Creating a Personalized Recovery Plan: How Therapy Can Guide Your Journey Out of Binge Eating
Binge eating is a struggle that can feel isolating - like you're on this confusing journey alone with a food fight you didn’t sign up for. But here's the good news: you don’t have to tackle it by yourself. Therapy offers not just a way out but a guided roadmap to walk you through, one step at a time.
Whether you’re at the point of thinking about therapy, already seeing someone, or just reading this on a snack break, know that a life without binge eating is possible. And with CBT (Cognitive Behavioral Therapy) and DBT (Dialectical Behavior Therapy), the journey out of binge eating can actually be enlightening, filled with tools and insights that stick.
Understanding Why You Binge: The Foundation of CBT and DBT
Unpacking the Binge Cycle
Let’s get real: binge eating isn’t just about food. CBT focuses on examining and altering the thoughts, emotions, and behaviors that are all wrapped up in your binge cycle. What’s the real root here? Often, it's less about the “need” for food and more about self-soothing, stress relief, or emotional void-filling.
How DBT Adds a Twist
DBT, originally designed for those who struggle with intense emotions, helps binge eaters by teaching them to effectively cope with the intense feelings that may trigger a binge episode. In DBT, there’s an emphasis on learning to tolerate distress and become more mindful of the emotions that rise before the binge happens.
So, CBT helps us understand and reframe the thoughts and behaviors that lead us to binge, and DBT steps in to guide us through managing the overwhelming emotions. Together, they’re like a dynamic duo for your recovery plan!
Setting Realistic Goals: Taking It One Bite at a Time
Start Small and Specific (Think: Snack-Sized Goals)
We’re not here to ask you to go cold turkey on binge eating (nor is it realistic). Instead, therapy emphasizes small, manageable goals. For example, start by identifying one trigger that leads you to binge and work on that first. Maybe it’s your routine on a Friday night after a long week? Or certain stressors at work?
Using CBT to Track Progress
With CBT, one of the key tools for understanding and changing your eating behaviors is tracking your thoughts, emotions, and actions. By regularly documenting these, you can uncover patterns that influence your eating habits and identify specific triggers that lead to binge urges. Keeping a journal—whether digital or handwritten—serves as a way to reflect on your experiences, track your emotional states, and examine your internal dialogue. For example, you might jot down what you were feeling before you ate, what thoughts came up (such as, “I’ll never get it right”), and the behaviors that followed, like reaching for comfort food. Over time, you'll notice patterns, such as a particular stressor or negative thought consistently leading to a binge. This awareness allows you to work with your therapist to create more effective coping strategies, like identifying alternative actions to try next time, or applying mindfulness techniques to manage the urge before it escalates. Tracking can also serve as a way to celebrate your progress—acknowledging moments when you chose healthier coping mechanisms, validated your emotions, or interrupted a potential binge. The more you track and analyze, the better equipped you'll be to adjust your responses, make thoughtful choices, and continue moving forward in your recovery journey.
Finding Balance, Not Perfection
Remember, recovery is more like a wildflower garden than a perfectly manicured lawn. It’s okay (and to be expected and normal) that things aren’t flawless! Part of the work towards recovery is bouncing back after slips and decreasing the frequency, intensity, and duration of binge episodes. The goal isn’t about becoming “perfect” in your recovery but finding balance, improvement, and kindness in your journey.
Building Awareness: Mindfulness in DBT
Mindfulness—Your Secret Weapon
Mindfulness is at the core of DBT and can be a total game-changer for binge eating. Why? Because it invites you to actually notice what’s going on in your body and mind before you hit autopilot with food. Practicing mindfulness means taking a moment to pause, breathe, and check in with what’s going on around you as well as how you’re feeling in the present moment.
Mindful Eating Exercises
One way to start practicing mindfulness is through mindful eating. This isn’t about eating super slowly for every meal but more about tuning into the experience of eating. Check in with yourself and take the time to get a sense of what you body wants and needs in the moment. Notice textures, flavors, and how full (or not) you feel. Engaging in mindful eating can create a more satisfying eating experience and help disrupt that “I’ve already started, might as well keep going” mentality and bring you back to the moment.
Learning to Cope with Cravings and Urges
Distress Tolerance Skills in DBT: Your Emergency Toolkit
Cravings can be intense, and sometimes it feels like you need to give in right away. This is where DBT’s distress tolerance skills come in. TIPP skills work because they directly impact the body's autonomic nervous system, which regulates stress responses. Techniques like applying cold, intense exercise, and paced breathing activate the parasympathetic nervous system, helping to slow down heart rate, reduce stress hormones, and restore a sense of calm. This shift supports emotional regulation by moving the body out of a "fight-or-flight" state into a more grounded, balanced state. When you feel that urge rising, try the “TIPP” method:
Temperature
Ice bowl: Put your face into a bowl of ice water for 10-15 sections on and off for a few rounds.
Cold Shower or Cold Face Cloth: If ice water isn’t available, try splashing cold water on your face or taking a brief cold shower to create a grounding effect.
Hold Something Cold: Grab a cold can from the fridge or hold an ice pack in your hands. This can help to bring your mind back to the present.
Cool Breeze: Step outside briefly if it's chilly, or sit near a fan on a cool setting to feel the refreshing sensation on your skin, which can help calm your system.
Intense Exercise
Wall Push-Ups: Stand near a wall and push against it with all your strength. The resistance can be grounding and physically releases pent-up energy.
Dance it Out: Turn on your favorite song and dance vigorously for a few minutes. Not only does it shift your energy, but it can also improve your mood.
Punch a Pillow: If you're feeling intense frustration or stress, hitting a pillow can offer relief and help release tension in a safe, controlled way.
Paced Breathing
4-7-8 Breathing: Inhale for a count of 4, hold for 7, and exhale for 8. This deep-breathing technique helps slow your heart rate and calm your mind.
Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4. This rhythmic pattern can help bring your focus back to the present.
Belly Breathing: Place one hand on your chest and the other on your belly, and focus on breathing deeply into your abdomen. This helps shift your body into a more relaxed state.
Progressive Muscle Relaxation
Finger and Toe Clenching: Start by clenching just your fingers and toes, then release. Progressively work up to tightening and releasing larger muscles to relieve tension throughout your body.
Body Scan Relaxation: Close your eyes and slowly “scan” each part of your body, consciously releasing any tension you find, from your toes up to your head.
Visualization with Muscle Relaxation: While tensing and releasing each muscle group, imagine that you’re “letting go” of stress or cravings with each release.
These may sound simple, but they work! They allow you to sit with the craving until it passes without giving in, building confidence over time.
Alternative Coping Mechanisms
In CBT, developing alternative coping mechanisms is about finding go-to activities that can effectively replace the urge to binge when it arises. These alternative actions help distract, soothe, and provide a healthier outlet for the emotions or triggers driving the urge to binge. For instance, taking a brisk walk not only shifts your focus but also releases endorphins that can improve your mood and reduce stress. Calling a friend or loved one can help you feel connected and supported, allowing you to process what’s really going on rather than turning to food. Engaging in creative activities—like drawing, journaling, or playing an instrument—gives you an expressive outlet, helping you channel intense emotions into something productive and satisfying. Even simple actions, like watching a funny video, are effective because laughter releases dopamine, a neurotransmitter that lifts mood and can counteract negative feelings that might trigger a binge. The key is to have a toolkit of these options, so you’re prepared to choose healthier responses that align with your long-term recovery goals. I always recommend keeping a alternative actions list on the notes app of your phone to have readily available as needed.
Reshaping Self-Talk: Practicing Self-Compassion
Responding to Yourself with Kindness
Reshaping self-talk is about responding to yourself with patience and understanding, especially in moments of struggle. It’s easy to fall into the trap of harsh self-criticism, particularly after a binge, but this only fuels feelings of guilt and shame often times leading to more binge episodes. Instead, practicing self-compassion involves acknowledging your experience without judgment, recognizing that everyone faces challenges and setbacks. You might remind yourself, "It's okay to have moments of difficulty. What I’m feeling is valid, and I can learn from this.” This kind of self-affirmation allows you to break free from the cycle of negative self-talk and build a foundation of emotional resilience. Through this approach, you create a compassionate inner dialogue that nurtures your well-being, build self trust, and supports your long-term recovery.
Practicing Forgiveness and Moving Forward
What to Do When You Slip Up (Because You Will).
There will inevitably be days when things don’t go as planned. You might find yourself slipping up, and that’s completely normal. Recovery is not a straight path—it’s filled with ups and downs, and setbacks are part of the journey. Instead of beating yourself up when you stumble, it’s important to approach the situation with understanding and kindness. A slip-up does not define you, nor does it undo all the hard work you’ve put into your recovery. Each new moment offers a fresh opportunity to make choices that align with your goals, so don’t let one setback derail your progress. The key is to acknowledge what happened, reflect on what led to it, and use it as a learning experience. What was the trigger? What feelings or thoughts preceded the action? This self-reflection helps you to better understand your patterns and take proactive steps for the future. Remember, recovery is a process—every experience, whether successful or challenging, contributes to your growth and strength. With time and practice, you’ll become more resilient and better equipped to handle setbacks without losing sight of your progress.
Moving Toward a Future of Freedom: Imagining Life Beyond Binge Eating
Visualizing Your Binge-Free Life
Take a moment to imagine what life would be like without the weight of binge eating hanging over you. Picture yourself waking up in the morning without the anxiety or guilt about food, feeling physically energized and emotionally grounded. How would your body feel—stronger, more nourished, perhaps more comfortable? Imagine having the mental space to focus on the things that truly matter to you: hobbies, relationships, career goals, or simply enjoying the present moment without the constant worry of when your next binge might happen. What would you do with all the time and energy that was once consumed by thoughts of food, dieting, or beating yourself up after overeating? Maybe you’d invest more in self-care, explore new activities, or reconnect with your passions. Your life would no longer revolve around cycles of restriction and bingeing—it would be a life full of balance, joy, and self-acceptance. This vision of a binge-free life is not just a dream; it’s a tangible goal that you’re working towards every day. Let this mental picture be a gentle motivator as you navigate recovery, reminding you of the positive changes you’re making and the brighter future ahead. Holding onto this vision can be a powerful tool to help you stay focused on your journey and inspired by the life you're creating.
Recovery is Possible with a Personalized Plan and Professional Support
The journey to overcoming binge eating may not always be smooth, but having a structured plan and the right support makes all the difference. By combining evidence-based approaches like CBT and DBT, and working with a therapist, you’ll gain powerful tools to understand your patterns, challenge unhelpful thoughts, and respond to urges with skills, kindness, and self-compassion. Tracking your progress, identifying triggers, and practicing alternative coping mechanisms will help you move forward, one step at a time. With therapy and a personalized recovery plan, recovery is not only possible—it's within reach. Every effort you make is progress, and over time, you’ll build a healthier, more compassionate relationship with yourself and food. Stay hopeful and remember, you're not in this alone; help is available, and change is always possible.
Create a Personalized Recovery Plan For Your Journey Out of Binge Eating with Bianca VonBank Therapy!
Ready to take control of your relationship with food and overcome binge eating disorder? By working with me at Bianca VonBank Therapy, you can learn to identify triggers, eliminate binges, and develop healthier coping mechanisms. If you or someone you know is struggling with binge eating disorder, I am here to provide support and guidance on the journey to recovery through Binge Eating Disorder Treatment in New York, NY and Miami, FL. Take the first step towards a healthier relationship with food and a more fulfilling life by following the steps below:
Reach out for a free consultation.
Speak with a compassionate eating disorder therapist.
Start your journey to a healthier relationship with food.
Other Therapy Services Offered at Bianca VonBank Therapy
in New York, New York, and throughout NY + FL
At Bianca VonBank Therapy, I offer a range of services aimed at supporting your mental health and well-being. In addition to my expertise in Binge Eating Disorder Treatment in New York, NY, I provide therapy for a variety of concerns. These include Therapy for Anxiety and Therapy for Millennials. I also address issues such as body image, burnout, perfectionism, and relationship challenges. My therapeutic approach incorporates evidence-based practices like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) to ensure effective and personalized care. Whether you're seeking assistance with a specific issue or aiming to enhance your overall mental wellness, I am committed to guiding you on a path towards a happier, healthier life. Reach out today to discover how therapy can empower you to thrive.