Carianne D'Oriano, LPC

Carianne D'Oriano, LPC Licensed Professional Counselor in NJ. Certified intuitive eating counselor & DBT informed therapist

3 Things That Help When You Have an Urge to Binge EatBinge urges can feel overwhelming, but they don’t mean you’ve faile...
04/01/2025

3 Things That Help When You Have an Urge to Binge Eat

Binge urges can feel overwhelming, but they don’t mean you’ve failed. They’re signals from your body that need compassion—not control. Here are three things that can help:

1️⃣ Pause & Check In - Instead of fighting the urge, take a deep breath. Ask yourself: Am I physically hungry? Am I feeling overwhelmed, stressed, or deprived? Identifying the trigger helps you respond with care.

2️⃣ Give Yourself Permission to Eat – Restriction fuels bingeing. Remind yourself that all foods are allowed, and you don’t need to “earn” nourishment. A satisfying meal or snack can help prevent the binge-restrict cycle.

3️⃣ Engage in a Supportive Action – Distract without avoidance. Journal your feelings, take a short walk, listen to music, or reach out to someone who understands. The goal isn’t to suppress the urge but to respond to it with kindness.

✨ Healing from binge eating isn’t about *stopping* urges—it’s about learning to navigate them with trust and self-compassion.

💬 What’s something that helps you when an urge to binge comes up? Let’s share in the comments!

Can we talk about… how dieting is one of the biggest triggers for binge eating?We’re told that dieting is the “solution”...
03/27/2025

Can we talk about… how dieting is one of the biggest triggers for binge eating?

We’re told that dieting is the “solution” to overeating. That if we could just have more willpower, we’d finally be in control around food.

But here’s the truth: Restriction fuels bingeing.

➡️ The more you tell yourself you *can’t* have certain foods, the more your brain fixates on them.

➡️ The more you ignore your hunger, the stronger it comes back.

➡️ The more you try to control food, the more out of control you feel.

Dieting isn’t the answer—it’s the problem. And true food freedom comes from breaking the cycle, not tightening the rules.

💛 Ready to unlearn the binge-restrict cycle and build trust with food again? Let’s talk. Drop a 💬 in the comments if this resonates!

The hardest lesson I learned in my own healing journey:Healing isn’t about willpower. It’s about unlearning.I thought if...
03/25/2025

The hardest lesson I learned in my own healing journey:

Healing isn’t about willpower. It’s about unlearning.

I thought if I just tried harder—if I could just be disciplined enough—I could stop bingeing, fix my body, and finally feel at peace with food.

But the truth? It wasn’t about control. It was about trust.

I had to unlearn everything diet culture taught me: that hunger is bad, that smaller is better, that my worth depended on my weight.

Healing didn’t come from more restriction. It came from *l*etting go. From nourishment. From permission. From choosing self-compassion over shame.

💛 If you’re still in the messy middle of this journey, know this: you’re not failing. You’re learning. And you deserve a peaceful relationship with food and your body.

✨ What’s the hardest lesson you learned in your healing journey? Share below. ⬇️

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200 Atlantic Avenue
Manasquan, NJ

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