How to Stop Compulsive Overeating Affecting Your Life

Last Updated:

June 2nd, 2025

There are commonalities in the way addictive behaviours are formed towards both eating and taking a substance. Either stimulus can serve to soothe us in difficult times and provide a sense of escape when we need it.

However, one significant difference is that we will never have the choice to permanently say no to food. We cannot turn our backs on the sustenance needed for basic survival, which can make compulsive behaviours around food especially dangerous.

What is “compulsive overeating”?

Compulsive overeating is an eating disorder characterised by continuous or frequent excessive eating over which a person does not feel they have control. A person who compulsively overeats will often eat food past the point of fullness, feeling unable to stop as they do so.

For some with this condition, eating won’t be connected to their sense of hunger, instead being driven by emotional distress and psychological factors. Foods are often eaten in secret and are usually tied to feelings of shame afterwards.

Many of us have moments where we eat for comfort or indulge in larger portions. We’ve seen it depicted in movies countless times when a person goes through a breakup or a hard time and decides to “treat themselves” or find emotional comfort in their favourite, relatively unhealthy foods. Yet, emotional overeating goes a little deeper than this, as it’s more persistent and rooted in the psychological drivers. It becomes a coping mechanism for stress, anxiety, low self-esteem, or unresolved trauma.

Compulsive overeating can worsen not just a person’s physical body but their emotional well-being, relationships and daily life. Recognising it as a genuine behavioural issue and not just a lack of willpower is the first step towards healing and recovery.

What are the signs and symptoms of compulsive overeating?

It is not always easy to recognise the signs of compulsive overeating, as eating is a basic survival activity, and one person’s medium portion can represent an overwhelming amount for someone else.

Yet recognising some signs of compulsive eating can help you contextualise whether you or someone you care about may benefit from a stronger, healthier relationship with food. Some of these signs can include:

Eating large amounts of food in a short period, usually a one or two-hour time window, especially when not hungry
Feeling as though control is lost during eating episodes
Eating in secret due to feelings of embarrassment or shame
Using food to cope with stress, sadness, boredom, or anxiety
Experiencing guilt or self-loathing, or disgust after eating
Frequent or rapid weight fluctuations unrelated to diet patterns
Avoiding social situations due to anxiety about eating behaviours

Is compulsive overeating the same as binge eating disorder?

Though the two terms are sometimes used interchangeably, compulsive overeating and binge eating disorder (BED) are not exactly the same. They can, however, share some similarities.

Binge eating disorder is a formally recognised eating disorder clinically defined in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders). It involves recurring episodes of eating large quantities of food, often very quickly and to the point of discomfort, paired with a sense of loss of control and followed by distress or shame. For a diagnosis, these episodes typically occur at least once a week over three months.

Compulsive eating, on the other hand, is a broader term. While it may involve binge-like episodes, it doesn’t always meet the frequency or intensity needed for a clinical diagnosis of BED. A person might compulsively graze throughout the day, struggle to stop eating once they’ve started or turn to food as an emotional crutch without the structured patterns of a formal binge.

In short, all binge eating is compulsive, but not all compulsive eating qualifies as binge eating disorder. Both will have serious impacts on a person’s physical and mental well-being and require attention and support grounded in compassion.

What are the causes of compulsive overeating?

The causes and drivers of compulsive overeating are broad and far-reaching. Compulsive overeating is a complex behaviour pattern with multiple contributing factors stemming from the body, mind and surroundings.

Psychological and emotional factors of compulsive overeating

One of the most common signs of compulsive overeating is using it as a way to self-soothe and manage difficult emotions. Some of the psychological factors that often contribute include:

Eating in response to difficult emotions, such as stress, boredom, or loneliness
Using food as a way to suppress or escape feelings
A history of trauma or unresolved emotional issues
Co-occurring mental health conditions like anxiety or depression

Environmental and social factors of compulsive overeating

Our daily routines, social circles and even broader cultural norms can all influence eating patterns. Certain environments may make it harder to recognise or regulate compulsive tendencies. These can include:

Living in an area with greater access to highly processed, high-calorie foods
Cultural norms around portion sizes and emotional eating
Family attitudes towards food during childhood
Social settings that revolve around food, or foods used as a “treat”

Genetic factors of compulsive overeating

Psychological and environmental factors are easier to recognise and manage, but in addition, there may be scientific grounds for a genetic predisposition to compulsive eating. While genes alone can’t determine your habits, there may be some genetic drivers, which include:

Genetic links to impulsivity or reward sensitivity
Family history of eating disorders or addiction
Imbalances in brain chemicals like dopamine, which regulate pleasure and reward

Regaining control: strategies to cope with compulsive overeating

If you’re worried that compulsive eating is affecting your life, or if you want to re-evaluate your relationship with the food you eat, there are steps you can take to put you on better footing. Use these to minimise or potentially stop compulsive overeating from damaging your life:

Keep a food and mood diary

Writing down what you eat and how you feel before and after meals can reveal hidden emotional triggers. Over time, you’ll start to notice patterns; perhaps stress or boredom precedes episodes of overeating. A simple reflective habit like this may increase awareness and guide your next steps.

Create a structure around mealtimes

Establishing a predictable eating schedule can help prevent reactive or chaotic eating patterns. When meals are regular and balanced, the urge to graze or binge is reduced. It also supports your body’s natural hunger and fullness cues, helping you make more intentional choices.

Plan healthy distractions

If food has become a default coping mechanism, it helps to have alternative activities ready. Distractions like walking, creative hobbies, or connecting with others can fill the gap when emotional triggers strike, offering relief without relying on food.

Practice self-compassion (overcoming guilt and shame)

Feelings of guilt after overeating often lead to more shame and more eating. Breaking this cycle means learning to respond with kindness. Acknowledge slip-ups without harsh self-judgement and remind yourself that recovery is a process, not a test of perfection.

Build a support network

You don’t have to face this alone. Whether it’s through friends, a therapist, or a support group, having people who understand your journey can become the most powerful source of encouragement and accountability. Even a single supportive voice can stop one trigger that may have a knock-on effect.

Where can I get help for an eating disorder?

If compulsive overeating is affecting your life, there are times when you may feel alone and lost in your own thoughts of self-doubt. At UKAT, we understand that eating disorders are rarely just about food. They often stem from deeper emotional struggles, trauma, or mental health challenges, and those deserve real, compassionate care.

Our expert-led treatment programmes focus on the root causes of compulsive behaviour and rebuild a healthier relationship with food, body and self. In a safe and non-judgemental setting, you’ll have space to explore your experiences, gain new coping tools and begin to heal emotionally as well as physically.

However difficult your journey has been up to this point, we’re here to support you. Reach out today and take the first step toward a more balanced, empowered future.