Compulsive Eating: What It Is and How You Can Recover
What do you do when food becomes your best friend and worst enemy?
Compulsive Eating: What It Is and How You Can Recover
Compulsive eating, a serious issue that affects many individuals, is characterized by consuming excessive amounts of food in a short period, often beyond the point of physical hunger. Also referred to as “emotional eating,” this behavior, frequently linked to Binge Eating Disorder (BED), goes beyond mere indulgence and represents a persistent pattern of eating that can have profound emotional, physical, and psychological effects. Understanding what compulsive eating entails, its underlying causes, and effective strategies for recovery is crucial in addressing this complex condition.
What is compulsive eating?
Compulsive eating involves a marked loss of control over food intake, with individuals often eating large quantities of food in secret and feeling powerless to stop. This behavior typically responds to emotional distress rather than actual hunger, leading to episodes that are driven by factors like stress, boredom, or psychological discomfort. The physical consequences of compulsive eating can be severe, including health issues such as diabetes, heart disease, and high blood pressure. Psychologically, individuals may experience significant feelings of shame, guilt, and self-loathing, perpetuating a cycle of disordered eating.
Compulsive Eating vs Binge Eating Disorder
Binge eating and compulsive eating are related but distinct behaviors, each with its own characteristics. Binge eating is classified as a mental health disorder and involves a severe compulsion to overeat, characterized by episodes of consuming excessive amounts of food with a lack of control. In contrast, compulsive overeating involves consuming more food than the body needs during a single meal but does not necessarily meet the criteria for an eating disorder unless it occurs frequently over a sustained period.
Both binge eating and compulsive eating can lead to physical discomfort, social embarrassment, and emotional distress. While compulsive eating may be seen as a symptom of binge eating disorder, not everyone who exhibits compulsive eating has this disorder.
What causes compulsive eating?
The causes of compulsive eating are varied and can include a mix of genetic, psychological, and environmental factors. Genetic predisposition plays a role, as research suggests a hereditary component to susceptibility. Psychological factors are also significant, with many individuals using food as a coping mechanism for managing emotions like stress or depression. Biological influences, such as imbalances in brain chemicals like serotonin and dopamine, can affect hunger and satiety signals, contributing to compulsive eating behaviors. Environmental factors, including cultural norms, family dynamics, and food availability, also impact eating habits.
Many people who struggle with compulsive eating have deep experience with extreme and prolonged dieting and weight cycling (weight loss and regain repetitively over time). A longstanding fraught relationship with food and weight fuels compulsive behavior around food. Often there are patterns of rigid, retrained or restrictive eating that invariably trigger a build-up of tension and subsequent loss of control. In other cases, eating can be relatively normal with compulsive behaviors here and there, often triggered by emotions like boredom, sadness or loneliness. Sometimes compulsive eating behavior is linked to certain settings or times in the day (i.e. at night or when presented with plentiful food like at a buffet).
How do I stop compulsive eating?
Seeking professional help is often the first step. Often people get stuck in painful patterns, thinking that if only they could muster up more control, then they can stop. The patterns repeat and extend over long periods. It’s incredibly helpful to align with a professional who can provide information and tools that can help you break free from compulsive eating. There are targeted and effective methods for addressing both the disordered eating patterns and underlying emotional issues. Developing consistent, regular eating habits is central to conquering compulsive eating. “Regular eating” – an essential foundation for stability - means eating every few hours and practicing mindful eating to gain consistency in recognizing and responding to hunger and fullness cues. It’s important to practice planning ahead for situations that make you vulnerable to compulsive eating.
Identifying emotional triggers and learning alternative methods of coping can help break the cycle of emotion-triggered eating. Building a support network is another important aspect of recovery. Engaging with support groups or online communities can provide encouragement and shared experiences, offering both motivation and understanding.
Practicing self-compassion is essential throughout the recovery process. It’s important to acknowledge that setbacks are part of the journey and to focus on progress rather than perfection. Setting realistic goals can also make the recovery process more manageable and maintain motivation. Small, achievable goals help in tracking progress and making necessary adjustments.
Are there specific interventions for compulsive eating?
Yes. There are three interventions hat come to mind when we think about effective methods for addressing compulsive eating:
1. Enhanced Cognitive Behavioral Therapy
Enhanced Cognitive Behavioral Therapy (CBT-E) is a specialized adaptation of traditional CBT designed to address eating disorders, including compulsive eating. It focuses on identifying the factors that maintain disordered eating patterns and then systematically addressing these patterns through the treatment. CBT-E focuses on several central strategies that help normalize eating. These strategies include planning ahead, increasing awareness, identifying triggers, establishing alternative methods of coping, and addressing over-valuation of shape and weight.
2. Dialectical Behavior Therapy for Eating Disorders (DBT-ED)
Dialectical Behavioral Therapy for Eating Disorders (DBT-ED) (link to my new DBT blog) is a targeted approach combining principles from Dialectical Behavioral Therapy (DBT) with strategies specifically designed to address eating disorders. DBT-ED helps individuals struggling with compulsive eating by focusing on emotion regulation, distress tolerance, and mindfulness. It acknowledges that disordered eating behaviors, such as compulsive eating, often serve as coping mechanisms for managing intense emotions or stress. DBT-ED provides skills to help individuals recognize and manage their emotional triggers, develop healthier coping strategies, and reduce reliance on food as a means of emotional regulation. By fostering a balance between acceptance and change, DBT-ED supports individuals in overcoming compulsive eating patterns and achieving greater emotional stability and self-control.
4. DBT Solution for Emotional Eating
Designed by Drs. Debra L. Safer, Sarah Adler, and Philip C. Masson, this resource is a targeted approach for individuals dealing various forms of stress-related eating. It offers guidance on several key areas: recognizing your emotional triggers, managing difficult emotions with adaptive strategies, becoming aware of urges and cravings without giving in, overcoming self-judgment and other obstacles, and practicing specific mindfulness techniques.
Beyond Compulsive Eating
Compulsive eating, while challenging, can be effectively managed with the right support and strategies. By understanding the nature of this condition, addressing its underlying causes, and committing to a comprehensive treatment plan, individuals can work towards a healthier relationship with food and overall well-being.
If you or someone you know is struggling with compulsive eating, seeking professional help and building a robust support system are crucial steps towards recovery. With patience and dedication, it’s possible to achieve a more balanced and fulfilling life.
