Understanding binge eating disorder with Dr Rebecca Barns, Clinical Psychologist

When it comes to eating behaviours, many women experience distress, confusion, or guilt around food, even without a formal diagnosis. To explore the realities of binge eating disorder and emotional eating, we spoke with Dr Rebecca Barns, a Clinical Psychologist who has dedicated her career to helping people recover from eating disorders and rebuild a healthy, balanced relationship with food.

Originally from the UK, Dr Barns has worked with people experiencing eating disorders in the UK, New Zealand, and Australia. She now works in private practice and with the InsideOut Institute at the University of Sydney, where she supports recovery, advocates for awareness, and trains other professionals. When she’s not working, you’ll find her practicing yoga, spending time with family, or recharging in nature.

Before we begin, Dr Barns emphasises: “If anyone feels distressed about their eating, whether or not they have a diagnosis, please see your GP and get psychological and/or dietetic support.”

What is binge eating disorder, and how does it differ from other types of eating behaviours? Where does emotional eating fit in?

Binge eating disorder is when someone compulsively eats an objectively large amount of food in a short period of time, often in secret, and feels unable to stop. Afterwards they typically feel a lot of shame. This behaviour occurs at least once a week for a period of three months or more. Binge eating differs from emotional eating, where someone might eat when they are not hungry. They may perceive the amount of food as “large,” but others might not view it that way. Emotional eating can still create distress and shame.

Both binge eating and emotional eating can be triggered by distressing emotions and used as a way to cope. However, binge eating involves a more distinct sense of loss of control and larger amounts of food. Emotional eating isn’t classified as an eating disorder in the DSM-V, which is the diagnostic manual used by mental health professionals.

Binge eating disorder also differs from other eating disorders like anorexia nervosa (which involves food restriction) or bulimia nervosa (which involves bingeing followed by compensatory behaviours such as vomiting, exercising, or using laxatives).

It’s also important to remember that food has many functions. It keeps us alive, it’s enjoyable, and it has a social role - when was the last time you did something social that didn’t involve food? Comfort eating every now and then is normal. I want to normalise that while also not minimising anyone’s experience if they feel out of control with eating, rely on food to cope with distress, or feel shame afterwards.

This all exists on a spectrum and can be difficult to unpick. I don’t recommend self-diagnosing. If someone feels distressed by their eating behaviour, I encourage them to speak to their GP and find a therapist who specialises in eating disorders or disordered eating. Even if someone doesn’t meet diagnostic criteria but still struggles, help is worthwhile.

It’s also important to know that eating problems are not your fault.

Around one in twenty Australians live with an eating disorder, and this number is likely higher given underreporting. Many people who don’t meet formal criteria are still affected. There is help available, and no one should face this alone.

What are some common triggers for binge eating that women should be aware of?

Common triggers can be biological or emotional. Biological triggers often relate to restriction or dieting, which can lead to binging simply because the body is hungry and blood sugar is low. Historically, in times of famine, it made sense to eat as much as possible when food was available. Dieting can trigger the same survival mechanism.

Emotional triggers vary from person to person - an argument with a partner, disappointment at work, or conflict with a friend can all lead to binge eating as a way to cope with painful emotions. A factor linking both types of triggers is psychological deprivation. Restricting or labelling foods as “forbidden” can increase cravings and urges for those foods.

How does stress impact eating behaviours, and what strategies can help manage stress-related eating?

Stress is a difficult emotional experience. Binge eating can temporarily relieve stress by increasing dopamine and serotonin, which reinforces the behaviour because the brain learns that food equals comfort. Unfortunately, this becomes a cycle that increases stress in the long term due to guilt and shame. Restriction or dieting can also add stress to the body and make binging more likely. I encourage a “no self-blame” approach - many people learn to use food to cope as children because it’s accessible. Without developing other coping tools, the pattern can persist into adulthood. Here are some strategies:

Preventative strategies:

• Eat regularly to stabilise blood sugar and reduce biological stress.

• Portion food onto a plate or bowl and eat at a table if possible.

• Practice mindful eating (try a mindful raisin exercise on YouTube).

• Identify triggers and plan how to manage them.

Intervention strategies:

• Notice the urge to binge and try to “surf the urge.” Acknowledge it will rise and fall.

• Reflect on the pros and cons of binging.

• Use distraction - do something incompatible with eating such as showering, walking, colouring, playing music, or calling a friend.

• Use delay - set a timer and gradually increase the delay before eating the food you feel the urge to binge on.

What are some effective coping strategies for dealing with emotional triggers that lead to overeating?

It’s about recognising triggers and problem solving around them. For example, if someone binge eats after a stressful day at work, can anything be changed to reduce that stress? Can they find ways to acknowledge painful emotions and use self-soothing strategies such as yoga, time in nature, lighting a candle, or giving themselves a hand massage?

What are some practical steps women can take to develop a healthier relationship with food?

This often begins with shifting one’s relationship with their body and themselves. A helpful framework is the RAVES mnemonic:

• Regular eating: Start eating consistently throughout the day.

• Adequate: Ensure you’re eating enough for your body’s needs.

• Variety: Include many different foods, including treats.

• Eating socially: Work on feeling relaxed while eating with others.

• Spontaneity: Learn to be flexible with food choices and listen to your body.

Being able to practise all aspects of RAVES indicates a positive relationship with food, but it takes time and support. There are no quick fixes.

Learn more: RAVES Model

See also: What Is Normal Eating

What advice do you have for women struggling with guilt and shame associated with eating?Shame and guilt are incredibly common. I want to validate those feelings and emphasise that eating behaviours are not your fault. Many people develop these patterns early in life because they provided short-term comfort. Diet culture also reinforces shame by focusing on weight and body size. Alongside addressing eating behaviours, working on body acceptance is vital.

If you feel shame after eating, try acting opposite to shame - use self-soothing strategies, engage in something kind or comforting, and seek support from a professional. The goal is to move toward a life free from shame and full of self-acceptance.

What are some common myths about eating disorders that you encounter?

A major myth is that eating disorders only affect people with anorexia nervosa. This is untrue. Many people struggle with disordered eating but don’t seek help because of this misconception. Another myth is that eating problems will resolve on their own. In reality, the longer behaviours continue, the harder they become to change, though recovery is absolutely possible with support.

What resources or tools would you recommend for women wanting to understand and manage their eating patterns?

Please don’t try to do this alone. Changing eating patterns is hard, and professional support makes a difference.

Helpful resources:

• Butterfly Foundation Helpline

• InsideOut Institute

Recommended books:

• Health at Every Size by Linda Bacon

• The Fck It Diet* by Caroline Dooner

• The Body Is Not an Apology by Sonya Renee Taylor

• Body Positive Power by Megan Jayne Crabbe

• Overcoming Binge Eating by Christopher Fairburn

Recommended podcasts:

• Life After Diets

• Full of Beans Podcast

• Finding Your Freedom with Food

• All Fired Up

• Butterfly: Let’s Talk

A final note from Dr Barns:

Thank you so much for giving me the opportunity to talk about this very important issue. There is a lot more that I would love to say, but I hope that I have ultimately conveyed the message that eating problems are an important issue that create a lot of distress for people, but that there is hope, and there is help available.

About Dr Rebecca Barns

Dr Rebecca Barns is a Clinical Psychologist specialising in eating disorders. Originally from the UK, she has worked extensively with people experiencing eating disorders across the UK, New Zealand, and Australia. She currently divides her time between private practice and her work with the InsideOut Institute at the University of Sydney.

Rebecca is deeply passionate about helping people recover from eating disorders and is a strong advocate for raising awareness and training other professionals in this important area. Outside of work, she loves practising yoga, spending time with her family, and being in nature.

Work with Dr Barns:

Dr Barns offers support through her private practice at the Psychological Health Centre