The 60-Second Reset for Binge Urges

Have you ever noticed how fast an urge can hit?

You can be totally fine… And then suddenly you feel desperate.

Not “I’d like a snack.”
More like, “I need something now, or I’m going to crawl out of my skin.”

That’s a clue.

Because sometimes your body isn’t asking for food.

It’s asking for safety.

Why stress creates binge urgency

When you’re stressed, your brain acts like there’s an emergency.

Even if the “emergency” is just:

• too many tasks

• too many emotions

• too much noise

• feeling alone

• feeling like you can’t do one more thing

Stress can flip your nervous system into survival mode.

And in survival mode, your brain looks for fast comfort.

Food is fast.
Food works quickly.
Food changes your state.

So of course your brain reaches for it.

This isn’t you being “weak”. This is your system trying to protect you.

Binge eating often starts with emotional distress or restriction, builds into intense cravings, and then leads to guilt and shame—which then fuels more restriction and more cravings. Understanding this cycle matters because it helps you respond differently.

The goal isn’t control. The goal is calm.

If you try to “think” your way out of an urge while your nervous system is panicking, it usually doesn’t work.

Because your body is driving the car.

So instead, we start with the body.

Here’s a quick reset you can do anywhere—even if you’re a busy mom in the middle of a chaotic day.

The 60-second reset

1. Put one hand on your chest and one on your belly.

2. Breathe in through your nose for 4 seconds.

3. Breathe out slowly for 6 seconds.

4. Repeat 5 times.

That longer exhale is the secret.

A longer exhale tells your nervous system, “We’re okay.”

Not “everything is perfect”.
Just “we’re not in danger”.

And when your nervous system softens, the urge usually softens too.

Then do a 10-second truth check

Ask:

• What am I feeling?

• What do I need?

If your brain goes blank, use the simplest list on the planet:

HALT: Hungry, Angry, Lonely, Tired.

This is powerful because so many women binge when they’re depleted but can’t name what’s wrong.

Especially women who’ve spent years being the responsible one, the helper, the peacekeeper. Some learned early to stay quiet, manage other people’s emotions, and ignore their own needs—then eating became the place they finally let go.

HALT brings you back to basics.

What to do based on what you find

If you’re Hungry → eat

Not “wait it out”.
Not “drink water and ignore it”.

Eat something that satisfies you and stabilizes you.

Regular nourishment is one of the most practical strategies for reducing binge urges because skipping meals increases cravings and makes you more vulnerable at night.

If you’re Angry → write one honest sentence

Anger is one of the most common binge triggers because it’s an emotion many women don’t feel safe expressing.

Try writing:

• “I’m angry that I’m doing everything.”

• “I’m angry that nobody notices.”

• “I’m angry that I never get a break.”

One honest sentence can release pressure.

If you’re Lonely → connect

Text someone you trust.
Step outside and call a friend.
Sit near your partner and say, “Can we talk for a minute?”

You don’t need a perfect conversation. You need connection.

If you’re Tired → rest for a few minutes

Do not scroll.
Do not “power through”.

Even five minutes sitting down, eyes closed, can reduce the urgency to binge.

A lot of binge urges are actually exhaustion wearing a food mask.

This isn’t a magic trick. It’s a new habit.

Let’s make this really clear:

The goal isn’t to never have urges.

The goal is to meet urges with care instead of panic.

Because panic creates urgency.
And urgency creates the “I can’t stop” feeling.

Compassion creates space.
And space creates choice.

Recovery from binge eating is built through small, consistent tools: awareness, regular eating, learning to cope with emotions without food doing all the work, and replacing shame with curiosity.

A simple script for the next time you feel “out of control”

When the urge hits, say out loud (yes, out loud if you can):

1. “This is my nervous system asking for safety.”

2. “I’m going to do the 60-second reset.”

3. “Now I’m going to do a truth check: Hungry, Angry, Lonely, or Tired?”

4. “I can meet one real need right now.”

Even if you still eat afterwards sometimes, you’re learning something huge:

You can pause. You can listen. You can respond.

And that’s how food stops being the only tool you have.

Do you want to finally feel free around food? 

I help women rebuild a peaceful, guilt-free relationship with eating, without restriction, shame, or overwhelm.

Follow me 👉 @silke.holguin_health.coach for simple, sustainable tips that actually work.

Your Health Coach & Food Freedom Coach, Silke 💖

P.S. Don’t forget to share this with a friend who might find this helpful! 💌

If you enjoyed this article, you will love my 5 Small Changes to Stop Overeating - for women who are tired of overeating, bingeing and finally want peace with food:

Book your FREE 30-minute Clarity Call to uncover what’s driving your binge or overeating, and discover small steps you can take to overcome it.