Anxiety and Binge Eating: What’s the Connection?
While anxiety and binge eating may appear to be separate on the surface, a deeper look reveals a connection between the two that can impact many people. While having anxiety does not automatically mean you will struggle with binge eating, it may increase your chances of struggling with your relationship with food and binge eating.
By delving into the intricate relationship between anxiety and binge eating, this blog aims to shed light on the often-overlooked connection between these two challenges.
What is Binge Eating?
A binge episode includes the following two criteria:
- Eating, in a set time period (e.g., within a 2-hour window), an amount of food that is significantly larger than most people would eat in the same amount of time.
- A feeling of lack of control during the episode (e.g., feeling like you cannot stop eating).
Binge eating is often a marker of disordered eating, but not all binge eating is categorized as Binge Eating Disorder. For the purposes of this blog post, the term “binge eating” will be used to describe instances of binge eating episodes that do not necessarily qualify as Binge Eating Disorder. It’s important to note that a binge does not have to qualify as Binge Eating Disorder to cause distress.
The Intersection: How Anxiety and Binge Eating Coexist
Emotional triggers lie at the heart of the connection between anxiety and binge eating. For many people, stress is a common starting point. When excessive stress leads to anxiety, the body’s stress response is activated. This leads to the release of hormones that can cause a range of emotions, from restlessness to full-on panic.
In some cases, people will turn to food to find relief from the uncomfortable feelings of anxiety. Often, the foods they turn to are high-sugar and high-fat options. While there’s nothing wrong with eating those foods, doing so in an out-of-control manner can feel distressing and uncomfortable.
Binge-eating high-sugar and high-fat foods can also trigger the release of dopamine, a neurotransmitter involved in feelings of pleasure and reward. The surge in dopamine provides a temporary escape from overwhelming anxiety.
However, this relief is often short-lived and is often followed by feelings of guilt and shame. These feelings can exacerbate anxiety, feeding into a vicious cycle that can be hard to break.
In this case, the coping mechanism (binge eating) becomes a source of distress. This can take a huge emotional toll on a person, as they find themselves trapped in an endless loop of anxiety and binge eating.
The Role of Perfectionism in Anxiety and Binge Eating
Perfectionism, which is characterized by setting unrealistically high standards and persistent fear of failure, is another key player in the relationship between anxiety and binge eating.
Perfectionism often acts as a bridge between anxiety and binge eating. A person driven by perfectionism may experience heightened anxiety due to the constant pressure of trying to meet their own impossibly high standards.
In response, binge eating may emerge as a way of seeking comfort and relief from relentless, self-imposed pressure.
Breaking the Cycle
The first step towards breaking the anxiety and binge eating cycle is to recognize the signs of this relationship. Some common behavioural patterns that may indicate a link between your anxiety and binge eating include:
- Secretive eating
- Eating large amounts of food very quickly
- Feeling out of control during binge episodes
- Feeling guilt, shame, or heightened stress about your eating behaviours
Once you’ve recognized that there’s a link between your anxiety and binge eating, you can start to work on addressing it.
Breaking free from the anxiety and binge eating cycle requires a multifaceted approach. This may include professional assistance from a therapist or registered dietitian. Therapeutic approaches such as Cognitive Behavioural Therapy (CBT) can provide you with coping strategies and tools to manage anxiety while addressing binge eating behaviours.
Long-term management of anxiety and binge eating looks different for everyone, but some of the key components include:
- Developing healthier coping mechanisms
- Fostering emotional resilience
- Cultivating mindfulness and self-awareness
For more information on how to cope with binge eating, check out our blog post, Strategies to Overcome Binge Eating Disorder.
Final Thoughts
Understanding the underlying mechanisms, recognizing the signs, and seeking appropriate treatment can pave the way for people to break free from the anxiety and binge eating cycle and start their journey towards better well-being.
If you’re struggling with anxiety and binge eating, the therapists and registered dietitians at Journey to Health are here to help. Click here to book a free consultation call to review your questions and help determine if our services are right for you.
Copyright © 2024 Journey to Health – All Rights Reserved.
