Tag Archive for: stop binge eating

Brain over Binge Blog

The Brain over Binge Blog: Tips to Help You Achieve Recovery

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I created the Brain over Binge blog to give you a variety of tips, ideas, information, and insights to go along with my two books. Even if you haven’t read the books, you can benefit from my posts, especially if you’ve learned the basics of the Brain over Binge approach in my free PDF or by listening to my podcast. I hope what I have written so far on the blog, and what I will write in the future, will help you toward freedom from binge eating.

This post and the next (Tips to Help You Achieve Recovery, Part 2) will be a central part of the Brain over Binge blog, because I’m writing it for people who need extra help in recovery. This two-part blog series will give you additional ideas if you are struggling to stop binge eating, and if you are having a difficult time letting the binge urges pass rather than acting on them. I’ve heard from many women and men who understand the Brain over Binge approach and know they have the ability to avoid binges, but they still find themselves following the binge urges. (For more about the urges, listen to Episode 2: The Cause of Binge Eating: Urges to Binge).

Are You Having Trouble Avoiding Binges?

The first thing I want to tell you is that not everyone stops acting on binge urges immediately. Even if you develop a new and empowering perspective about your binge eating, and even if you know that you are capable of overcoming the harmful habit without needing to solve other problems first, that doesn’t mean your recovery will be automatic. You are on your own path, and different ideas work for different people in different ways. That’s not to give you excuses, because you have the ability to end binge eating for good, but you always want to have self-compassion along the way. Being self-critical is not an effective way to move toward change.

To help you create the change you want, I’m going to list some common obstacles that may be getting in the way of you successfully avoiding binges, and I’ll explain how you can move past these obstacles. I’ll also share and link to other useful posts and resources on the Brain over Binge blog and website so that you can get more information to support your recovery.

Recovery Obstacle #1: You Are Arguing With the Binge Urges

Several people have asked if there was anything specific I did or told myself to detach from the urges to binge. Besides briefly reminding myself of the brain-based information I’d learned and the fact that those urge thoughts and feelings weren’t truly me, there wasn’t any specific mental dialogue or action that helped me separate from my lower brain—the primitive part of the brain that created my urges. (You can listen to Episode 3 and Episode 5 for more information about the lower and higher brain). I simply accepted the experience of the urges, without letting those urges affect me and lead me into a binge.

I think trying to have any sort of mental dialogue with the urges to binge is counterproductive, because it engages the lower brain. The lower brain sends automatic messages to try to get you to maintain a habit it senses you need, and there’s nothing you can say to yourself to make those messages go away. Actually, the more you try to say things to yourself, the more you end up arguing with the urges; and you therefore give the urges more attention and significance, which makes them stronger.

I’m going to use an analogy to try to explain this:

Let’s say you are in an argument with someone, and you are listening, getting upset, and arguing back.  Your words and actions are helping to fuel the disagreement. Whatever you say, the person has a counterargument, and emotions run high. But, if you eventually realize that arguing is futile and not worth your time, you will just quit listening and letting the person’s words affect you. You will still hear what they are saying, and you will still have the experience of being in an argument, but that experience will suddenly feel very different. The person’s words will no longer make any difference to you, and you’ll no longer feel so emotionally charged. That’s detachment. That’s how you can experience the urges to binge.

You don’t need to announce that the urges aren’t worth your time. You don’t need to say “I’m not listening anymore.” Detachment is a mental shift that you can make without any dialogue with the urge thoughts. You can just let the lower brain do what it’s been conditioned to do, without reacting to it, and it will eventually fall silent.

Recovery Obstacle #2: You Are Letting Binges Lead to More Binges

After learning information about the lower/higher brain, completely changing how I understood my bulimia, and realizing that I had the power to stop acting on urges—I still binged two more times. But, I didn’t see the binges as a sign of failure or as an indication that I couldn’t be successful with my new approach to recovery. I saw that I had simply acted on urges to binge, but that it was not inevitable for me to act on binge urges that would follow. After those two binges, I didn’t feel like I had to start over, or find a new approach. I just took a look at what happened, and saw how I could prevent it from happening again.  I explained this in more detail in my first book: Brain over Binge: Why I Was Bulimic, Why Conventional Therapy Didn’t Work, and How I Recovered for Good.

If you have a binge while you are trying to recover, don’t make it mean more than it does. It doesn’t mean you won’t recover, it doesn’t mean you can’t utilize your higher brain more effectively next time. Something helpful you can do is to mentally go back to determine what led you to act on the urge. I’m not talking about figuring out what events or feelings “triggered” the binge, I’m talking about determining how the urge itself led you into the binge. How did your lower brain get what it wanted? What binge-encouraging thoughts did you believe? When did you lose that detachment and separation from the urges?

You might feel discouraged about a binge, and that’s okay, but by analyzing what happened, you can keep the binge in perspective. You may realize it was just one enticing thought that hooked you and made you decide to follow the urge. You’ll be prepared to experience the next urge without believing the lower brain’s faulty messages.

Recovery Obstacle #3: You Feel Like You Want to Binge

In Brain over Binge, I also talked about how learning to stop acting on binge urges wasn’t truly difficult for me, but it was tricky at first. My lower brain could be deceptive, and by far the most tempting and common reason it gave me to binge was because I simply wanted to. I had thoughts telling me that it didn’t matter what part of my brain generated my urges, because I wanted to binge nonetheless. I had thoughts telling me I should definitely follow my urges because a binge was my true desire. As long as I stayed detached from those thoughts and viewed them as meaningless, they could not affect me.

This topic of wanting to binge comes up a lot in those who are trying to recover, so I’ve addressed this issue in two other posts on the Brain over Binge blog: Is “Wanting to Binge” Holding You Back in Recovery? and Do You Want to Recover?: Why It Sometimes Feels Like You Want to Keep Binge Eating.

It’s so important to be able to dismiss ANY thought or feeling encouraging binge eating as the neurological junk that it is. This includes those messages that tell you binge eating is worth it, or that it is really you that wants to binge. You don’t need to disagree with those thoughts or try to argue them away, because like I talked about earlier, that doesn’t work; but you can remain unaffected by those thoughts and feelings until they pass.

Recovery Obstacle #4: You Are Not Eating Enough

I’ve brought this up a lot on the blog so far, but I believe it’s the most common reason for struggling in binge eating recovery. If you are not eating adequately, you are keeping your body and brain in survival mode, and I truly believe that urges that arise because of food restriction are harder to dismiss than urges that arise due to habit. Eating less than you need is not compatible with the Brain over Binge approach. If you think this may be a problem for you, these two blog posts will give you some useful information as you give up dieting:  Weight Gain From Binge Eating Recovery? and What are Your Motivations for Dieting?

Recovery Obstacle #5: You Need Additional Guidance in Recovery

Some people can read a book or learn the basics of a new approach, and then apply it with consistency—without any additional help. But, this is not always the case. Most people need to have a way to reinforce what they’ve learned, or need some questions answered along the way, or need additional clarity about how this approach applies to their specific situation, or need some help staying focused as they put an end to binge eating.

There are many ways you can get additional guidance, clarity, and reinforcement—and that may be outside of the Brain over Binge blog and website—but if you resonate with my approach and would like extra help and additional recovery resources, I want to tell you that I’ve created the Brain over Binge Course to serve as a powerful way to keep you on track and moving toward freedom from binge eating. I’ve also made sure that it’s affordable for anyone who is committed to ending binge eating (you can get access to the course for only $18.99 per month)

As a part of this course, I’ve recorded detailed answers to nearly every question I’ve been asked over the years, so that you can get the information, ideas, and advice that you need to support yourself on your journey to freedom from binge eating.

Here is what one course member had to say:

This course is exactly what I needed to hear! I’ve read countless books on the BED-topic (including Brain over Binge) before, without any success. The course is full of deep insights and packed with valuable and practical information. I really appreciate the rational and organized form everything is presented. I’m exceedingly thankful for the course – it has really changed my life! THANK YOU!!!

Continue to Part 2 of this blog series.

What makes binge eating recovery work

What Makes Recovery “Work”? Part III (You Don’t Need to Work so Hard)

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This is the 3rd and final post in my blog series, “What Makes Recovery Work?”.  In Part I, I talked about expectations surrounding what it means for a recovery method to work.  In Part II, I discussed the work you personally need to do in recovery, which is to dismiss each urge to binge (and also eat enough food).  Now in Part III, I want to talk about eliminating unnecessary work in recovery.

When I was in therapy for binge eating, it felt like I had a lifelong journey of work ahead of me in order to stop the harmful behavior and then to maintain my recovery.  But, since then, I’ve seen that it’s not necessary to work so hard to put aside the binge eating habit.

I know you aren’t afraid of doing work; I know you aren’t expecting recovery to be effortless; and I know you are willing to do what it takes to stop your binge eating. Working hard is certainly not a bad thing, but if right now, you feel that your hard work hasn’t gotten you closer to freedom from binge eating, you may be doing work that isn’t actually targeting the binge eating problem.

Commonly, in traditional eating disorder therapy, the work that is required has to do with managing emotions, healing pain from your past, and learning to cope better with daily stress. This is meaningful work that can help improve your life, but if it isn’t helping you avoid acting on the binge urges, it’s not helping with the binge eating specifically.

It can be baffling when you feel you are doing all of the hard work that therapy requires and you are still binge eating.  If you find yourself in this situation, you may understandably start to look for something else to work on, and then something else after that.  This can lead to a constant state of trying to find another problem to solve, or something else within yourself to fix, hoping it will eventually put an end to your binge eating.

You may also be working on improving and fixing the way you are eating, thinking that will get rid of the binge episodes.  You may be trying to create the perfect meal plan, or trying to adhere to strict eating guidelines, so you may be working hard every day measuring, counting, and weighing your food intake.  Additionally, you could be going through a lot of trouble to avoid certain foods that you believe are problematic or addicting, or you may be trying to research nutrition and take all of the right supplements.

Although improving your eating in ways that feel good to you is a positive thing, and although it’s certainly important to make sure you eat adequately, it’s possible you are putting a lot of unnecessary time and energy into your eating plan, without it making much of a difference in your binge eating.  It can feel like a never-ending quest when you are always looking for something else to fix or change about your diet, hoping that will put a stop to the binges.

If you think a lot of hard work is required for recovery, it only makes sense that you would keep looking for something else to solve or fix, whether that’s in your life, your relationships, your personality, your emotions, or the way you are eating. It’s admirable, and shows determination and resilience.  But, I know how frustrating it feels when it seems like no matter what you work on, you still end up binge eating.

What if working harder in recovery is not the answer?

It is my belief that no matter how much you improve your life, your emotional state, your relationships, your ability to cope, or the way you are eating, binge urges will still inevitably come up.  Even if you work very hard in all of those areas, you’ll still be left with the fundamental work of recovery: not acting on the binge urges.

To stop acting on the binge urges, what if less work is actually more effective?

I had a conversation with Dr. Amy Johnson on my podcast last week, and part of what we talked about was how just seeing your binge eating habit differently can allow change to occur without the struggle or without needing to work so hard. When you have a fundamental shift in the way you view your urges and respond to them, it suddenly seems unnecessary to sort out and deal with all of your other problems or have a perfect eating plan in order to stop binge eating.

So, instead of thinking “what other problems and difficult emotions can I work on in recovery?”, you can change your mindset and think, “how can I work on developing a new perspective about the urges and respond to them differently?”

Ending binge eating doesn’t need to feel like intense, complicated, or tedious work. The work can simply be you deeply seeing that the urges do not express your true wants and needs, and then learning to connect with your own power to avoid acting on them.

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Do you need more help as you stop binge eating? 

Free Inspiration Booklet – The booklet contains 31 daily messages to help you stay focused and motivated each day as you let go of binge eating.

One-on-one Coaching – Book a 45-minute private and highly personalized session with Kathryn Hansen. You will learn to change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.

Group Coaching – Includes 4 group coaching calls per week with Kathryn.  You’ll also get access to a forum for encouragement and accountability, and course access.

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.

Brain over Binge Books – Get Brain over Binge and the Brain over Binge Recovery Guide on Amazon and Audible.

What works in binge eating recovery

What Makes Recovery “Work”? Part II (The Work You Need to Do)

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In last month’s blog post What Makes Recovery “Work?”, I talked about how an effective recovery method or strategy is not defined by its ability to take away your binge urges, but by its ability to help you stop acting on them.  So, when you try an approach to recovery and hope that it will “work,” try not to have the expectation that it will take away your binge urges, but instead that it will help you better manage them and better avoid acting on them.

Last month’s post got me thinking more deeply about this topic, and I decided to write a Part II and a Part III post, addressing different angles of the idea of recovery “working,” as well as the “work” you do in recovery.  Today, in Part II, I want to talk about the work that you personally put in to overcoming binge eating.

If you expect that talking to a therapist or coach, or reading a book, or joining a support group or online program will “work” by taking the urges away, then it can automatically put you in a more passive role, where you may be expecting recovery to just happen–ie: the urges to disappear.  When the urges don’t disappear, it’s possible for you to assume that the therapist, support group, book…etc. didn’t work, without fully considering the work you need to put in to have success.

That’s not to say when recovery doesn’t work, it’s your fault.  Not at all.  There are many factors at play, and different approaches are better suited for different people. But, once you know that no recovery method will make your urges suddenly disappear, you can see clearly that there is work for you to do.

I’m not talking about work in a “nose to the grindstone” or “tough it out” sort of way.  But, when you use recovery methods and resources as ways to help you stop acting on your urges, it automatically puts you in a more empowered, active role in recovery.  You fully realize the work you need to do: avoid acting on every binge urge, until the binge urges stop coming.  When you deeply know that is the work of recovery, your focus can shift to finding and applying what works to help you do that.

No matter what strategy for recovery you are using, you are the only one who can choose (or learn to choose) not to act on binge urges.  Even if you have a lot of support, there will be moments when it’s just you and the urge. Recovery strategies and support can certainly help prepare you for those moments, but during binge urges is when you do the brain-changing work of recovery.

To think of having to avoid acting on every urge to binge may feel overwhelming to you right now, but once you can shift your perspective and achieve some separation from your urges, it will start to feel more natural to avoid acting on them. It won’t always feel comfortable, but even the most meaningful work can be unpleasant at times.

While writing this, I looked up the definition of work, which is this:  An activity involving mental or physical effort done in order to achieve a purpose or result.  Not acting on your binge urges day after day definitely fits that description.  It does require mental effort and requires you to stay connected to your higher brain, and it is certainly aimed at a result that you absolutely want: to be free of binge eating.

At times, it may feel easier not to do the work of dismissing urges. It sometimes may feel easier to slip back into old habits, just as it often feels easier to get back in bed in the morning instead of going to work at your job or care for your family. But, I’m sure that you rarely get back in bed, because your sense of responsibility is too strong.  The work of your recovery deserves the same sense of responsibility from you.  That doesn’t mean you will do it perfectly, and never slip, but if you keep trying day after day, you will find what works for you.

Go to What Makes Recovery “Work”? Part III

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Do you need more help as you stop binge eating? 

Free Inspiration Booklet – The booklet contains 31 daily messages to help you stay focused and motivated each day as you let go of binge eating.

One-on-one Coaching – Book a 45-minute private and highly personalized session with Kathryn Hansen. You will learn to change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.

Group Coaching – Includes 4 group coaching calls per week with Kathryn.  You’ll also get access to a forum for encouragement and accountability, and course access.

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.

Brain over Binge Books – Get Brain over Binge and the Brain over Binge Recovery Guide on Amazon and Audible.

What works to end binge eating

What Makes Recovery “Work”?

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I know a life free of binge eating is completely possible for you, but if you are like many binge eaters who I’ve spoken to over the years, you may have a hard time believing that right now.  You may have searched for years for a cure, for something to “work,” for it all to just click so that you will no longer binge.  You may feel exhausted and frustrated by the search.

You may be someone who has already read my books, and you could be thinking that the method I used “worked” for me rather quickly, so it should be the same for you.  You may believe that if the concepts from my books do not work right away, then you need to look for a new approach that will work.  It is certainly possible that another approach may be a better fit, but if you are someone who has jumped around from one approach to another, I want you to take a minute to think about what you believe makes a recovery method “work.”

If you are holding the common belief that a recovery method only works if it gets rid of your binge urges right away, or at least very quickly, this could create some problems for you in recovery.  If ‘getting rid of the urges right away’  was the measure of a successful recovery method, then the Brain over Binge approach actually didn’t work for me either.

Seeing my binge urges as meaningless, powerless, and harmless neurological junk from my lower brain didn’t make those urges go away right away, or even all that quickly. The new mindset I had changed how I perceived my urges, and it rather dramatically made me feel my own ability not to act on them.  But, the urges were still there for a while.

I had to avoid acting on every binge urge until they did completely go away – about 9 months from the time I adopted my new approach.  Not once during those 9 months did I think “this isn’t working.” The reason for this was that I defined success not by whether or not I had urges, but by my ability not to act on them.

In the beginning of recovery, the binge urges came frequently…and I wasn’t perfect.  There were two times when I did act on the urge. The first time, I heard those familiar, lower brain reasons why I should binge, I felt the familiar craving, and I mistakenly thought it was the real “me” who wanted to binge, and I acted on it.  The second time I binged, I had much more awareness of what I was doing, but ultimately, I did still act on the urge.

When I acted on those two urges, I didn’t proceed to throw out the principles that I’d learned, because they didn’t “work.” I realized that in those specific instances, I had not applied what I’d learned, and I had simply followed the urges.  I did not think that I’d failed or that I needed a new approach.  I recognized that I had the power to avoid acting on the very next urge and to keep my recovery going.

During those 9 months of having urges but not acting on them, I never wished the urges away or took their presence to mean something was wrong.  I believe this was a big component of what allowed the approach to be effective.

My own recovery and my experience helping others has led me to believe this:

What makes recovery “work” is not what works to take your urges away.  It’s what works to help you not act on them.

No matter what approach you use, the crux of recovery comes when you have a thought, feeling, or impulse encouraging you to binge, but you don’t.

When you are able to do that over and over, your brain changes, the urges gradually do go away, and your binge eating habit is erased.

Go to What Makes Recovery Work, Part II

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Do you need more help as you stop binge eating? 

Free Inspiration Booklet – The booklet contains 31 daily messages to help you stay focused and motivated each day as you let go of binge eating.

One-on-one Coaching – Book a 45-minute private and highly personalized session with Kathryn Hansen. You will learn to change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.

Group Coaching – Includes 4 group coaching calls per week with Kathryn.  You’ll also get access to a forum for encouragement and accountability, and course access.

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.

Brain over Binge Books – Get Brain over Binge and the Brain over Binge Recovery Guide on Amazon and Audible.

freedom from binge eating

Freedom: Reframing Your Motivation to Stop Binge Eating

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To stop binge eating, you have to want to…not in every moment, but on the whole, you have to have reasons why you no longer want the destructive habit in your life. If you feel very little or no desire for recovery, then your higher brain is likely to continue following the binge urges from the lower brain. Your higher self needs to be motivated in some way, for any approach to work for you.

Most people have inspirational motivations for recovery, like becoming a better friend, parent, daughter/son, spouse, or being able to focus more on their career, or having more energy to pursue goals, or having more time to travel, or being able to better serve others, or simply enjoying life more. Your motivation could be highly specific, based on things you want to accomplish in the near future. It is very helpful to reflect often on your reasons for recovery, and consistently remind yourself why you want to stop binge eating.

But, what happens when you have days where you can’t seem to find anything positive about your life? 

What if your main motivation for recovery is to succeed in your career, but then you lose your job?  What if you want to recover so that you can heal your relationship with your spouse, but then the marriage falls apart…even while you are binge-free? What if you come to the realization that you can’t possibly achieve a particular goal due to a physical or financial limitation? What if everything seems to be going wrong in your life?

Then, what happens to your motivation for recovery?

You might notice that when it feels like things in your life are falling apart, your motivation for recovery feels like it’s falling apart as well.

You may have an urge to binge (because that’s what your lower brain has been conditioned to think you need, regardless of what’s going on in your life), and then you may experience thoughts like this: “You’ll never achieve your goals, so what’s the point of even trying to recover?”…or…  “Life is so hard anyway, even without binge eating, so you might as well binge”…or… “You wanted to recover so that you could enjoy life, and life sucks, so there is no reason to dismiss this urge to binge.”

You can of course dismiss all of those binge-encouraging thoughts as neurological junk, and avoiding giving them any attention or value.  However, an additional technique is to reframe how you think about your motivation to recover–in order to make those type of thoughts seem even less logical.

What I mean by this is to adjust how you think about your reasons for recovery, so that those reasons are not only about things going well in your life.

Although it’s great to imagine hopeful possibilities for yourself after recovery, I would suggest that your core motivation for recovery be this:  Freedom

I realize that sounds cliché.  I know you want freedom from binge eating, or you wouldn’t be reading this; but I will explain further how viewing freedom as your fundamental motivation can provide protection against your reasons for recovery falling apart when you have hard days.

When I was in the depths of binge eating, I thought of freedom as a vehicle for achieving my other motivations for recovery: Freedom from binge eating was how I was going to become a better friend, freedom was how I’d be able to become successful in a career, freedom was how I’d finally be able to enjoy my life.

But as it turned out, freedom was the goal in and of itself, whether or not I lived up to any of my other expectations.

Once I was free from binge eating, I could even be a terrible wife or friend, completely fail in my career, not accomplish goals and still not feel tempted by thoughts saying “you might as well binge.”  I realize that may sound a little odd, because of course, being unsuccessful was not actually a goal of mine, but there were (and still are) days when I did not even come close to the expectations I had for myself, and times when the reasons I wanted to recover didn’t even begin to materialize.

But I was still free.  

I was free to fail, and not worry that a binge would result.  I was free to have horrible days, and cope the best way I knew how, because I knew binge eating was never truly a way to cope.  I had the freedom to pick myself back up when relationships went badly, or when life didn’t go as planned, without having to pick myself back up from a binge as well.

Desiring freedom is about desiring the opportunity to experience all of what is means to be human, even the bad parts, without binge eating getting in the way.

Freedom does not hinge on your accomplishments, or what’s going on around you, or your success in relationships, or your own happiness. The other motivations that you have are wonderful, don’t get me wrong, but when freedom provides the foundation, you always have a reason to recover.

Using freedom as motivation is also helpful if you can’t find many reasons to recover in the first place.  If binge eating has been clouding your life for a long time, you may not be able to fully see what your life could be like after recovery.  But, no matter what life brings, the opportunity to have freedom from food issues is invaluable.  You’ll be free from the shame, the physical discomfort, and the feeling of being out of control of your own life. If you can experience even a moment of freedom from the consequences of binge eating, and get excited about it, it can solidify your desire to keep recovering, despite your uncertainty about what your life will be like afterward.

Freedom, in and of itself, is worth the effort you are putting into quitting this habit.  

I encourage you to keep focusing on all of your motivations to recover, but remember that underneath those reasons lies a desire to be free to live the whole of your life – the good and the bad – without the pain of binge eating.

______________________

Do you need more help as you stop binge eating? 

Free Inspiration Booklet – The booklet contains 31 daily messages to help you stay focused and motivated each day as you let go of binge eating.

One-on-one Coaching – Book a 45-minute private and highly personalized session with Kathryn Hansen. You will learn to change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.

Group Coaching – Includes 4 group coaching calls per week with Kathryn.  You’ll also get access to a forum for encouragement and accountability, and course access.

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.

Brain over Binge Books – Get Brain over Binge and the Brain over Binge Recovery Guide on Amazon and Audible.

    

© Copyright 2026 Kathryn Hansen