Understanding Binge Eating Disorder (BED), Emotional Eating, and How to Break the Cycle
We’ve all been there—stressful day, overwhelming emotions, and reaching for that bag of chips or chocolate bar. It’s something many of us do from time to time, but for some, emotional eating or binge eating becomes a persistent and troubling behavior. If you've ever wondered why you can’t seem to stop once you start, or why dieting often leads to overeating, you're not alone. In this post, we’re going to dive into what binge eating disorder (BED) and emotional eating are, why they often go hand in hand with dieting, and how treatments like Dialectical Behavior Therapy for Eating Disorders (DBT-E) can help break the cycle—especially if there’s trauma involved.
So, What Exactly Is Binge Eating Disorder (BED)?
Binge Eating Disorder (BED) is more common than you might think. It’s not just about eating a lot in one sitting—it's about losing control over eating, even when you’re not physically hungry, and feeling distress after the binge. Unlike bulimia nervosa, people with BED don’t purge (no throwing up or excessive exercising afterward), but they still struggle with guilt, shame, and a sense of being out of control when they overeat.
How Common Is BED?
Australia: In Australia, 1.9% of adults will experience BED at some point. Women are more likely to be affected (3.3% of women vs. 0.8% of men).
United States: In the U.S., 3.5% of women and 2% of men will experience BED in their lifetime. About 1-2% of the population struggles with it each year.
Worldwide: Globally, about 2-3% of people experience BED in their lifetime, with higher rates in Western countries where there’s more awareness about eating disorders.
While it’s a serious issue, it’s also one that people don’t often talk about—leading many to feel isolated in their struggles.
Emotional Eating: More Than Just Stress Snacking
Emotional eating is when food becomes a way to deal with feelings—whether it’s stress, sadness, anxiety, or even boredom. It's not necessarily an eating disorder on its own, but it can often lead to unhealthy eating patterns and even develop into something more serious like BED. Emotional eating may feel comforting in the moment, but it often brings guilt and shame afterward, perpetuating a cycle that’s tough to break.
How Common Is Emotional Eating?
Australia: Studies show that 39% of Australian adults use food to cope with emotions, turning to comfort food when they’re feeling stressed or down.
United States: In the U.S., 38% of people admit to overeating when stressed. And among people with mental health issues like anxiety or depression, that number jumps to about 50%.
Globally: Emotional eating is a common struggle, with 30-50% of people worldwide using food to cope with emotions, especially in high-income countries like the U.S. and Australia.
So, if you’ve ever eaten a pint of ice cream after a tough day, you’re definitely not alone.
Dieting and Binge Eating: The Unhealthy Relationship
One of the most interesting (and frustrating) things about dieting is how it can actually make binge eating worse. It’s called the restriction binge cycle: when you overly restrict what you eat, your body craves food more intensely, and when you finally give in, you may binge on the very foods you’ve been avoiding.
How Dieting Can Lead to Binge Eating:
The Restriction Paradox: Research shows that people who diet frequently are 4 times more likely to develop an eating disorder like BED. It’s a tough cycle—restricting food can make you crave it more, and once you start eating, it’s hard to stop.
Why It Happens: A study in the Journal of the American Medical Association showed that restrictive dieting—whether it’s cutting out carbs, fats, or calories—actually increases your chances of binge eating. You feel deprived, which can trigger a binge, and that leads to feelings of guilt, which makes you restrict again, starting the cycle over.
It’s a vicious circle, and that’s why dieting often fails in the long term, especially if you struggle with emotional eating.
DBT-E: A Game-Changer for BED
If you’re feeling stuck in the binge-restrict cycle, there is hope. Dialectical Behavior Therapy for Eating Disorders (DBT-E) has proven to be one of the most effective treatments for BED and emotional eating. Originally designed to help people with borderline personality disorder, DBT-E focuses on teaching skills to manage intense emotions and change unhealthy behaviors.
Why Is DBT-E So Effective?
Emotion Regulation: A big part of BED and emotional eating is struggling to manage emotions. DBT-E helps people learn how to cope with strong emotions without turning to food for comfort.
Breaking the Cycle: DBT-E helps reduce binge episodes and encourages healthier coping mechanisms. One study found that DBT-E helped people significantly reduce binge eating while also improving their overall emotional well-being.
Trauma-Informed Approach: DBT-E also takes into account any past trauma, which is important because many people with BED have experienced some form of emotional or physical trauma, such as childhood abuse or neglect. For these individuals, food becomes a way to cope with deep emotional pain.
BED and Trauma: The Hidden Connection
There’s growing evidence that trauma—especially childhood trauma—plays a significant role in the development of BED. For many people, trauma affects how they regulate emotions and can lead to unhealthy coping mechanisms, like using food to numb or soothe difficult feelings. The connection between trauma and BED is undeniable, and understanding this link is key to effective treatment.
Trauma and BED Statistics:
Trauma Prevalence: Research has shown that 60-70% of people with BED have a history of trauma, including childhood abuse, neglect, or significant loss.
Emotional Regulation: For those who’ve experienced trauma, emotional regulation can be particularly challenging. Without the tools to process these emotions in healthy ways, food may seem like the only comfort.
This is where DBT-E’s trauma-informed approach can be particularly powerful—it helps individuals process the trauma that may be fueling their eating behaviors, giving them healthier ways to cope.
Breaking the Cycle: Recovery Is Possible
If you’re struggling with emotional eating or BED, remember that you’re not alone. It’s easy to feel like no one understands, but millions of people around the world are facing similar challenges. The key is understanding the root causes—whether it’s trauma, dieting, or emotional regulation—and getting the right help.
Treatment options like DBT-E can be life-changing. With the right therapy, you can learn to manage emotions, break free from the binge-restrict cycle, and create a healthier relationship with food.
If you or someone you know is struggling, reaching out for professional support is the first step. Recovery is possible, and with the right tools, you can learn to break free from the patterns that have been holding you back.