Steps to Recover from Binge Eating Disorder with Professional Help
Have you ever caught yourself asking, "How do I recover from binge eating disorder?" Maybe it’s after a late-night binge or another promise to “start fresh tomorrow.” You’re not alone—and more importantly, recovery is absolutely possible. Binge eating disorder (BED) is the most common eating disorder in the U.S., affecting more people than anorexia and bulimia combined. Yet it often goes undiscussed, underdiagnosed, and misunderstood.
If you’re dealing with eating problems, you’ve likely been bombarded with surface-level advice: “Just eat mindfully,” or “Try portion control.” Sound familiar? While these tips aren’t necessarily bad, they skip over the deeper emotional, psychological, and neurobiological layers of BED. That’s where professional support, like the compassionate care at Wellman Psychology in Lincoln Park, can be transformative.
Let’s walk through the steps to recovery, backed by science, and some insights most articles skip.
Step 1: Understanding That Binge Eating Is Not About Willpower
First things first: BED is not a failure of willpower or discipline.
It’s a complex mental health condition that the American Psychiatric Association officially recognized in the DSM-5 in 2013. That means it’s not just “overeating sometimes”—it involves recurrent episodes of consuming large quantities of food, often rapidly and in secret, followed by guilt, shame, or even disgust.
Here’s a powerful stat: Over 2.8 million Americans are estimated to be struggling with BED at any given time. And that’s just in the U.S.
Binge eating often stems from a mix of emotional dysregulation, dieting behaviors, childhood trauma, and even genetic predisposition. In other words, telling someone to "just stop" is like telling someone with asthma to “just breathe.”
Step 2: Acknowledge the Impact—And Your Strength
You might already know that binge eating can lead to weight gain, high blood pressure, and type 2 diabetes—but what about the psychological toll?
BED is linked to:
Anxiety disorders (up to 65% of those with BED)
Depression (nearly 50%)
Suicidal ideation (more common than in any other eating disorder)
These numbers aren’t meant to scare you—they're to show you that this disorder is serious and deserving of professional help.
But here’s the thing: the very fact that you’re reading this, seeking answers, means you’re already on your way. It takes strength to even consider help.
Step 3: Start with a Qualified Mental Health Professional
This is the step that makes the biggest difference.
Working with a licensed therapist or psychologist who understands BED is critical. One powerful, evidence-backed approach is Cognitive Behavioral Therapy (CBT)—the gold standard for BED treatment. CBT helps you identify harmful thought patterns, address emotional triggers, and build healthy coping strategies.
Another lesser-known but promising method is Dialectical Behavior Therapy (DBT), originally designed for borderline personality disorder. It’s now being used to help individuals with binge eating learn distress tolerance, emotion regulation, and mindfulness—skills many people with BED find difficult to develop alone.
Wellman Psychology offers Psychotherapy Lincoln Park with specialists who are experienced in treating eating disorders with an integrative, trauma-informed lens. Their approach doesn’t just target food behaviors—it helps you understand why those behaviors developed in the first place.
Step 4: Address Co-Occurring Issues
Here's something many articles won’t tell you: most people with BED don’t only struggle with eating.
Roughly 80% of individuals with BED have at least one other psychological disorder, often depression, anxiety, PTSD, or ADHD. Sometimes, the bingeing is a response to emotional overload. Other times, it’s tied to unprocessed trauma.
That’s why your treatment plan should never just focus on food. At Wellman Psychology, therapists help you explore all underlying patterns—whether it’s chronic self-criticism, unresolved grief, or emotional suppression.
A common hidden factor? Attachment trauma. People who grew up in emotionally neglectful households often develop disordered eating as a way to “soothe” unmet emotional needs. Understanding your emotional blueprints is key to healing long-term.
Step 5: Build a Relapse-Resistant Routine
Recovering from BED isn’t a straight line. There will be ups and downs, but having a solid, supportive routine increases resilience.
Here are some lesser-discussed practices to add to your recovery toolbox:
Body neutrality over body positivity
If "loving your body" feels too far off, aim for neutrality first. It’s okay to say, “I don’t love my body today, but I respect it enough to feed it.”
Sensory satisfaction
Not all binges are about quantity. Many are about craving sensory satisfaction. When you eat in recovery, aim for pleasure, not punishment. Taste, texture, temperature—pay attention.
Meal flexibility
Rigid meal plans can backfire. Many people recover faster when they allow for flexibility and spontaneity in eating, not strict control.
Name your triggers
Keep a log—not of what you eat, but of how you feel before and after. Notice emotional patterns that lead to binges. Awareness is power.
Step 6: Join a Community or Group Therapy
Isolation fuels binge eating.
Many people feel deep shame about their eating habits, which leads to secrecy and further disconnection. Group therapy or support groups provide a safe, non-judgmental space where you realize you’re not broken, and you’re definitely not alone.
At Wellman Psychology, group sessions are available for individuals with eating concerns, body image issues, or emotional regulation challenges. Connecting with others who “get it” is often a turning point in recovery.
Step 7: Redefine Success
Success in recovery doesn’t mean “never binge again.”
Success might mean:
Having fewer binge episodes
Bouncing back quicker without spiraling
Feeling less guilt
Eating a meal with zero food rules
It’s about progress, not perfection. Give yourself the grace to grow in phases.
Key Takeaways
Binge Eating Disorder is not about willpower—it’s a serious, treatable mental health condition.
Therapy works, especially approaches like CBT and DBT.
Addressing underlying emotional or trauma-based triggers is essential for lasting recovery.
You don’t have to go it alone. Group support and a trained therapist can change everything.
Success in recovery is not about being perfect—it’s about understanding and accepting yourself.
Let’s Talk—You Deserve Support
If you’re someone struggling with binge eating or disordered eating patterns, there’s absolutely no shame in reaching out. Healing is a process, and you don’t have to figure it out alone.
Wellman Psychology is here to support you with compassionate, evidence-based Psychotherapy Lincoln Park. Whether you’re dealing with anxiety, body image concerns, or emotional eating, our therapists are ready to help you rediscover balance and peace with food—and with yourself.
Take the first step today.
Don’t wait for “rock bottom”—the right time to seek help is now.
You are worthy of recovery, no matter how long you’ve been struggling.
Healing starts when you reach out and speak your truth.
Our team is here to listen, guide, and support you with zero judgment.
Contact Wellman Psychology to schedule a session and start your journey back to yourself.
Feel free to check out our social media links below:
Find out more articles that can help you below:
What Are the Symptoms of Binge Eating Disorder?