Over the years, as a therapist working with people recovering from binge eating, I’ve noticed certain patterns that come up again and again. While everyone’s experience is unique, there are commonalities that can offer insight into why some people recover more quickly than others.

One of the most significant things I see is how clients relate to food and emotions, which often falls into two categories: avoidance or hypervigilance. Avoidant clients don’t think much about food at all — they disconnect from their emotions and food choices, often leading to bingeing. On the other hand, hypervigilant clients are extremely aware of everything they eat and how they feel. This constant awareness can create anxiety and obsession, which also fuels bingeing.
Most people aren’t entirely one or the other, but they tend to lean more in one direction. For me personally, I was about 80% avoidant in my relationship with food, which led to more permissiveness around eating. Recognizing where you fall on this spectrum can help you better understand your own eating patterns and how to break free from them. If you’re highly avoidant, you may need to practice being more present with your food and emotions. However, if you’re hypervigilant, less focus and more distraction might help you feel safer around food.
Another common cycle I see in binge eating is the “binge, feel terrible, promise to do better” loop. This cycle has to be broken, and it doesn’t happen just by trying harder not to binge. The key to change is curiosity — genuine curiosity about why you’re engaging in these behaviors without judgment. When you approach your binge episodes with an open mind, you can start to uncover the triggers and stories behind them, which opens the door to healing.
Ultimately, recovery is about building trust in yourself. It’s not about being perfect or never bingeing again, but about knowing that even if you do, you have the tools to find your way back to balance. That’s when real transformation begins.