How Mental, Emotional, and Social Restriction Contribute to Binge Eating
If you’ve ever heard the phrase, “binging comes from restriction,” you’re not alone. It’s a common message in treatment for Binge Eating Disorder (BED), but many people assume this only refers to food restriction.
The truth is, restriction can take many forms, all of which can contribute to the cycle of binge eating. Understanding these different types of restriction is key to breaking free from the binge-restrict cycle and developing a healthier relationship with food and self-care.
Restriction Goes Beyond Food
Food restriction—such as cutting out certain foods, skipping meals, or limiting portion sizes—is the most obvious type of restriction. However, many people struggling with BED also experience mental, emotional, and social restriction, which can have just as much of an impact.
These forms of restriction often go unnoticed but can lead to increased stress, guilt, and ultimately, more binge episodes.
Mental Restriction
Mental restriction happens when someone allows themselves to eat a certain food but feels guilty or ashamed about it.
This might sound like:
“I’ll eat this now, but I have to work out later to make up for it.”
“I shouldn’t be eating this, but I’m already out of control.”
“I can have dessert, but only if I eat perfectly tomorrow.”
Even though food is being physically consumed, the mental limitations around it create stress and reinforce the idea that certain foods are “bad.”
Over time, this pressure can lead to binging as a reaction to perceived deprivation.
Emotional Restriction
Emotional restriction occurs when self-care or self-compassion is withheld as a form of punishment after a binge.
Many people struggling with BED engage in negative self-talk or deny themselves rest, enjoyment, or kindness because they feel they don’t deserve it.
This can look like:
Skipping a favorite hobby because of guilt caused by eating too much.
Forcing themselves to overexercise to compensate for a binge.
Engaging in self-criticism instead of practicing self-compassion.
When emotions are restricted in this way, it often fuels the cycle of shame, making future binges more likely.
Social Restriction
Social restriction happens when people avoid social events or situations due to fear of binging or concerns about how others will perceive their body or eating habits.
This might include:
Declining invitations to dinners or celebrations to avoid eating in front of others.
Isolating from friends and family because of body image concerns.
Skipping work or social events to avoid potential comments about food or weight.
This isolation can increase feelings of loneliness, stress, and anxiety—triggers that often contribute to binge eating in the first place.
Breaking the Cycle
Binge eating is often a response to stress, unmet needs, or emotional discomfort.
Unfortunately, restriction—whether it’s mental, emotional, or social—only reinforces this cycle.
The more someone feels deprived, ashamed, or isolated, the more likely they are to turn to food for comfort.
How Therapy for Binge Eating Disorder Can Help
Healing from BED involves more than just stopping binges. It requires addressing restrictive patterns, developing self-compassion, and learning new coping strategies. Therapy for BED can help individuals: recognize and challenge restrictive thoughts around food, develop emotional resilience and self-compassion, and rebuild confidence in social situations without fear or shame.
Choosing the right therapist can be intimidating. If you or someone you know is struggling with BED, therapy can help break the cycle of restriction and binging. Reach out today to learn more about my experience in therapy for binge eating disorders. I work with clients in MA, RI, and VT.
