn’t include many of your trigger foods, your lower brain might try to change your mind at the grocery. You might feel urges to buy a lot of binge foods—just in case. This is all part of the habit—you’re simply used to buying them, so habitually, you feel like you need to keep buying them. An example I thought of, which I’ve experienced myself, is a parent whose child gets older and out-grows the baby items that they used to need frequently; but the parent still finds herself automatically going down the baby food or diaper aisle.

You can think of urges you have in the store as just your lower brain telling you what it thinks you need—based on your past shopping and eating behaviors—but now that you have changed, you don’t need to follow those messages anymore. Dismissing urges to buy the binge food is good practice for dismissing urges to actually binge. You don’t have to get upset with your brain for encouraging you to buy certain things, just try to observe your thoughts and gently remind yourself that you no longer binge. You don’t have to tell yourself that you can’t or shouldn’t have certain foods—because you can learn to buy and eat anything you want in moderation, provided there are no allergies or other health issues. However, if you only want to get the food to binge on it, then you can react to the urge to buy it like the parent of an older child would react to an urge to buy baby food—you can just shrug it off, maybe smile a little, and say, “Oh, I don’t actually need that anymore.”

In your case, it might not be that you don’t need any amount of a certain food, but you may simply need much less now that you are eating in a normal way. You don’t want to create a situation where you’re saying no to yourself too often for food you actually like and want in your house. You ultimately want to find a balance of foods that are going to nourish you, and foods that you buy purely for pleasure. Again, this is something you’ll need to do for the rest of your life as part of taking care of yourself and the people who share your home and food.

If you can keep a grateful mindset for all of the food you have the ability to buy and keep in your house, it can help the food feel like a gift instead of something to fear—and this can help your decisions surrounding food feel easier.

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If you want extra guidance, you can get the Brain over Binge Course for only $18.99 per month.

You can also get personalized support and accountability with one-on-one coaching or group coaching.

 

Binge and purge podcast

Episode 66: Letting Go of the Binge and Purge Cycle to Focus on What’s Important

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Binge eating recovery during a crisis (podcast)

Episode 63: Binge Eating Recovery During a Crisis

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How to Conquer Binge Eating in Isolation

How to Conquer Binge Eating in Isolation and in Any Situation

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[This is the Part III post of the Binge Eating Recovery During a Crisis series. Read Part I and Part II]
No, I’m not going to tell you all of the reasons why your situation right now could help you conquer binge eating. I’m not going to tell you that because of the pandemic and isolation, you’ll have more time at home, and therefore you can focus on self-care and that will make quitting easier. I’m not going to tell you that because you’re eating in your house in most cases, you can be more mindful during your meals and learn to listen to your body. I’m not going to tell you that a lack of social engagements will lead to less pressure to look a certain way, which will help you let go of dieting. I’m not going to say that because you won’t be taking vacations, or having celebrations, or eating at restaurants, you will have less temptation and it will be easier to avoid binges. I’m not going to say that because you may have less money and less ability to shop, you will have less of an opportunity to buy binge food.

Even if some of what I just said feels like it might be true for you, and even if you think it will be easier to work on recovery during this time of isolation, the purpose of this blog post is not to tell you that isolation is an ideal time to quit binge eating. I do not believe that recovery depends on your circumstances—whether we are talking about a worldwide crisis or personal events in your life.

I believe that every day is an opportunity to recover, and I want to help you learn how to conquer binge eating no matter what situation you are in. 

Of course, it absolutely makes sense to take advantage of whatever uniquely works for you, so if there are aspects of self-isolation that seem to help you feel more capable of recovery, then there is nothing wrong with using the circumstances to support yourself in ending the habit. However, even if that’s not the case for you, and even if you feel like this time of self-isolation is making recovery more challenging, it is still an opportunity to overcome this habit for good.

The “Right” Time to Recover is Illusive

The reality is that there will never be a perfect time to conquer binge eating disorder or end bulimia. You can go back to Part I of this blog series, and see that no matter what is going on in your life, your lower brain will always produce reasons to binge. It’s important to accept that whenever you attempt to quit, you will have thoughts saying why “now” is not a good time—whether “now” is during the holidays, on a vacation, while you are trying to meet a work deadline or study for an exam, when you are going through a breakup, while you are trying to make a big decision, or when you are just dealing with everyday stress (*for more, listen to Episode 13: How to Stop Binge Eating Under Stress).

You may be thinking, “But, this is different!  It’s a global crisis! I’m filled with anxiety and uncertainty and stress and financial hardship and new responsibilities that I can’t manage!”

That is true, and you should have an abundance of compassion for yourself because this isn’t easy; but I also want you to understand that anxiety, uncertainty, stress, financial hardship, responsibilities, and even global pandemics do not cause binges. If you follow my blog or podcast (or you’ve read my books), you know that I believe recovery becomes much more simple and practical if you separate your life’s problems from your binge eating problems. (If you are new to this approach to recovery, you can download my free eBook, The Brain over Binge Basics.)

A Chance to Experience Your Power to Conquer Binge Eating Under Any Circumstance

Perhaps the greatest benefit of recovering now is that it gives you a clear opportunity to separate your life’s problems (and world problems) from binge eating. It also gives you the opportunity to recover in the midst of imperfect eating, which I wrote about in Part II: Accept Imperfection & Avoid Binge Eating During Quarantine. If you can recover now, despite everything that’s going on, just imagine how confident you’ll feel moving forward and remaining binge-free after this crisis. You’ll know that no matter what life throws your way, you never have to binge.

Right now, you may be telling yourself that you’ll recover “when things get back to normal”.

But, I want you to take a moment and think back to before this pandemic…were you binge-free then?

If you were binge-free and you started to binge again during this crisis, then I hope this blog series will help you get back on track, and help you be more prepared to stay binge-free in the future, even through major stress. If you were not binge-free before the coronavirus crisis, then remind yourself that normalcy did not equal freedom from binge eating then, and normalcy will not equal freedom from binge eating after this crisis.

If you think you can only recover when life is going a certain way, it’s going to be extremely difficult to maintain recovery over time—because life will not always go that way. I’m going to draw an analogy here that I hope will help you see this more clearly.

Don’t Tie your Recovery to Specific Conditions

Finding Nemo Now What

As a parent, I’ve watched a lot of kids’ movies over the years, and this image from the end of Finding Nemo popped into my mind this week—in relation to social distancing, and in relation to binge eating (as I’ll explain later). If you haven’t seen the movie, the fish in the image above create an elaborate plan to escape from a dentist’s office aquarium so that they can be free in the open water. After many challenges, they are finally successful and land in the open water. They celebrate and cheer that they are free, but then they’re hit with the realization that they are all still tied in their clear plastic bags. They look at each other and one of the fish says, “Now what?”.  It’s meant to be funny and the movie simply ends there, leaving the audience to assume that they’ll eventually find their way out and into complete freedom.

Right now, during this crisis, we’re kind of like these fish—separated from each other in isolation. Our figurative plastic bags are necessary to keep us safe from the virus, and to prevent us from infecting the people around us. But, as time goes by and hopefully the virus starts to affect less and less people (which will certainly be a reason to celebrate!), we’re all going to have the question of, “now what?”.

A virus is not like a storm that simply passes and gives way to a clear blue sky, allowing us all to come out safely and worry-free. Without proof that most of us have already been exposed and are now immune, or without some kind of cure, or without a vaccine, or without some evidence that the virus won’t just pick right back up once we are together again—it’s a collective now what moment. We can only hope that the best minds in the world will put together a comprehensive answer to that question, because we can’t stay isolated forever. For us to truly conquer the virus, the virus must remain under control even after we get back to our normal lives.

In the same way, if you overcome binge eating under certain circumstances, you will only experience complete freedom if you can remain recovered when circumstances change.

I want you to know that stopping binge eating is always a reason to celebrate, and you should always be proud of your success—regardless of the circumstances. Don’t feel like you did something wrong if you changed a part of your life, or took advantage of specific conditions to support yourself in recovery (remember I said you should definitely use what works for you). However, if you think you need those conditions or need things to remain a certain way in your life in order to be binge-free, you may end up feeling like the fish trapped in the middle of the open water—wondering “now what?”.

Your freedom won’t really feel free, because you’ll be constantly trying to arrange your life to keep yourself protected from binge eating, and this can become exhausting (we all know how exhausting it’s been to try to stay protected from the virus). For example, you may feel like you always have to watch out for triggers, or eat only certain foods, or have a required amount of time for self-care, or keep yourself under a certain level of stress, or have places that you can and cannot go for fear of bingeing, or think you need to avoid some people in your life because of how they eat or comments they make about weight.

No matter where you are in recovery, or what you previously thought you needed to do to stay binge-free—this is an opportunity to move closer to complete freedom, without conditions, and even through hard times. (If you want to dive deeper into this idea, you can read my post Freedom: Reframing Your Motivation to Stop Binge Eating.)

Ending the Habit Now and For Good

Your circumstances have undoubtedly changed in recent weeks, and they will undoubtedly change even more before this crisis wanes, and they will change again as we start to move back toward normalcy. This is a chance to experience the freedom of going through these changes, and even feel like your life is being turned upside down, and still avoid binges. 

Additionally, on the other side of this crisis, you’ll have a chance to experience the freedom of going back into the world—and revisiting all of your former stressors and temptations—and to still avoid binges. The past several weeks and the next several weeks might bring the most change in your daily activities that you’ll ever experience. If you can remain binge-free, or make any amount of progress in weakening this habit, you will feel your own power and potential to conquer binge eating under any circumstance.

You might be having thoughts saying, “But what’s the point? Doesn’t it make sense to just wait to recover until this crisis has passed?”

You do not have to give value to thoughts like that—just like you don’t have to give value to thoughts that encourage you to binge. In fact, any thought that discourages recovery IS a binge-encouraging thought, and should be dismissed. You know there is always a reason to recover, and you know you want freedom even in challenging and difficult times. There are certainly things that have to wait until this crisis is over—like having a party or going to an amusement park—but recovery is not something that has to wait (even though your lower brain will tell you it’s not the “right” time). Binge eating is not helping you in any way during this crisis; it’s only making the whole situation harder and harming your health in the process. There is no reason to keep hanging on to the habit right now, or ever.

Once you stop binge eating, you’ll realize that the “benefits” your lower brain told you the habit was giving you—like distraction, or pleasure, or an escape from reality—were not benefits after all, and the idea of binge eating to feel better in any way will no longer make sense. And, it usually doesn’t take much time to realize this. To encourage you, I want to end this blog series with a short message I received from a woman who recently recovered using this approach, and now fully realizes that binge eating is not a viable coping strategy:

“I have been 90 days binge free and even during this crisis I haven’t even thought about going back to handling life like that, makes no sense to me now. I was sick for 20 years.”

I hope that one day, the idea of binge eating in response to any circumstance does not make sense to you either. I also hope this 3-part blog series has helped you in some way during this difficult time. Remember that you can’t always change your circumstances, but every day can be an opportunity to learn how to conquer binge eating and change the pathways in your brain to erase the habit for good.

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More help:

If you want extra guidance, here are some resources for additional support:

Brain over Binge Course – Self-paced online lessons (plus an app) for only $18.99/month. Includes over 125 tracks to listen to that give you the information and answers you need as you end binge eating.

Group Coaching – Get help from coach Julie and support from others who are overcoming this habit. Includes a forum that is open 24/7, group coaching calls, mindfulness resources, plus course access.

One-on-one Coaching – Book a 45-minute private session with coach Julie. She will help you change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.

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P.S. I hope you and your family are safe and healthy, and continue to stay well. I want to mention here that I got a lot of emails asking for advice with specific aspects of recovering during this crisis. I wrote this 3-part series to address as many questions as I could, as thoroughly as I could; but I apologize if I did not cover all of the questions. I want to thank you for reaching out, but please know I’m not able to respond to every email, in order to focus on my family. Thank you for understanding and for reading my blog!

Binge eating during a crisis

Binge Eating Recovery During a Crisis, Part 1: Opportunity to Binge

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This is the first part of a 3-part series that I’m going to complete over the next several weeks, and I hope it will help you in some way during this difficult time of dealing with the direct and indirect effects of the coronavirus crisis. Even if the virus itself hasn’t impacted you or your family, the physical, mental, and emotional stress of this crisis is likely reaching every area of your life.

You may also be concerned about how all of this is going to impact your recovery, and you may worry about how you’ll stay binge-free during this time. In this 3-part series, I’ll try to provide some ideas and insights that you can use to keep moving toward freedom from binge eating, despite everything else you are dealing with. The posts will center around the idea of opportunity, in a few different ways. In this post, I’m going to talk about how your lower brain (the part of the brain that drives binge eating) might sense this difficult time as an opportunity to binge, and how you can overcome that.

I’ve received several emails from people saying that they are struggling with increased binge eating during this crisis, and especially while they are in isolation. If you are someone whose binge urges are strongly linked to being alone, or to anxiety, or to sadness, or to having a lot of food in the house, it only makes sense that your lower brain would produce more urges right now. However, this isn’t the case for everyone. You may be someone who experiences more urges during times of work travel or when you have a packed schedule, and you may find yourself having less urges to binge now that you aren’t busy.

It’s important to see that it’s not the events or the emotions that cause the binge eating. A situation that frequently leads to a binge for one person might never lead to a binge for another person. The cause of a binge is always the urge to binge, and if you are new to the Brain over Binge approach and you want to learn more about this, you can get my free eBook.

It’s also important to see that, even if you do have some relatively consistent patterns to when your binge urges appear, the lower brain is opportunistic. It’s job is to maintain your habit, and it will provide compelling reasons to binge in a variety of situations and in response to a variety of feelings. If your normal day-to-day life suddenly changes, your lower brain doesn’t just give up on urging you to binge; it will find opportunities to maintain your habit.

Below, I’m going to run through some of the binge-encouraging thoughts that your lower brain may have produced before this crisis, and then some of the binge-encouraging thoughts you may be experiencing now. I hope this gives you some insight into how the lower brain works, and how it can create binge opportunities from different situations. I also hope it helps you see that any binge-encouraging thought is a faulty brain message that you don’t need to give any value, meaning, or attention.
Binge-encouraging thoughts during normal life and during this crisis:

Normal life: “You have so much to do, you can’t possibly keep up. [You need to binge to relax.]”
Crisis: “You have too much down time. [There is nothing to do but binge.]”

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Normal life: “Work is too stressful. [You deserve a binge when you get home.]”
Crisis: “Trying to work from home (or having time off) is too stressful. [You deserve a binge.]”

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Normal life: “You can’t possibly deal with seeing the junk food people keep bringing into the office, or passing the bakery on the way home from work, or driving by the fast food restaurants. [You should just give up and binge.]”
Crisis: “You can’t possibly deal with all of the food in the house that’s supposed to last for weeks. [You might as well give up and binge.]”

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Normal life: “Social situations produce so much anxiety and self-criticism. [You should binge to distract yourself.]”
Crisis:  “Social distancing creates so much loneliness. [You should binge to distract yourself.]”

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Normal life: “Eating in restaurants is too tempting and too difficult. [You should binge afterward.]”
Crisis: “Eating the same boring foods at home is unsatisfying. [You should binge for excitement and pleasure.]”

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Normal life: “You have too many places to go when all you really want to do is stay home and rest. [You should binge and cancel all of your plans].”
Crisis: “You can’t leave the house, you can’t do anything you want to do. [You should binge to cope with boredom.]”

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Normal life: “Eating with friends and extended family is frustrating and leads to a lot of self-judgement. [You should binge to punish yourself.]”
Crisis: “It’s too hard to stay in control when you are eating alone. [You might as give up any control and binge.]”

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Normal life: “Working out with others at the gym makes you feel out of shape and bad about yourself.” [You should binge because you’ll never be in shape anyway.]
Crisis: “It’s too hard to get motivated to work out alone at home. [You should give up on health and binge, and start over with a diet when the crisis ends.]

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Normal life:“You are worried about work, health, family, relationships…etc. [You should binge to numb yourself].”
Crisis: “You are worried about the coronavirus. [You should binge to numb yourself].”
You don’t truly believe that any of these situations, feelings, or thoughts justifies a binge (whether that’s during a crisis or during more normal days). The automatic, binge-encouraging thoughts from the lower brain are just a product of the habit. You can notice, observe, devalue, and dismiss these thoughts.

You don’t need to criticize yourself for having these thoughts. There is nothing wrong with you. People across the globe are having all sorts of thoughts right now, and that’s expected. Some thoughts during this crisis will be filled with anxiety, some will provide a sense of security or peace, some will produce panic, some will give you a strong sense of compassion, some will make you feel helpless and hopeless, and some will allow you to experiencing love and connection like never before.
…and if you have a binge eating habit, some thoughts will undoubtedly encourage you to binge, but you don’t have to follow those thoughts.

You don’t have to follow a binge-encouraging thought during this crisis any more than you have to follow a thought that says to throw a big party with everyone you know. You don’t want to harm yourself with a binge any more than you want to harm yourself (or anyone else) with a virus. We will get through this difficult time, but don’t believe any thoughts that tell you binge eating will help you cope or somehow make things easier for you. It won’t. It will only lead to more problems.
[Go to Part II]

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More help:

If you want extra guidance, here are some resources for additional support:

Brain over Binge Course – Self-paced online lessons (plus an app) for only $18.99/month. Includes over 125 tracks to listen to that give you the information and answers you need as you end binge eating.

Group Coaching – Get help from coach Julie and support from others who are overcoming this habit. Includes a forum that is open 24/7, group coaching calls, mindfulness resources, plus course access.

One-on-one Coaching – Book a 45-minute private session with coach Julie. She will help you change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.

Binge eating course questions

Questions in Binge Eating Recovery (Course Q&A’s)

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If you are like most people struggling with binge eating, you probably have questions. The women and men I’ve spoken with over the years—who have read my books or been in my course, or who are new to the brain over binge approach—find it comforting to know that they aren’t the only ones with a certain issue or concern. I’ve noticed common themes in what people have asked me, and I decided that it would be practical and useful to compile and record detailed answers to all of these questions.

This task took me over a year, but when it was complete, I had created 85 Q&A tracks that are now a central part of the newest version of my course, which you can start anytime. I’m adding a new track monthly to continue answering questions, but the course currently has 117 total tracks – plus other resources – to help you stop bingeing. (In total, there is over 1,000 minutes of guidance, tips, information, suggestions, and ideas).

I wanted course users to be able to simply click on a question they have, at any time of day or night, and listen to a thorough response from me. I’ve received extremely positive feedback about these Q&A recordings, but people who are struggling with binge eating disorder or bulimia—and aren’t sure whether or not to sign up for the course—have frequently asked me questions about the questions, wanting to know which topics are discussed.

So, in this blog post, I want to share the entire list of questions that are in the Brain over Binge course (see below). But first, I want to tell you a little more about why I took the time to create the Q&A’ tracks…

I was previously answering these questions frequently in group coaching for binge eating or one-on-one coaching, but I saw room for improvement. I found that I would sometimes inadvertently leave out something I wanted to say, or I found it difficult to give a detailed answer in a short message on a forum or on a time-limited group call when there were many more questions to address. I also realized that a coach’s, counselor’s, or mentor’s time is extremely valuable, and because of that, it’s not financially feasible for everyone to have a personal coach.

I decided that answering these questions in a recorded format could be the next best thing to having a personal coach, and could be much more affordable for people who need guidance.

You definitely can’t put a price on freedom from bulimia and binge eating disorder because it’s worth any amount of money; but the reality is that binge eaters are often also students, parents, or caregivers, and recovery shouldn’t have to be expensive. I wanted to make coaching more accessible in the new version of my course. (The course also includes 15 coaching tracks for encouragement, reinforcement, and motivation. You can listen to a free coaching track at the bottom of the course information page.)

With that being said, here is a list of the questions you’ll receive detailed answers to in the course. Each Q&A track is about 7 or 8 minutes long on average (some are longer, some are shorter).

You can also listen to a free Q&A track (that answers the following question) at the bottom of the course information page:

*Food is constantly in my thoughts. Even if I’m not having urges to binge, I’m incessantly thinking about eating*

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How much focus should I put on recovery?

Can you explain more about the word “dismiss”? Is it the same as willpower?

What does “don’t diet” mean?

Should I exercise during recovery? 

What if I’m taking medication to try to help me stop binge eating? 

I’m having a hard time defining my binges. How can I decide what is a binge and what is not?

I don’t feel like I get urges. My binges feel automatic. How can I dismiss urges if I don’t experience them?

I feel like there are deeper emotional reasons for my urges. What does that mean for recovery?

What do I do about all or nothing thoughts that seem to lead to binge eating?

What if I’m unhappy with my weight during recovery?

What is the purpose of journaling in the Brain over Binge approach?

What is the role of alcohol in binge eating? Should I drink alcohol while trying to recover?

Should I continue therapy?

How do I deal with others who are dieting?

Can you talk more about the lower brain and why it’s not really me, and how to separate from it?

I don’t seem to be able to eat sugar in moderation.  Should I give up sugar?

I’m overeating in a way that feels very similar to binge eating.  I feel like my overeating is almost as problematic as my binge eating, and it makes me feel out of control.

How can others that I’ve confided in about my binge eating best help me?

How long will it take for my binge urges to go away once I stop acting on them?

Is it okay to do something else during urges or should I avoid distracting myself?

Is it okay to eat or drink while I’m having an urge to binge?

My urge thoughts are compelling and I often end up believing them and acting on them.

What do I do if my urges keep coming back after I dismiss them?

I feel like I can’t allow myself to get excited about dismissing an urge or having another success in recovery.

I’m planning binges in my mind long before I’ll have an opportunity to binge. What do I do about thoughts that come well in advance of a binge?

I’m still reacting strongly to binge urges. The urges make me feel panicked and stressed, and it seems like a binge is the only thing that will calm me down.

Should incorporate mindfulness or meditation into recovery?

I’m having trouble getting past the idea that my binges are enjoyable. Even if I did not have urges, I think I would still choose to binge, if there were no consequences.

My urges get worse when I’m stressed. I know the urges cause the binge eating, but the stress seems to make it so much harder.

I binge more at night more than I do during the day.  How do I deal with nighttime urges to binge?

How are binge urges different from the binge triggers that I learned about in traditional therapy?

I only feel good when I’m a certain weight or when I look a certain way.

I’m grazing throughout the day and that’s leading to guilt, and binges.

How can I avoid a fear of relapse?

I do well on days that my life is relatively calm, but when I have a demanding work and family schedule, I find it so hard to dismiss urges.

How do I know if I’m having an urge to binge or if I’m just hungry?

I am working on ending the binge eating habit, but I need to lose weight.  How can I lose weight without triggering my survival instincts?

My desire to restrict food feels very strong.  How can I overcome this so that I can eat adequately?

I’ll eat dinner or another meal and then I just keep getting more and more food and I often end up bingeing. How do I find a stopping point when I eat?

Is it okay to eat healthy and avoid junk foods during recovery?

I’m having trouble stopping my purging behaviors.  How do I deal with urges to purge?

Thoughts of compensating for the binge (by restricting or purging) are encouraging me to binge.  How can I deal with these thoughts?

I’ll have a few good days, but then I seem to automatically slip back into restriction and binge eating. How can I have continued success?

How can I handle events where there is a lot of food?

I’m having a lot of trouble recognizing and deciphering my body’s signals of hunger and fullness. What should I do about this?

Fullness makes me feel anxiety and it also seems to triggers urges to binge, or binge and purge. How can I learn to deal with feelings of fullness?

I want to eat based on my hunger, but it often does not fit with my schedule or when my family is eating.

I don’t go into binges with the intention of bingeing.  I tell myself I’m just going to have one bite, but then I find myself bingeing.

I fear my hunger. I worry that when I’m hungry, I’ll binge.

Should I incorporate former binge foods into my diet, and how do I go about doing this?

Late in the day, I want the immediate gratification of a binge, and I don’t even care about the consequences.  How do I stay motivated at the end of the day?

Can I use a diet like keto, weight watchers, paleo, or intermittent fasting to guide my eating?

I’m bingeing or just eating in the middle of the night. How do I dismiss urges at this time?

I have a lot of anxiety about my weight.

I have a lot of black and white thinking, so I feel like when I don’t restrict, I binge.

I’m mindlessly overeating.  How do I stop myself?  Should I consider this behavior a type of binge?

I resist the work of recovery. Is it possible that I don’t actually want to quit binge eating?

Should I dismiss my desires to eat emotionally? How does emotional eating affect recovery from binge eating?

I feel like as I try to quit bingeing, my urges get stronger.  What can I do about this?

I’ve heard that food addictions can stem from problems with my neurotransmitters.  How can I overcome this?

How do I quickly overcome a setback?

How do highly processed foods affect binge eating and recovery?

What if I’m gaining weight during recovery?

How can I learn to accept my body?

I feel like my rational self wants to binge. What do I do when I feel like I’m choosing to binge?

Should I make a big resolution to never binge again? Or, should I just aim to reduce or delay binges and accept that slips are part of recovery?

I get more urges during PMS or when I’m feeling off hormonally or physically. What can I do about this?

My most convincing thought says it won’t hurt to binge “one last time.” How can I get past this thought?

Can I dismiss any thought that’s harmful to my recovery?

After stopping the binge eating habit, I’m having other obsessive thoughts and also regrets about the time I lost to binge eating problems.

I clear my plate every time, even if I feel full. How do I learn to put the fork down when I’m full?

I’m eating less than the calorie recommendation of the Brain over Binge approach. Is this okay provided I’m not feeling restricted? Also, if I’m counting my calories to make sure I’m eating adequately, how long do I need to do this?

I stopped bingeing and purging (in the form of vomiting). I thought I would feel great and healthy, but I feel less energetic, fuzzy, and bloated. Will I feel better over time, or is this the new normal I should expect?

I feel in control and successful when I restrict, and I feel guilty and fat when I try to eat adequately, which usually leads me to just giving up and bingeing.

Will there be a point when I can consider myself healed, or do I need to constantly work on recovery? What are my chances of relapsing?

When I binge, I feel like I might be subconsciously self-sabotaging my recovery. Is it possible that I’m continuing to binge because I think I don’t deserve recovery?

Can I do a gentle diet for health reasons? For example, a weight loss eating plan crafted by a nutritionist to make sure I’m not hungry.

When I want a dessert or sweets or to snack when I’m not hungry, I don’t know if it’s me or my lower brain that wants it. How can I tell which cravings to follow and which ones not to follow?

How do I deal with others who are giving me bad advice, eating in front of me in ways that are not helpful, or constantly offering me food?

During the urge to binge, I’m telling myself “No, I don’t want to binge, “ or I’m telling myself “This is just an urge from my lower brain,” or “A binge is not an option,” or “The urge has no power to make me act.” Is it wrong to do this? When I tell myself things like this, does it mean I’m fighting the urge?

I’m having trouble finding things to do instead of binge. What are some ideas of alternative activities?

I know that dieting can lead to the initial development of binge eating, but can problematic cravings also lead to the development of bingeing?

What if I need to gain weight after stopping the habit?

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If you are ready to stop binge eating, you can check out the new course subscription, which gives you access to the entire course for only $18.99 per month.