Binge eating and anxiety: Does one trigger the other?

It’s normal to want to soothe yourself when you feel sad, lonely, or upset. After a tough day, sugary, fatty, or carb-heavy foods might sound like an ideal remedy. That’s because they all trigger the release of dopamine, the brain’s feel-good chemical.

Occasionally reaching for ice cream or indulging in candy after a bad day isn’t cause for concern. But if you’re frequently using food as a way to cope and consuming large amounts in a short time, it could indicate binge eating disorder. 

The symptoms of BED and anxiety and how they’re related

There’s a strong connection between binge eating and anxiety. Anxiety and binge eating often overlap because both conditions influence your emotions and body in similar ways. Research shows that anxiety can trigger binge eating episodes, while binge eating can also intensify anxiety. Both conditions are treatable with therapies that target emotional triggers and unhealthy eating habits.

Not everyone who eats when they’re anxious has BED. But emotional eating, combined with family history and stress, can raise the risk.

A diagnosis of binge eating disorder is associated with at least three of the following behaviors:

• Eating rapidly (typically large amounts of food in two hours or less)
• Eating until uncomfortably full
• Eating large amounts of food when not hungry 
• Eating alone due to embarrassment
• Feeling disgusted, depressed, or guilty after binge eating

Symptoms of anxiety include:

• Excessive fear or worry
• Trouble concentrating or making decisions
• Feeling irritable, tense, or restless
• Trouble sleeping
• Having a sense of impending doom or panic

While it’s normal to feel anxious in stressful situations, if your anxiety becomes severe, disrupts your life, or leads to binge eating, a therapist trained in both anxiety and eating disorders can provide support.

Causes of BED and anxiety disorders

Research shows that as many as 50% of people with BED have a lifetime history of anxiety, which may be partially explained by their overlapping risk factors. A number of shared risk factors can increase your chance of developing both binge eating disorder and anxiety. They include:

• Family history: Studies have shown that having a parent or sibling with binge eating disorder increases a person’s risk of developing the condition. Anxiety also has a genetic link.
• Personality traits: High perfectionism, low self-esteem, problems with impulsivity, and difficulty with decision making and stress management are all personality traits associated with binge eating disorder. High perfectionism, low self-esteem, and neuroticism are all personality traits associated with anxiety.

The effects of anxiety and binge eating disorder

Binge eating significantly affects the brain, with some research showing that people with binge eating disorder have abnormalities in brain development in the regions specifically linked to reward and impulsivity. 

When someone binges on food — especially high-sugar or high-fat treats — their brain releases dopamine, a chemical associated with pleasure and reward. But the effect is only temporary. 

When dopamine levels drop, people who binge eat can feel a return of the emotions they were trying to suppress, like anxiety and guilt. This can create a vicious cycle of binge eating and anxiety.

Tips for coping with anxiety and binge eating

Both anxiety and binge eating disorder can take a toll on your emotional and physical health. In addition to therapy, there are self-care strategies you can practice to reduce your symptoms and start to feel in control. These include:

• Accepting imperfection: Perfectionism is linked to both anxiety and binge eating disorder, but it’s possible to change your mindset. Look at mistakes as opportunities, not failures. Instead of setting impossible standards, focus on setting achievable goals. 
• Practicing mindfulness: Mindfulness means actively paying attention to your thoughts, feelings, and emotions while accepting yourself in the moment without judgment. Practicing mindfulness can reduce stress and help you manage anxiety. Some research shows that mindfulness also can decrease binge eating. 
• Embracing stress management: Engaging in activities like deep-breathing exercises or physical activity can help manage the stress and anxiety that often triggers binge eating.
• Finding a support system: Having both anxiety and an eating disorder can feel isolating. Joining a support group either online or in person can help you connect with others who understand, offer support, and share coping strategies.

Break the cycle with treatment

Binge eating disorder and anxiety are both treatable conditions using a combination of talk therapy, lifestyle changes, and sometimes medication.

Types of talk therapy include:

• Cognitive behavioral therapy (CBT): This type of therapy can teach you how to cope with body image issues and anxiety. A mental health professional trained in CBT can also help you reframe or challenge negative thought patterns that may contribute to your anxiety or binge eating disorder.
• Dialectical behavior therapy (DBT): This type of therapy can help you learn behavioral skills to manage your stress and emotions. By combining talk therapy with mindfulness, DBT can be especially valuable in treating anxiety and eating disorders. 
• Interpersonal psychotherapy (IPT): This approach can help you improve your relationships and address social issues that may be contributing to your anxiety and binge eating. With IPT, you’ll learn how to identify your emotional triggers, set short- and long-term goals, and break the cycle of isolation.
• Cognitive analytic therapy (CAT): This type of therapy focuses on how past experiences shape current behavior. CAT can help you uncover the root cause of your anxiety and binge eating disorder, recognize emotional triggers, and make a plan for change and healing.
• Acceptance and commitment therapy (ACT): This approach can help you accept difficult thoughts and emotions, rather than trying to avoid or control them. By breaking the avoidance cycle, you can learn how to silence your inner critic and embrace self-compassion.

Another common treatment is nutritional counseling. Working with a registered dietitian can help you break the cycle of compulsive overeating and gain a healthier relationship with food. Additionally, in some cases, medication may be recommended if therapy alone isn’t sufficient.

Find care with Rula

Living with both anxiety and binge eating disorder can feel overwhelming, but you don’t have to face it alone. A licensed therapist who’s trained in anxiety and eating disorders can guide you in identifying underlying triggers and support you in your recovery.

Rula can help you connect with a mental health professional who accepts your insurance. With our extensive network of therapists, you can find a provider to talk with as soon as tomorrow.

Find a therapist with Rula