The holiday season brings connection, celebration, and tradition — but for many people living with binge eating disorder, this time of year can also stir up stress, difficult emotions, and changes in eating habits. Shifts in routine, food-focused events, and family expectations may increase triggers, emotional distress, or urges to binge. If you’re feeling this way, you’re not alone — BED is one of the most common eating disorders. As a common eating disorder, binge eating disorder affects many people, and seeking help is an important step toward recovery. Many individuals need more binge eating support, especially during the holidays.

At CHEAR in San Diego, our work focuses on helping children, teens, and adults rebuild trust with their body, reconnect with hunger and fullness cues, and develop skills that support everyday well-being. Our approach includes moving away from restrictive diets and supporting a healthy relationship with food. We also focus on understanding and changing eating behaviors to promote lasting recovery. This guide offers gentle, realistic support to help you move through the season with steadiness and compassion.

Why the Holidays Can Intensify Binge Eating

Changes in schedule, larger holiday meals, richer holiday treats, and emotionally charged holiday gatherings can all influence eating patterns. Environmental factors like travel, social settings, or disrupted sleep can also make it harder to recognize hunger or notice when you feel full. It’s important to recognize when to stop eating by listening to your body’s fullness cues, which can help set healthy boundaries with food.

Many people describe an increase in:

• Compulsive overeating and urges to binge
• Emotional eating linked to stress, anxiety, or other negative emotions
• Guilt or self-loathing when they feel “out of control” with food
• Pressure from loved ones or family traditions
• Physical discomfort after long gaps without eating

Certain behaviors, such as responding to binge triggers or emotional distress, can contribute to binge eating during the holidays.

These reactions don’t mean you’re failing. They are common responses to overwhelm, and they are part of why eating disorders can feel more intense at this time of year.

Self-Compassion Is a Core Part of Binge Eating Recovery

The Diagnostic and Statistical Manual (DSM-5) defines BED as recurring episodes of binge eating paired with emotional distress — not a lack of discipline, motivation, or willpower.

During the holidays, self-kindness is essential. Try a self-awareness exercise, such as writing down your observations about binge eating urges or triggers, to better understand your patterns and support your recovery.

A few grounding reminders:

1. Eat regularly — not restrictively. It[ED1]  may feel counter intuitive, but when you eat regularly, your body stays more balanced and less vulnerable to binge urges. Skipping meals to “save calories” or following a restrictive diet often leads to increased hunger, overwhelming emotions, and binge episodes.

2. Allow all foods without labeling them “good” or “bad.” Avoiding certain foods often increases fixation and later urges to binge. Giving yourself permission reduces the emotional charge. A healthy relationship with food means enjoying all foods, including holiday treats, without guilt or moral judgment.

3. Pause and check in. A gentle moment of paying attention — a breath, a grounding touch, a mindful pause — can help reconnect with your body before the next meal or snack. Listen to your body’s signals to know when you feel satisfied and when to stop eating.

4. Let go of perfection. This is a complicated season for most people. You don’t need flawless eating or perfect control. You need support, steadiness, and room to be human.

Practical Tips for Navigating Holiday Gatherings

These compassionate tips can help you move through events without feeling overwhelmed. During holiday gatherings, being mindful of your eating behaviors can support your recovery and help you respond to triggers in a positive way. Focus on making healthy choices that allow you to enjoy all foods without unnecessary restriction.

1. Create structure before a big event

Having predictable meals earlier in the day is not “ruining your appetite.” It reduces binge urges and keeps your eating more stable.

2. Build a plate that feels satisfying

Combining protein, carbs, and fats helps reduce binge eating by supporting steady energy and mood.

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3. Step away when needed

A brief walk, quiet moment alone, or a check-in with a trusted friend can help relieve stress.

4. Prepare a short boundary script

You can say:

• “I’m listening to what my body needs today.”
• “I’d like to change the subject.”
• “I’m taking a short break.”

Small boundaries protect your emotional space.

5. Practice mindful eating — gently

Mindful eating isn’t about eating slowly or perfectly. It’s about paying attention to what helps you feel grounded and supported. Practicing mindful eating can help you recognize your body’s hunger and fullness cues, so you know when to stop eating. This approach supports a healthy relationship with food, allowing you to enjoy all foods, including holiday treats, without guilt.

Fostering a Positive Body Image During the Holidays

The holiday season often brings a spotlight to food, festivities, and family gatherings, but it can also shine an uncomfortable light on body image—especially for those living with binge eating disorder or other eating disorders. With holiday treats everywhere and conversations sometimes turning to appearance or weight, it’s easy to feel self-conscious or critical of your body.

If you notice negative thoughts about your body or find yourself comparing to others during the holidays, know that you’re not alone. Many people with binge eating disorder experience heightened body image concerns at this time of year, which can sometimes lead to disordered eating patterns or urges to binge.

Fostering a positive body image during the holiday season is possible, even in the face of these challenges. Here are a few gentle strategies to support your well-being:

• Practice mindful eating: Instead of focusing on calories or appearance, try to approach holiday meals and treats with curiosity and self-compassion. Mindful eating means paying attention to your body’s cues and enjoying food without judgment, which can help reduce binge eating and support a healthier relationship with eating.
• Shift the focus away from appearance: Remind yourself that your value is not determined by your body shape or size. The holidays are about connection, joy, and making memories—not about meeting unrealistic standards.
• Surround yourself with support: Spend time with loved ones who respect your boundaries and encourage positive self-talk. If conversations turn to diets or weight loss, it’s okay to change the subject or step away.
• Engage in self-care: Prioritize activities that help you feel comfortable and grounded in your body, whether that’s a walk outside, wearing clothes you love, or practicing relaxation techniques.

• Challenge negative thoughts: When self-critical thoughts arise, gently remind yourself that bodies naturally change and that it’s normal to experience a range of emotions during the holidays. Compassionate self-talk can help interrupt the cycle of self-judgment and disordered eating.

Remember, fostering a positive body image is a journey, not a destination. The holiday season may bring unique challenges, but with mindful eating, supportive environments, and self-kindness, you can nurture a healthier relationship with your body and with food—even during the most festive times of year.

If a Binge Happens

Whether it’s a moment of overeating, overwhelming emotions, or a full binge episode, responding with compassion matters. It’s normal to feel disappointed after a binge, but beating yourself up over it will only make it more likely to happen again. Instead, take time to reflect on the behaviors that led to the binge to try to learn something as a step toward recovery.

Try:

• Returning to your next meal at a predictable time
• Acknowledging the emotions that came up without judgment
• Seeking connection with a family member or trusted friend
• Reminding yourself that binge episodes do not define your recovery

You are not starting over. You are learning, adjusting, and moving forward.

When Additional Support Can Help

If binge eating is causing guilt, physical discomfort, emotional distress, health complications, or disruptions to daily life, it’s important to know that binge eating disorder is a common eating disorder and, in fact, the most common eating disorder. You are not alone, and seeking help is encouraged. Treatment can help you change behaviors related to binge eating. Evidence-based approaches such as talk therapy like structured CBT-based programs can reduce binge frequency and help you rebuild confidence with food and your body.

CHEAR offers binge eating support in San Diego for children, teens, and adults. Our programs are grounded in clinical research and help people:

• Reduce binge eating
• Relieve stress around food
• Understand eating disorder behaviors
• Address underlying mental health concerns and negative emotions
• Heal patterns of disordered eating
• Build healthier, sustainable routines
• Feel more supported in family and social settings

We also provide support groups, individual treatment, and opportunities to enroll in no-cost clinical studies.

Evidence-Based Treatment Options at CHEAR’s BED Clinic

If the holidays bring up increased urges to binge or you’re noticing patterns that feel hard to manage on your own, structured treatment can make a meaningful difference. CHEAR offers several levels of binge eating support to San Diego residents, all grounded in evidence-based approaches designed to help you understand your triggers, reduce binge episodes, and rebuild a steadier relationship with food, your body, and your emotional world.

Our BED Clinic provides three core treatment pathways:

1. Intensive Outpatient Treatment (IOP)

A higher level of care for individuals needing more structure, stability, and support.
IOP is designed for people experiencing more frequent binge episodes, significant emotional distress, or difficulty maintaining predictable eating patterns on their own. This program offers multiple weekly sessions, structured meal support, personalized coaching, and skills for managing urges, negative emotions, and eating disorder behaviors.

Learn more:
https://chear.ucsd.edu/outpatient-bed-clinic/intensive-outpatient-treatment

2. Outpatient Group Treatment

A supportive, therapist-led space for connection and skill-building.
Group treatment helps participants explore their eating habits, triggers, and emotional experiences alongside peers who understand the challenges of binge eating disorder. With guidance from licensed clinicians, individuals learn strategies to reduce binge eating, practice mindful eating, and navigate real-life situations such as holiday gatherings, stress, and social settings using evidence-based treatments.

Learn more:
https://chear.ucsd.edu/outpatient-bed-clinic/outpatient-group-treatment

3. Individual Treatment

One-on-one therapy tailored to your unique needs.
Individual treatment focuses on identifying patterns, understanding emotional and environmental factors, and developing personalized tools to reduce binge episodes. Therapists help clients connect with hunger and fullness cues, manage difficult emotions, and build a sustainable, flexible treatment plan that supports long-term well-being.

Learn more:
https://chear.ucsd.edu/outpatient-bed-clinic/individual-treatment

CHEAR Is Here for You — Today and Through the Holiday Season

Whether you’re curious about skill-building, seeking more structure, or hoping to finally treat binge eating disorder in a meaningful way, CHEAR’s evidence-based programs offer real support and real change. You don’t have to navigate this season — or recovery — alone.

Explore programs, connect with our team, or learn about current no-cost clinical studies at:
https://chear.ucsd.edu

You’re Not Alone — Support Is Here

If you’re struggling with BED during the holidays or noticing patterns that concern you, reaching out for professional help is an act of strength. Healing is possible, and you deserve compassionate guidance.

Whether you’re seeking tools to treat binge eating disorder, looking for structured treatment, or simply hoping to move through the holidays with more peace, CHEAR is here to support you every step of the way.