What To Do When the Urge Hits

What To Do When the Urge Hits

From Breaking Up With Binge Eating by Georgie Fear and the Confident Eaters Team

March 26, 2026 · 9 min · Season 2 · Episode 7

About this episode

This episode discusses strategies to manage the urge to binge eat when it arises, emphasizing that urges are signals rather than commands.

New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-here Pick the listening path that fits what you’re dealing with right now. Show Notes: When the urge to eat feels urgent, convincing, and hard to resist, insight alone usually isn’t enough. In this episode, we focus on what to do once the urge is already here—so you reduce escalation instead of making it worse. In this episode, you’ll hear the key reframe that an urge is not an order—it’s a signal, why fighting, shaming, arguing, or “just giving in” often escalates urges, and what actually fuels escalation (all-or-nothing thinking, “if I start I won’t stop,” negotiation, and future-tripping). I’ll walk you through a simple protocol—Pause, Change Context, Choose the least-pressure next step—along with neutral language that keeps your thinking brain online. We’ll also cover how to eat in a more regulated way if you do choose to eat (seated, plated, with a check-in partway through), and what to do after urge-driven eating so you don’t accidentally make the next urge stronger. All Access: Want more support between episodes? All Access includes recorded real-life coaching sessions (shared with…

Topics covered

  • binge eating
  • urges
  • eating behavior
  • mental health

Keywords

  • urge management
  • eating regulation
  • mental reframing

Mentioned in this episode

Products: georgiefear.com/podcast

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