What to Do the Next Time You Have the Urge to Binge

You know the feeling.

You’ve had dinner. You're not hungry. But there you are, standing in the kitchen, opening cabinets, peeking into the fridge, feeling that strong pull toward something. You’re not even sure what you want. Sweet? Salty? Crunchy? Anything?

It doesn’t quite make sense because your stomach is fine. You shouldn’t be hungry.

But the craving is real. It’s loud. And it feels urgent.

If this sounds familiar, you’re not alone. And you’re definitely not broken.

Many women experience this exact moment. It often happens in the evening when the world finally goes quiet. The to-do list is (mostly) done. Everyone else has been taken care of. And then… that craving hits.

And the most frustrating part? It’s not about food.

First, This Is Not About Willpower

If you’ve eaten enough throughout the day, and you still get hit with a powerful craving or urge to binge at night, it is not a willpower issue.

This is your body and mind’s way of saying:

“Hey, I’ve been holding it together all day. I need relief.”

And if you’ve spent the day running on caffeine, saying yes to everyone, pushing down emotions, or skipping meals to be “good”... that urge is going to hit even harder.

But here’s the spoiler:
This strategy only works if you’ve been eating enough during the day.

If you skipped meals, overly restricted, or cut back on calories, your body is going to respond with very real biological hunger. And no mindset trick will override that kind of need.

So, before trying anything else, ask yourself:
Have I eaten enough today?

If the answer is no, eat. That’s not a craving; it’s a biological SOS.

If the answer is yes, keep reading.

So Where Is This Urge Coming From?

Most nighttime binges or emotional eating episodes aren’t because your body needs fuel. They happen because your nervous system is trying to calm down. You’re emotionally overwhelmed, mentally exhausted, or simply used to eating as a way to decompress.

Think about it:

• Maybe you had a stressful day at work and haven’t had five minutes to yourself.

• Maybe you’ve been people-pleasing all day, stuffing your own needs down to keep everyone else comfortable.

• Maybe your inner perfectionist has been pushing you to “do more, be more” since the moment you woke up.

When the evening finally gives you a moment of stillness, your brain tries to help you feel better in the fastest, most familiar way possible: food.

Because food does work… for a moment.
It gives you a dopamine hit.
It’s comforting.
It’s familiar.

But then comes the regret. The shame. The “why do I keep doing this?”

That urge is not you being weak.
It’s your body using an old coping tool that worked in the past, even if it’s not working for you now.

A Simple but Powerful Question to Ask Yourself

The next time that urge to eat (when you’re not physically hungry) hits, try this:

“What happens if I don’t follow this urge?”

That’s it. One question.

No judgement. No pressure. Just pause and get curious.

This question invites you to slow down and observe instead of react.

Here’s what might happen when you do this:

• You notice the intensity of the craving starts to soften.

• You realize that underneath the craving, you’re actually feeling sad, tired, or frustrated.

• You remember that urges are like waves: they rise, peak, and then pass.

The beauty of this question is that it creates space.
Space between the urge and the action.
Space for awareness.
Space for choice.

Urges Are Like Waves

This is something most people don’t realize until they experience it:

Urges don’t last forever.

They feel big. They feel urgent. But they do pass.

When you’re in the middle of an urge to binge, it can feel like it will never stop unless you give in. But if you pause and just watch it like an outside observer, almost like you’re watching a storm roll in, it will pass.

That’s because your brain and body are responding to a feeling, not a survival need. And feelings, as intense as they may be, are temporary.

The first time you sit with an urge and don’t follow it, it might feel uncomfortable. You might fidget. You might get annoyed. You might still end up eating afterward. And that’s okay.

This isn’t about doing it “right.” It’s about practicing a new way of responding. A way that gives you power back.

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.