Myth: The unconscious mind can affect actions: “An urge to binge can take over my body.”

Fact: Analyzing dreams or meanings of thoughts a la Freud can be harmful because these thoughts may not reflect anything real. Having thoughts about bingeing does not reveal hidden unconscious desires, and having thoughts does not make an impact on your motor movements. Having a thought of going to the store does not take over your motor cortex and make you grab your keys and drive to the store. You still have complete control of your body. Read this again. Know this. It’s very important. You have control over your body. An urge to binge cannot walk you to the fridge or drive you to the store. You have control of your motor cortex. A thought cannot make you move your hands, your body, or your mouth.

Myth: Thinking something will make it happen: “If I feel an urge to binge, I will binge.”

Fact: Just because you think it does not make it happen. In psychology, this is called “Thought-Action Fusion.” A thought is NOT a message that something will happen. An urge is not a command. An urge is just a thought in your mind that you can let pass you by without acting upon it. A thought is not a fact, it’s just a thought.

Myth: “I’m messed up if I have an urge to binge.”

Fact: Your brain is healthy if you have an urge to binge. Urges to binge are part of reward-based learning, and that means your brain is functioning well. Maybe your brain has learned TOO well. But having an urge to binge is a normal and natural response to the inputs that have been provided. Have patience and compassion with yourself as you work to change this habit. You are definitely not messed up for experiencing an urge to binge. In fact, being able to experience these urges and make new choices (not binge eating) is the path to recovery.

Myth: Every thought is worth thinking; “An urge to binge is worth paying attention to and analyzing.”

Fact: It’s possible that it’s just a habit that has arisen and it’s not worth giving it much thought. In fact, giving an urge to binge too much attention may be counterproductive. Giving something too much thought can build the neural connections. Build the awareness to know you are experiencing an urge to binge and take appropriate action such as implementing sensory strategies to self-regulate. Building basic awareness can be helpful, but overanalysis of the urge to binge is counterproductive.