Binge eating is a complex and challenging eating disorder. For many, food serves as instant and effective emotional relief. Whether it’s the comfort food that soothes anxiety or numbs other unpleasant emotions, our brains have learned this coping mechanism well. Unfortunately, our brains also have a tendency to flee from discomfort, which leads to an intense urge to binge whenever we experience distress, even if the emotion isn’t particularly intense. This pattern becomes the default way our brains cope with emotions. The problem is that binge eating not only carries physical consequences but also amplifies feelings of guilt and anxiety, as we know it’s harmful to our well-being. As a result, the urge to eat grows stronger as we try to numb the guilt, additional anxiety, and other emotions caused by the binge itself. It becomes a vicious cycle that’s incredibly difficult to break, often becoming a habit in its own right.
However, upon closer examination, we can recognize that the emotions our brains are trying to numb are, more often than not, just unpleasant sensations. They are manageable discomforts, not unbearable pains. Yet, our brains desperately seek to escape them when merely acknowledging them could be a feasible alternative.
One essential tool for reducing binge eating is therapy, with cognitive-behavioural therapy (CBT) having a proven track record in tackling this issue. CBT helps people improve their eating habits by creating balanced meals and reducing hunger signals. Simultaneously, it aids in developing awareness of one’s thoughts, emotions, and behaviours, enabling better management of feelings in a constructive way.
Self-compassion, acceptance, and meditation
However, to enhance the effectiveness of therapy and tackle the roots of binge eating, we can introduce elements of self-compassion, acceptance, and meditation. These facets address the core problems of emotional eating: the inability to accept and cope with emotions and the subsequent shame and self-criticism.
Many binge eaters struggle to accept their emotions. They attempt to avoid or numb them with food. Therapy can help individuals learn to accept these uncomfortable emotions, making room for them, so they no longer need to escape. This is a crucial step in breaking the cycle of binge eating. Cultivating self-compassion is another important step. It involves treating yourself with the same kindness and understanding that you would offer a friend. Rather than harsh self-criticism, self-compassion encourages a nurturing and forgiving attitude towards oneself.Â
Meditation fosters self-awareness and provides distance from our thoughts and emotions. It grants us the freedom to choose how we respond to them, rather than reacting impulsively. Meditation allows people to observe their emotions without judgement and gain the space to choose healthier coping strategies.
RAIN practice
One practice that beautifully combines self-compassion, acceptance, and meditation is RAIN (recognize, allow, investigate, nurture), a concept coined by Tara Brach, a well-known psychologist and meditation teacher. This practice comprises a meditation where you undergo four steps:
- Recognize: In the first step of RAIN, when you start to notice the urge to eat, you pause and become aware of what you are experiencing in the present moment. This involves acknowledging and naming the thoughts, emotions, sensations, or behaviours that are arising within you. It’s about bringing conscious awareness to what is happening without judgement or criticism. Recognizing is the act of saying, “This is what I am feeling right now.”
- Allow/Accept: Once you’ve recognized what is present, you move on to allowing or accepting it. This means giving yourself permission to feel and experience whatever is arising, even if it’s uncomfortable or challenging. Allowing is about not resisting or pushing away your thoughts or feelings. Instead, you create space for them to be there without trying to change or suppress them.
- Investigate: In the investigation step, you explore the thoughts, emotions, or sensations more deeply. You inquire into the nature of what you’ve recognized and allowed. This involves asking questions like, “What is the source of this feeling?” or “How is this sensation manifesting in my body?” The goal is to gain insight and understanding into the underlying causes or triggers of your current experience.
- Nurture: The final step of RAIN is about self-compassion and care. After recognizing, allowing, and investigating, you offer yourself kindness and nurturing. This is a crucial aspect of the practice, as it helps you respond to your own suffering with compassion and gentleness. It’s like being a supportive friend to yourself, acknowledging that it’s okay to feel what you’re feeling and that you deserve understanding and care.
Implementing RAIN in your life can help you resist the urge to binge eat by embracing acceptance, meditation, and self-compassion. As you recognise, accept, investigate, and nurture, you create a space between trigger and response and you learn to accept the emotion rather than run away. It’s a powerful practice that can transform your relationship with food and emotions, ultimately leading to a more balanced and mindful approach to eating. In combination with therapy, RAIN can be a valuable tool on your journey to overcome binge eating and nurture a healthier relationship with yourself.
We often teach this technique in therapy so, if you are interested in doing it, we encourage you to contact us. We can help you overcome binge eating.
Further reading
Your binge eating counsellor in Edinburgh
Edinburgh Therapy Service is a counseling and psychotherapy practice based in Edinburgh. We specialize in a range of therapeutic approaches, including therapy for binge eating. Our services extend beyond the borders of Edinburgh, as we offer online therapy to clients worldwide. Whether you’re seeking therapy in person here in Edinburgh or prefer online sessions, we are here to support you. Contact us today!