How To Stop A Binge In Its Tracks? Trust The Answer

eating disorder

binge eating disorder

Struggling with binge eating? Learn more about the symptoms of compulsive overeating and what you can do about it.

What is Binge Eating Disorder?

We all overeat from time to time. But if you regularly overeat while feeling out of control and powerless, you may suffer from binge eating disorder. Binge eating disorder is a common eating disorder in which you frequently eat large amounts while feeling powerless and extremely distressed during or after eating. You may eat to the point of discomfort, then be wracked with guilt, shame, or depression, beat yourself up for your lack of self-control, or worry about what compulsive eating will do to your body.

Binge eating disorder typically begins in late adolescence or early adulthood, often after a large diet. During binge eating, you can eat even when you’re not hungry and continue eating long after you’re full. You can also eat so quickly that you hardly register what you are eating or tasting. Unlike bulimia, however, there are no regular attempts to “balance” binge eating with vomiting, fasting, or overexertion.

You may find that binge eating is momentarily calming and helps relieve uncomfortable emotions or feelings of stress, depression, or anxiety. But then reality sets in again and you are flooded with feelings of regret and self-loathing. Binge eating often leads to weight gain and obesity, which only increases the compulsive eating. The worse you feel about yourself and your looks, the more you use food to deal with it. It becomes a vicious circle: eat to feel better, to feel worse, and then eat again for relief. As powerless as you may feel in the face of your eating disorder, it’s important to know that binge eating disorder is treatable. You can learn to break the binge-eating cycle, better manage your emotions, develop a healthier relationship with food, and take back control of your eating habits and health.

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signs and symptoms

If you suffer from binge eating disorder, you may feel ashamed of your eating habits and try to hide your symptoms by secretly eating.

Behavioral symptoms of binge eating and compulsive overeating

Inability to stop eating or control what you eat.

Eating large amounts of food quickly.

Eat even when you are full.

Hiding or hoarding food to secretly eat later.

Normal eating in the company of others, but stuffing yourself when you’re alone.

Eating continuously throughout the day with no scheduled meal times.

Emotional Symptoms

Stress or tension that is relieved only by eating.

Embarrassment about how much you eat.

Numbness when eating – like you’re not really there or on autopilot.

Never be satisfied no matter how much you eat.

Feelings of guilt, disgust, or depression after overeating.

Desperation to control weight and eating habits.

Do you have a binge eating disorder? Do you feel out of control when eating?

Are you always thinking about food?

do you eat secretly

Do you eat until you get sick?

Do you eat to escape worries, relieve stress, or comfort yourself?

Do you feel disgusted or ashamed after eating?

Do you feel powerless to stop eating when you wanted to? The more yes answers, the more likely it is that you have binge eating disorder.

causes and effects

In general, it takes a combination of things to develop binge eating disorder — including your genes, emotions, and experiences.

Social and cultural risk factors. The social pressures of being skinny can amplify how you feel and fuel your emotional eating. Some parents unknowingly set the stage for binge eating by comforting, dismissing, or rewarding their children with food. Children, who are often subjected to critical comments about their bodies and weight, are also at risk, as are those who were sexually abused in childhood.

Mental risk factors. Depression and binge eating are closely related. Many binge eaters are either depressed or have been; others may have trouble controlling impulses and managing and expressing their feelings. Low self-esteem, loneliness, and physical dissatisfaction can also contribute to binge eating.

Biological risk factors. Biological abnormalities can contribute to binge eating. For example, the hypothalamus (the part of your brain that controls appetite) may not be sending the right messages about hunger and fullness. Researchers have also found a genetic mutation that appears to cause binge eating. Finally, there is evidence that low levels of the brain chemical serotonin play a role in compulsive eating.

Effects of binge eating disorder

Binge eating leads to a variety of physical, emotional, and social problems. You are more likely to experience health problems, stress, insomnia and suicidal thoughts than someone without an eating disorder. They may also experience depression, anxiety, and substance abuse, as well as significant weight gain.

As grim as that sounds, many people are able to recover from binge eating disorder and reverse the unhealthy effects. You can also. The first step is to reevaluate your relationship with food.

Binge Eating Recovery Tip 1: Develop a healthier relationship with food

Recovery from any addiction is challenging, but overcoming binge eating and binge eating can be particularly difficult. Unlike other addictions, your “drug” is essential to survival, so you don’t have the option to avoid or substitute for it. Instead, you need to develop a healthier relationship with food—a relationship based on meeting your nutritional needs, not your emotional ones. To do this, you need to break the binge eating cycle by:

avoid temptation. You are far more likely to overeat if you have junk food, desserts, and unhealthy snacks around the house. Remove temptation by clearing your fridge and cupboards of your favorite binge foods.

Listen to your body. Learn to distinguish between physical and emotional hunger. If you’ve recently eaten and your stomach isn’t growling, you probably aren’t really hungry. Give the desire time to pass.

Eat regularly. Don’t wait until you starve. This only leads to overeating! Stick to planned meal times, as skipping meals later in the day often leads to binge eating.

Don’t avoid fat. Contrary to what you might think, dietary fat can actually help keep you from overeating and gaining weight. Try to eat healthy fat at every meal to keep you feeling satisfied and full.

fight boredom. Instead of snacking when you’re bored, distract yourself. Go for a walk, call a friend, read, or engage in a hobby like painting or gardening.

Concentrate on what you eat. How many times have you found yourself in an almost trance-like state and not even enjoying what you are consuming? Instead of eating mindlessly, be a mindful eater. Slow down and enjoy the textures and flavors. Not only will you eat less, you’ll enjoy it more.

The importance of choosing not to diet

After binge eating, it’s only natural that you need to go on a diet to offset the overeating and get your health back on track. But dieting usually backfires. The deprivation and hunger that accompany a strict diet triggers cravings and the urge to overeat.

Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and only eat until you feel satisfied and not uncomfortably full. Avoid banning or restricting certain foods as this can increase your cravings for them. Instead of saying “I can never eat ice cream,” say “I will eat ice cream as an occasional treat.”

Tip 2: Find better ways to feed your feelings

One of the most common reasons for binge eating is trying to cope with uncomfortable emotions like stress, depression, loneliness, anxiety, and anxiety. When you’re having a bad day, it can seem like food is your only friend. Binge eating can temporarily eliminate feelings of stress, sadness, anxiety, depression and boredom. But the relief is very fleeting.

Identify your triggers with a food and mood journal

One of the best ways to spot the patterns behind your binge eating is to keep a food and mood journal. Anytime you overeat or feel compelled to reach for your version of Kryptonite, take a moment to figure out what triggered the urge. If you go back, you’ll usually find some disturbing event that triggered the binge.

Write everything in your food and mood journal: what you ate (or wanted to eat), what upset you, how you felt before you ate, how you felt when you ate, and how you felt afterwards to have. Over time you will start to see a pattern.

Learn to tolerate the feelings that trigger your binge eating

The next time you feel the urge to push yourself, take a moment to stop and examine what’s going on inside rather than give in.

Identify the emotion you are feeling. Do your best to name what you are feeling. is it fear Shame? Hopelessness? Fury? Lonliness? Fear? Empty?

Accept the experience you are having. Avoidance and resistance only reinforce negative emotions. Instead, try to accept what you’re feeling without judging it or yourself.

Dig deeper. Explore what’s going on. Where do you feel the emotion in your body? What thoughts go through your head?

distance yourself Realize that you are NOT your feelings. Emotions are temporary events, like clouds moving across the sky. They don’t define who you are.

Sitting with your feelings can feel extremely uncomfortable at first. Maybe even impossible. But if you resist the urge to binge, you’ll find that you don’t have to give in. There are other ways to deal with this. Even feelings that feel unbearable are only temporary. They will pass quickly if you stop fighting them. You’re still in control. You can choose how you want to react.

For a step-by-step guide to dealing with uncomfortable and uncomfortable emotions, see HelpGuide’s free Emotional Intelligence Toolkit.

Tip 3: Take back control of your cravings

Sometimes it feels like the urge to hit hits without warning. But even when you’re gripped by a seemingly overwhelming and uncontrollable urge, there are things you can do to help yourself stay in control.

Accept the urge and ride it instead of trying to fight it. This is called “urge surfing”. Think of the urge to binge as an ocean wave that will soon rise, break, and dissipate. If you sit out the urges without trying to fight, judge, or ignore them, you’ll find that they pass faster than you think.

Distract yourself. Anything that grabs your attention will work: take a walk, call a friend, watch something funny online, etc. Once you get interested in something else, the urge to binge may go away.

talk to someone Check with a friend or family member you trust when you notice the urge to binge. Sharing what you’re going through can help you feel better and satisfy the urge to eat.

Delay, delay, delay. Even if you’re not sure you can fight the urge to eat, make an effort to delay it. Try pausing for 1 minute. If you succeed Try stretching it out to 5 minutes. If you hesitate long enough, you might be able to avoid the binge.

Tip 4: Support yourself with healthy lifestyle habits

When you’re physically strong, relaxed, and well-rested, you’ll be better able to handle the curveballs that life inevitably throws your way. But when you’re already exhausted and overwhelmed, every little hiccup can throw you off track and take you straight to the fridge. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without binge eating.

Make time for regular exercise. Physical activity does wonders for your mood and energy levels, and is also a powerful stress reliever. The natural mood-enhancing effects of exercise can help stop emotional eating.

Get adequate sleep every night. When you’re not getting the sleep you need, your body craves sugary foods that give you a quick boost of energy. Sleep deprivation can even trigger an overeating. Getting enough rest helps with appetite control and reduces cravings and supports your mood.

Connect with others. Don’t underestimate the importance of close relationships and social activities. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional.

manage stress. One of the most important aspects of controlling binge eating is finding alternative ways to deal with stress and other overwhelming emotions without eating. This can include meditation, sensory relaxation strategies, and simple breathing exercises.

How to help someone with binge eating disorder

Because binge eaters often try to hide their symptoms and eat in secret, it can be difficult for family and friends to spot the warning signs. And you can’t always tell a binge eater by their looks, either. While some are overweight or obese, others manage to maintain their normal weight.

Some of the warning signs you may spot include finding piles of empty food wrappers and wrappers, cleared out closets and refrigerators, or hidden stashes of high-calorie or unhealthy food. If you suspect your loved one may have binge eating disorder, speak up about your concerns. It may seem scary to start such a sensitive conversation, and the person may deny it or get angry and defensive. But chances are he or she will welcome the opportunity to share the fight.

If the person shuts you out first, don’t give up; It may take time before your loved one is willing to admit they have a problem. And remember, as difficult as it is to know that someone you love may have an eating disorder, you cannot force someone to change. The decision to seek redress must come from them. You can help by offering your compassion, encouragement, and support throughout the treatment process.

Tips to help someone with binge eating disorder

Encourage your loved one to seek help. The longer an eating disorder goes undiagnosed and untreated, the harder it becomes to overcome, so urge your loved one to seek treatment.

be supportive. Try to listen without judgment and make sure the person knows you care. If your loved one makes a mistake on the road to recovery, remind them that it doesn’t mean they can’t stop binge eating forever.

Avoid insults, lectures or feelings of guilt. Binge eaters feel bad enough about themselves and their behavior as it is. Teaching a binge eater to get upset or make ultimatums will only increase the stress and make the situation worse. Instead, make it clear that you care about the person’s health and happiness and will continue to be there for them.

Lead by example by eating healthy, exercising, and managing stress without food. Don’t make negative comments about your own body or anyone else’s.

A day of binge eating will not make you fat. Credit: sonja lekovic/iStock/Getty Images

At some point, you’ve probably eaten way more than you meant to eat. A day of binge eating can add a pound or two, but it’s temporary water weight, not fat. Consistently consuming more calories than your body needs – day in and day out – is what causes fat gain. Consult your doctor if you think your binge eating is getting out of control and affecting your weight.

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Excess calories lead to fat gain over time

You gain fat when you consistently consume more calories than your body needs. Since there are 3,500 calories in 1 pound of fat, if you eat an extra 500 calories every day for seven days, you could be a pound heavier by the end of the week. However, according to registered dietitian Monica Reinagel, it takes several weeks to gain a significant amount of fat. As such, bingeing is unlikely to cause you to get fat.

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Temporary weight gain after a one-day binge

If you weigh yourself regularly and find that the number on the scale has increased after a day’s use, don’t fret. Your weight fluctuates throughout the day, and that extra weight can be due to a number of things that don’t involve fat. A few of those extra pounds can be the meal itself, and it can take several hours for your body to digest the food and return your weight to normal.

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Some of that excess weight can also be liquid, especially if you’ve eaten a lot of salt. Sodium causes your body to retain fluids, which can increase the number on the scale.

Tips to prevent binges

While it’s okay to occasionally overeat, there are steps you can take to prevent binge eating. First, don’t starve. You might be tempted to save on your calories if you’re going to a special event or having dinner at a buffet restaurant, but if you don’t eat all day, you might get so hungry that you’re starving and overeating had planned. To control hunger throughout the day without bingeing on calories, eat small meals of high-fiber, low-calorie foods like fruits and vegetables. Eat slowly, savoring every bite and waiting at least 10 minutes before backing off for seconds. Also, make sure to drink plenty of water.

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Sometimes people feel tense due to stress or negative emotions. If you struggle with this, try managing stress with meditation or exercise instead of turning to food. When cravings arise, use self-distraction — such as talking to a friend or working on a project — to prevent a binge. Getting enough sleep at night, about eight hours, also helps keep your appetite in check and cravings under control.

When binging is a problem

If you’re binge eating on a regular basis and feel like you can’t stop, you may have a more serious problem that goes beyond the one-day binge. Binge Eating Disorder, or BED, occurs when a person frequently engages in binge eating and experiences emotional distress at the time or afterwards. BED is not to be confused with bulimia, where vomiting follows binge eating, or the case of a person starving themselves or exercising vigorously to compensate for binge eating. As the calories from the binge foods are absorbed, weight gain is a common side effect of binge eating disorder. Professional help from a doctor and counselor is recommended to help manage the eating disorder.

Many people sometimes find it difficult not to overeat. Getting off track can be frustrating, especially when people are trying to lose weight or stick to a healthy diet. After binge eating, the best thing a person can do is stay positive and get back to healthy habits. It can be useful to remember that one day of binge eating will not make a person gain weight, just like one day of dieting will not make a person lose weight. Although an episode of overeating can happen to anyone on occasion, some people suffer from binge eating disorder, which usually requires professional attention. We’ll cover how to seek help for binge eating disorder later in this article. Ways to get back on track after a binge include:

1. Do gentle exercise Share on Pinterest Gentle exercise, like walking, can help relieve gas and anxiety. Gentle exercises such as The authors of a 2015 meta-analysis found that walking helped empty the stomach faster than higher-intensity exercise like cycling. When people find they overeat for emotional or stress-related reasons, exercise can also reduce anxiety and help people feel calmer and more positive.

2. Practicing Mindfulness Mindfulness practices like mindful eating and meditation can help reduce binge eating and emotional eating. Some research shows that mindfulness helps people feel more comfortable and reduces “negative mood states.” Being mindful means paying attention to the present moment without judgment. A 2014 clinical study of 150 overweight or obese participants examined the effects of mindfulness training on their eating habits. More than half of the participants suffered from a binge eating disorder. As the study progressed, they developed a greater awareness of whether they felt hungry or full and what triggered their eating habits. After 4 months, 95% of people with binge eating disorder no longer met criteria for the disorder.

3. Drink Water Staying hydrated throughout the day can help prevent further overeating. Many people eat when they are actually thirsty, confusing thirst with hunger. Drinking plenty of water can also help reduce appetite. In a 2014 study, 50 overweight participants drank 500 milliliters of water daily 30 minutes before three meals. After 8 weeks, they had a decrease in appetite, as well as decreased body weight and body mass index (BMI).

4. Keeping a food journal Share on Pinterest Some people may benefit from keeping a food journal, but talk to a doctor if it’s causing additional stress. Some people may find it helpful to monitor their food and drink consumption in the days following the binge. An older study from 2008 showed that keeping a food journal, along with regular exercise and attending check-in sessions, helps people lose weight. People can write down what they eat and how much, when they eat it and how they are feeling right now. This can also help people identify triggers that may prompt them to binge eat. However, research from 2017 found not only that people with bulimia nervosa, a type of eating disorder, find it difficult to keep a food journal long-term, but also that recording their food intake can lead to poor mood, feelings of shame, and distress. Anyone who suffers from an eating disorder or finds that recording food intake increases rather than relieves stress may want to speak to a doctor before starting a food journal.

5. Sleep well Getting enough sleep can help people regain control of their eating habits. The National Sleep Foundation recommends that adults get 7-9 hours of sleep each night. Research suggests that people who sleep less may have less regular eating habits and eat more high-energy foods. A lack of sleep can also affect the hormones that control appetite. Leptin is a hormone that suppresses appetite. Leptin levels can fall with less sleep while ghrelin, the hormone that stimulates appetite, rises.

6. Getting Back into a Routine Getting back into a healthy routine as soon as possible can help people move forward after binge eating. A good routine can include exercise, nutritious food, or an enjoyable activity. Some people find that even brushing their teeth afterwards can help signal an end to overeating. People may feel that skipping a meal after a binge will help keep their health goals on track, but restricting food can lead to overeating again later. Returning to regular mealtimes can help people get back to their usual eating habits.

7. Eat enough fiber People can increase the amount of fiber they eat during their next meal to help their digestive system after a binge and reduce feelings of fullness. Eating more fiber can also help people feel full and prevent overeating. Vegetables, fruits, and legumes are all good sources of fiber. A 2014 study looked at whether eating more vegetables might aid weight loss in 120 overweight adults. The researchers found that a greater intake of vegetables increased weight loss. The participants who ate twice as many vegetables as the control group reported being less hungry. The Academy of Nutrition and Dietetics recommends a daily intake of 25 grams (g) of fiber for female adults and 38 g for male adults.

8. Eat Protein Increasing protein intake at each meal can help people reduce binge eating by creating a greater feeling of satiety. Research has shown that a high-protein diet can help people reduce their appetite and control their body weight. Meals with a higher protein content can keep you feeling full longer and result in reduced total calorie intake throughout the day.

9. Practice Yoga Share on Pinterest Studies suggest that yoga can help treat binge eating. Reducing stress and anxiety through yoga can help prevent binge eating habits. A 2016 study in women at risk of obesity examined whether regular hatha yoga practice with heat can reduce binge eating. After 8 weeks, those participating in regular yoga sessions reported less frequent binge eating and binge eating as a coping mechanism. Another study that scientists analyzed in a systematic review examined the effects of yoga on 90 women who were either overweight or obese with symptoms of binge eating. After 12 weeks of yoga practice, her binge eating score was about 50% lower. They reduced their rating of binge eating from severe to none, compared to no improvement in the control group.

10. Seek Professional Help When people have trouble stopping overeating, or when it happens frequently, they should seek help from a healthcare professional. If people find themselves binge eating on a regular basis, they may have binge eating disorder. According to the National Eating Disorders Association (NEDA), a person may have binge eating disorder if they binge eat at least once a week for a 3-month period. Factors that can signal binge eating include: Eating large amounts of food in a short amount of time (eg, within 2 hours)

eat larger amounts than most people would eat under similar circumstances

have a subjective feeling of lack of control over what or how much you eat

Eating after feeling full to the point of becoming uncomfortably full

Eating alone out of shame about how much you eat

are distressed after the binge eating episode or have feelings of depression or self-disgust. Anyone who is concerned about any of the above activities can speak to a doctor or healthcare professional they trust. NEDA also has a helpline at 1 (800) 931-2237, as well as online chat tools and an SMS helpline.

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Learn more about our Virtual Binge Eating Disorder program here.

What is Binge Eating Disorder?

Binge Eating Disorder (BED) is the most common eating disorder in Americans. It is characterized by recurrent episodes of overeating over a short period of time, often to the point of malaise, accompanied by loss of control, shame, and guilt. Binge eating disorder can also be referred to as emotional eating or compulsive overeating or food addiction. Binge eating disorder is a serious mental illness that severely impacts a person’s health and happiness. This often leads to stress, isolation and reduced quality of life.

Are binge eaters increasing?

While recurrent binge eating disorder can ultimately lead to weight gain, binge eating disorder isn’t directly linked to weight — you don’t have to be overweight to have it.

How is Binge Eating Disorder Diagnosed?

For someone to be diagnosed with binge eating disorder, the binge episodes must occur at least once a week for three months. However, related episodes with a shorter frequency remain a concern. People often binge eat for months or years before seeking treatment.

What is binge eating?

A binge eating episode can manifest itself in a number of ways, including eating very quickly, eating past the point where one feels full, eating when one is not physically hungry, or eating alone in secret.

The food consumed during a binge episode can vary from person to person, but often includes foods that are labeled “forbidden foods.” This can include sweets, high fat, and processed foods. A binge eating episode can last over an hour, although it can be much shorter or longer. Sometimes binge eating is a planned activity and sometimes it isn’t.

Most binges involve eating more than 1,000 calories, with a quarter of binges exceeding 2,000 calories. Unlike other eating disorders, people with binge eating disorder do not engage in compensatory behaviors, such as depletion, excessive exercise, or fasting, aimed at “reversing” calories expended during a binge bout.

Why am I binging?

Binge eating is often a coping mechanism or an attempt to cope with emotional pain or stress. Individuals often describe feeling “left out,” unaware of the amount of food they eat, and not being able to stop eating.

While certain thoughts and feelings may be temporarily relieved by an episode of binge eating, intense emotional turmoil often follows. Feelings of guilt about eating certain foods or eating in a certain way can contribute to the shame associated with binge eating disorder. Shame and guilt can interfere with attention and concentration at school or work, and lead to secrecy about behaviors. It affects relationships and increases social isolation.

Although binge eating disorder has only been an official clinical diagnosis for four years, it has left a lasting impact on nearly eight million Americans.

Written by CCTC Staff Writer

The story is as old as dieting itself: you’re “good” all day. They reject all foods considered “bad,” stick to a (usually outrageously unsustainable) meal plan, and go home proud.

Then you walk in the door and you’re absolutely starved. Maybe you’re having an unsatisfying dinner, or you’re thinking, “One treat, that’s it.”

But that’s not it. A snack leads to a full binge, and afterwards you’re not sure what went wrong. You’ve been “good” all day and now you have an overwhelming sense of guilt. You come to that conclusion almost immediately, largely because food culture has already foisted the answer on you:

“I’m weak,” you think. “I didn’t have enough willpower.”

And then, maybe more often:

“I begin again. From now on I’m fine. No more binging.”

Anyone who suffers from a binge eating disorder already knows the process: you cut down the next day, then come home and do the same thing again. This combination of events happens over and over again. This happens so often and in so many people that it has a clinical term: “binge restrict cycle.”

It may seem endless, but there is a way out of the loop, and this article will show you how.

A full breakdown of the binge restrict cycle

The binge restrict cycle and binge eating disorder in general are the result of both physiological and psychological processes. The cycle can start at any of these points, but we’ll start with the following:

Binge: An event triggers a binge. It can be anything from stress to extreme hunger to a desire to numb yourself emotionally. Emotional backlash: Binging causes feelings of shame, guilt, and self-loathing. Emotions run high after the binge eating and of course you don’t want to experience them again. Determination to “do better”: To ensure you never feel those feelings again, make a decision to “never overdo it again.” Restriction: As part of the determination to never binge eat again, you will restrict later. This serves both to “make up” for the large amount of food you just ate and to bring back a sense of control that you lost during a binge. Binge (Again): After a period of restriction, hunger and a specific trigger will cause you to binge again.

Handy tips to break the binge restrict cycle

The two biggest factors here are physical hunger and negative emotions. So, to break the cycle of binging and restriction, we need to focus on these two.

Stop limiting yourself.

It’s not easy to stop limiting yourself after a binge — you feel incredibly full and incredibly guilty for being so full. Know that this is a normal reaction that you must fight against.

Make sure you eat the next meal.

“Stopping the restriction forever” is an unrealistic goal when you have binge eating disorder and are stuck in the binge restrict cycle.

As with many other steps you can take to recover from an eating disorder, start small. Make sure you show up for the next meal. Plan what you’re going to eat and when, and let someone in your support system hold you accountable for the next meal when you need it.

Plan your meals and snacks.

Instead of eating next to nothing all day and preparing for binge eating at night, plan your daily food intake to fit into a regular eating schedule. You should eat every few hours. And every day you should eat an adequate amount of food for your personal needs. Consistently fueling your body every three to four hours will prevent that extreme, binge-inducing hunger from taking hold.

For more advice on nutrition in eating disorder recovery, click here.

Realize that food is neither good nor bad. And include them in your day.

One of the biggest lies propagated by food culture is that some foods are “good” and some are “bad.” Foods like chocolate and food groups like carbohydrates are dismissed as “bad” and food culture tells you to consume them as little as possible.

This classifies some foods as foods of fear and/or temptation. When you’re told you can’t have something you want, you start to get consumed by the thought of that food. This is a common reason people eat certain foods.

A big step towards breaking free from the food obsession is realizing that food is just food. There is no morality in eating. All food has value, whether nutritional or mental, and all food should be treated equally. This means honoring your cravings by including them in your daily meals and snacks. This takes away the power your binge foods have over you.

If you’re not confident enough to have a full pack of binge food at home, buy a smaller version. Be prepared to have a normal amount of binge food in your cupboard. For example: if you know you eat cookies and are too scared to have them around the house, start by bringing home a small packet of them. Get used to having few just to satisfy your cravings.

Once you get used to feeling satisfied after a few cookies and start trusting yourself in binge foods, you can start taking regular sized packets home.

Know your triggers…

Not everyone has the same triggers. Once you’ve identified yours, you can work on removing the ones you can and deal with the ones you can’t. Replace your trigger situations with something more conducive to recovery. Common trigger situations are:

Late night snacking, usually due to hunger or boredom.

If you know you binge late at night, you can avoid it by simply shifting your bedtime. Once you’ve eaten regularly for a full day and satisfied your cravings, you can go to sleep satisfied. Going to bed earlier has many other benefits as well, including regulating emotions and proper hormone function.

Related: Not sure if you’re getting good sleep? Click here to learn how to get there.

TV zoning or other form of intoxication.

Many people like to relax while watching TV or watching videos on their phones. But many with binge eating disorder use it and food to numb themselves.

Try replacing these situations with a mindful walk, painting, or other self-care activities. When you experience heightened emotions, use the skills you learn in therapy to manage those emotions without relying on destructive behaviors.

(If you’re determined to watch TV, do something else with your hands while you watch TV—try knitting, kneading playdough, or folding clothes.)

stressful situations.

It could be a negative performance review at work. A failed test. A fight with a loved one. Whatever the situation, you’re looking for an outlet for all that stress and anxiety.

This is another time when you need to apply some coping skills you’ve learned while treating binge eating disorder. Cognitive-behavioural skills such as thought reframing and journaling can help you think through situations and act (or not act) accordingly.

Show compassion.

This may be more important than not restricting and removing triggers. Guilt, shame and fear fuel limitations. Restriction fuels the binge. Stop the guilt and you’ll have a much easier time getting through that next meal.

Know that you will almost certainly slip. You probably won’t be able to get out of the binge restrict cycle on the first try. And that’s okay. It is normal. It’s normal to get into the binge restrict cycle and it’s normal to have trouble getting out of it.

Practice forgiving yourself when you make a mistake. Avoid speaking negatively after a binge. Work on reformulating your thoughts in these situations. For example, replace “I am and always will be a failure” with “I have had a setback. It’s not a reflection of who I am.”

Remember: the binge restrict cycle is not eternal. You can get rid of it.

Using the tips outlined in this article and engaging in binge eating disorder treatment when needed will help break the cycle. This isn’t forever.

If you or someone you love has an eating disorder, take the first step today and talk to someone about recovery or simply learn more about the eating disorder recovery programs we offer.

Like any pet, dogs can be territorial—especially when it comes to meals.

Food aggression causes dogs to show protective behavior towards their food. It can become a problem for a number of reasons: those who live with the dog could be at risk of being bitten, and it could cause your pup to become possessive in other areas of his life.

There are ways to treat dog food aggression by properly training your pup and controlling their behavior. You can also take steps to prevent this entirely. Read on to find out more.

What is food aggression?

Food aggression is a territorial response a dog experiences when eating meals or treats, in which it uses hostile behavior to protect its food.

Food aggression is common in dogs. One study reported that nearly 20 percent of all dogs show signs of food aggression.

This aggression is a form of resource protection—a behavior passed through evolution when dogs had to protect every meal or resource they had. However, resource guarding is slightly different – it describes a behavior that repels any object they deem valuable, not just their food.

Normally, dogs only guard what they consider valuable. Because of this, the resources they guard can vary – although a very common food is. This could be food in their bowls, food that fell on the floor during mealtimes, leftover food in the trash can, or even food being prepared on the counter.

This defensive behavior can be a problem when a food-aggressive dog lives in a household with children. Children, especially younger ones, have a harder time recognizing guarding signals and may ignore them entirely. This could potentially result in a child being growled or bitten.

It’s not just children who need to be wary of these protective behaviors; Even adults can get caught in the crossfire. It boils down to the dog’s confidence in being able to eat at ease and being comfortable around them and around those who share their home.

causes

There is no simple cause of food aggression in dogs. However, here are some common reasons:

It can be learned in puppyhood – either through random training practices or through competition for limited resources in a shelter environment.

Dogs can also develop food aggression later in life. Trauma can be a massive trigger – something like the loss of a handler, physical abuse or neglect, natural disasters, or fights with another dog can produce symptoms of food aggression. They are better at protecting their resources… especially their food.

Some breeds are genetically predisposed to dominant or aggressive tendencies and may guard food due to a pack mentality. Dogs like English Springer Spaniels, German Shepherds, or Rottweilers are known to have inherited guarding instincts—although these instincts typically apply to livestock or property.

While there can be a number of causes of food aggression in dogs, those who have spent time in a shelter may be at greater risk of this protective tendency due to competition for available resources such as beds, treats, potential mates or food to learn about the resources.

signs of aggression

There are several signs of food aggression, classified into three severity levels: mild, moderate, and severe.

The mild level of food aggression is best recognized through verbal cues. Your dog may growl when you approach his food or when he eats. It may also bare its teeth or raise its hackles in warning.

A moderate level of food aggression is characterized by a dog snapping or jumping when approached by a person or another dog.

Severe food aggression can be dangerous to humans or other pets as the dog will bite or chase away the perceived threat.

How to Stop Your Dog’s Food Aggression

If your dog shows some of these signs, rest assured that this defensive behavior can be managed or even prevented.

First things first: consider spaying or neutering your dog. Hormones can be the cause of aggression, and spaying or neutering can help reduce these tendencies.

Another treatment option is training: many dogs with food aggression can undergo a seven-step training sequence focused on desensitization and counterconditioning to help your dog eat around people. Try these seven steps to curbing your dog’s food aggression:

1. Phase One: Get your dog used to your presence while eating

This step focuses on familiarizing your dog with your presence when eating meals or treats.

Step back a few feet from your dog while he eats food from a bowl on the floor. The goal is for your dog to be comfortable eating ten or more meals in a row before moving on to the next level of this training method.

2. Phase Two: Add a treat, then step back

Build the first step by placing a tasty treat in the bowl and immediately returning to your original distance after placing the treat.

Consistency is key here. Set a goal every day to take a step forward. If you’re able to stand two feet away after placing a treat for ten meals in a row, your dog is ready to move on to the next step.

3. Phase three: Stand close to your dog and talk to him

This step focuses on closeness and conversation. While your dog eats from his bowl, stand next to him and give him a special treat. Talk to them in a conversational tone – “What do you have for dinner?” or asking for her food are both good options.

Turn around and walk away from your puppy after giving him the treat. Repeat this process every few seconds. If your dog can stay relaxed while eating ten or more meals in a row, you can move on to the next stage of this training process.

4. Stage Four: Try hand feeding

Hand feeding is a big part of this phase. It’s important that your dog understands that you are not endangering his food when he eats.

Approach your pup and address him in a conversational tone – similar to the last stage. Stand next to their bowl and offer your dog a hand with a treat. Instead of putting the treat in his bowl, encourage your dog to grab the treat from your hand.

After they take the treat, turn around and walk away to understand that you are not interested in their food. Each day try to bend down further until your hand is right next to the bowl as your dog accepts the treat. After ten relaxed meals, the next step can be taken.

5. Stage Five: Touch her bowl, but don’t take any food from it

This phase is similar to the last one, except this time you stay close to your dog after he takes the treat away from you.

Talk to them in a casual tone and offer the treat with one hand. Touch her bowl with the other – but don’t take any food out of it. This will help your dog get used to being close to you during mealtimes. If your dog stays relaxed while eating for ten or more meals in a row, move on to the next phase of training.

6. Stage Six: Lift the bowl off the ground to give it its treat

This stage is huge when it comes to building trust, as this is where you lift their bowl off the floor to give them a treat.

Talk to your dog in a calm tone while picking up his bowl. First, lift it just 6 to 12 inches off the ground, add the treat, and put the bowl back down. Each day your goal is to raise the bowl higher until you can place it on a table to prepare the treat. Repeat this sequence until you are able to walk away a short distance and put your dog’s bowl back where you picked it up.

This will build trust between you and your dog and he should be comfortable eating around you by the end of this step.

7. Stage seven: Repeat this feeding process with the other family members

The final step is to repeat steps 1-6 with each family member in your home. As your dog begins to trust the people in your household about their food, their food aggression should lessen or cease to exist altogether.

Note: While your pup enjoys eating around you, he may not be around other family members or guests visiting your home. If this is the case, try to create a safe environment for your puppy to eat. This includes separate bowls for each pet, separating them at mealtimes, or providing a fenced-off area for your pup to enjoy their meal.

Your dog is hungry and usually just wants to feel comfortable when eating. If your efforts aren’t working, you can always contact your veterinarian or a local trainer for advice on treating food aggression.

Sometimes a consistent feeding routine is all you need.

Why you snack at night and how to stop it

Do you eat healthily for most of the day until you start snacking at night? If so, you are certainly not alone. Late night binge snacking can result from a number of factors, including:

Not eating enough during the day

Eating out of boredom, stress, anger or sadness

A hormonal imbalance that causes a sharp increase in appetite

Eating a lot in a short amount of time, regardless of how hungry you are, can have a negative impact on your physical and mental health. Over time, binge snacking can make you more likely to gain weight. Extra weight gain puts you at increased risk of developing heart disease, diabetes, and other chronic health problems.

Curb your mindless eating

Whatever the cause of your late-night binge snacking, here are five tips to keep things under control so you eat healthier all day — and all night:

Prioritize healthy habits

You may be overeating at night because your body is compensating for something it needs. Maybe you eat too little during the day, leading to insatiable hunger at night.

Or maybe you’re not getting enough sleep, leaving your body feeling tired and craving high-carb foods. Or you might try to silence the stresses of the day by eating your feelings at night. Prioritizing healthy habits throughout the day can help fight late-night cravings.

Ways to manage your emotions

Do you often grab cookies, chips, or “fill in the blank” when you’re stressed, sad, angry, or bored? Find other ways to deal with these emotions that have nothing to do with food.

For some people, talking to a friend, going for a jog, or yelling into a pillow helps them deal with it instead of snacking.

You should also consider seeking professional help from a mental health or weight loss professional to help you manage triggering feelings rather than turning to food for comfort.

Pre-portion snacks

It’s okay to snack at night — or any other time of the day. But sometimes you don’t realize how much you’re eating when you’re distracted. Overeating can occur when you crack open a bag of your favorite snack and mindlessly chew on it.

Rather than relying on your willpower or observation to keep you from overeating, pre-portion snacks so you don’t overdo it. Buy sachets at the store. Or buy larger pouches and portion out portions when you get home so they’re handy.

Or, if you haven’t thought that much ahead, put a single serving in a bowl or on a plate and then put the rest of the bag away before you start eating. There are many snacks that are already portioned for you – like frozen fruit pops, spreadable cheese or whole fruits like apples and pears.

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Eat enough protein

Poultry, meat, fish, eggs, tofu, beans, nuts, and cheese are good sources of protein. Enjoying them with meals can help reduce the chances of overeating later in the day. Data suggests that eating high-protein meals during the day can cut nighttime snacking cravings in half.

Drink a glass of water

Very often people turn to food when they are really just thirsty and not hungry. When you feel the urge to eat, drink some water or another low-sugar beverage first to make sure you don’t mistake thirst for hunger.

Not only can a few sips quench your thirst and take away the urge to eat, but even when they don’t, you become more aware of your actions so that you don’t just turn to mindlessly to eat.

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In recent years, binge-watching has become a very popular way of spending free time. Although binge-watching is typically related to entertainment, there are concerns about some negative and unhealthy consequences of excessive forms of this behavior. The study examined the predictive value of anxiety-depressive syndrome in explaining the symptoms of problematic binge-watching and the tendency to assume a certain motivation for watching series. The research group consists of 645 Polish young adults. The State-Trait Anxiety Inventory, Depression Measurement Questionnaire, Viewing Motivation Scale, and Questionnaire of Excessive Binge-Watching were used in this study. The results of the pathway analysis show that the anxiety-depressive syndrome and the motivation to watch TV series are the main factors in the development of all symptoms of problematic binge watching. In addition, there is a significant association between anxiety-depressive syndrome and the motivation to watch TV series, in particular the motivation to flee and the motivation to cope with loneliness. In addition, motivation to deal with loneliness, flight motivation and motivation to organize leisure activities mediate the connection between anxiety-depressive syndrome and problematic binge-watching. Findings from this research show that not only can there be normative binge-watching behavior, but also unhealthy and problematic forms of this behavior.

introduction

In recent years there have been numerous changes in the way media is consumed, an example of which is the development of streaming platforms and the growing popularity of binge-watching (Flayelle et al., 2020; Jay, 2021). As defined by Netflix (2013) itself, binge-watching is a phenomenon of watching at least two episodes of a television series in one sitting. The phenomenon was also defined in this way in this article. However, it is worth noting that in the ever-expanding literature on the subject, there are many definitions of this phenomenon, relating both to the number and length of episodes viewed and the manner in which they are consumed (Flayelle et al ., 2020). .

Due to the popularity of the case, there is increasing dispute in the scientific literature as to whether excessive binge-watching can be considered as unhealthy behavior with symptoms of behavioral addiction (Orosz et al., 2016; Trouleau et al., 2016; Flayelle et al., 2016; Flayelle et al al., 2020; Starosta et al., 2020). Undoubtedly, binge-watching can be a positive way to spend free time. However, some studies indicate that there is a fine line between healthy and unhealthy binge-watching (Flayelle et al., 2020). The socio-ecological model of health indicates that social and cultural phenomena contribute to variability in individual health (Słońska, 1994). The development of streaming platforms led to the growing popularity of binge-watching and transformed the way people consume television (Boca, 2019). Similar to other addictions to technology, binge-watching might be perceived as behavior not usually associated with high levels of social harm (Grzegorzewska and Cierpiałkowska, 2018; Ort et al., 2021). However, some studies suggest that excessive forms of binge-watching may be associated with negative health and social outcomes (Riddle et al., 2017; Flayelle et al., 2019b; Steins-Loeber et al., 2020). The latest studies are looking for the answer as to how healthy leisure activities can turn into problematic binge-watching. The emergence of the unhealthy form of binge-watching could be related to the new construction of narratives created by streaming platforms, characteristics of video-on-demand platforms, and individual psychological predispositions to developing problematic media use (Alter, 2017; Grzegorzewska and Cierpiałkowska , 2018; Boca, 2019; Brand et al., 2019). Research has shown that binge-watching is highly engaging, both emotionally and cognitively, which can lead to a loss of control over the number of episodes watched (Schwedel and Moe, 2016; Flayelle et al., 2017; Granow et al., 2018) . The mentioned loss of control is undoubtedly related to the production of series with a comprehensive narrative that keeps the viewer’s attention (Alter, 2017). It could also be related to the peculiarity of the streaming platforms themselves, which allow you to watch series without commercial breaks and automatically tune in to the next episode of the series just after the previous episode has ended a few seconds (Ahmed, 2017; Flayelle et al. , 2019b). In addition, the easy availability of series on numerous devices – TVs, desktops, tablets or phones within the framework of the diverse streaming platforms (Trouleau, 2016; Sung et al., 2018) – can also play a role. Losing control over time spent binge-watching can affect a person’s overall functioning in the areas of relating to other people, fulfilling responsibilities, or caring for health (Orosz et al., 2016; Chambliss et al., 2017; Exelmans and Van den Bulck, 2017; Riddle et al., 2017; Flayelle et al., 2019a, b). These issues are related to the Internet Gaming Disorder Criteria contained in Section III of DSM-5 by the American Psychiatric Association (2013) and the Gaming Disorder Criteria contained by WHO (2018) in ICD-11 be distinguished. Based on this, it can be concluded that there are some similarities between addiction to new technologies and excessive binge-watching.

Little research has been done on the psychological determinants of excessive binge-watching. According to the researchers, the reasons for binge-watching behaviors, including problematic nature, should be sought in personality traits, possibilities of affect regulation, and the motivation manifested by the individual (Flayelle et al., 2019b, 2020; Starosta and Izydorczyk, 2020). The investigations carried out focused on the influence of the anxiety-depressive syndrome on binge-watching behavior and the mediating influence of the manifested motivation to watch television series. There are many studies of underlying behavioral addictions that link problem use to anxiety and depression (Moreoof and Griffiths, 2010; Van Rooij et al., 2014; Liu et al., 2018). Problematic use of social media or video games, as well as psychoactive substances, can be used by anxious and depressed individuals for affect regulation to gain positive gratification and protect against negative affect (Cheetham et al., 2010; Nikmanesh et al., 2014). The same can be the case with problematic binge-watching behavior (Flayelle et al., 2019a). Research by Wheeler (2015) and Ahmed (2017) showed that there is a positive association between higher frequency of binge-watching behavior and depression and a feeling of loneliness. Studies by Sun and Chang (2021) also indicate the existence of a similar connection. Steins-Loeber et al. (2020) pointed out that depressive symptoms are a clear predictor of losing control over binge-watching. On the other hand, the results of Tefertiller and Maxwell (2018) showed no association between depression and loneliness and binge-watching. As you can see, there aren’t many studies on the link between anxiety and depression and the tendency to engage in excessive binge-watching. On the other hand, the known ones contain conflicting results. In this context, it is worth examining the role of anxio-depressive factors in the manifestation of problematic binge-watching.

The factor involved in regulating affect is the individual’s motivation to watch television series. Motivation research is mostly based on the uses and gratifications theory (Rubin, 1983; Steiner and Xu, 2018). This theory states that people use media, such as television or the internet, to meet specific needs and achieve specific goals (Pittman and Sheehan, 2015). Viewers watch series for a variety of reasons, the most common of which are entertainment, relaxation, and social motivation (Pittman and Sheehan, 2015; Panda and Pandey, 2017; Rubenking and Bracken, 2018). Individuals watch shows to make or maintain a positive impact. Another motivation cited by researchers is cognitive motivation – an individual watch series due to a desire to receive information (Shim and Kim, 2018). On the other hand, research also shows a very large role of motivation in coping with loneliness and escapism, allowing individuals to escape problems and regulate negative emotions (Panda and Pandey, 2017; Rubenking and Bracken, 2018; Flayelle et al ., 2019a, b). It is worth noting that the phenomenon of escapism to the virtual world and its use to regulate affect is a characteristic pattern of behavioral addictions (Kim et al., 2017; Sprong et al., 2019). Examining the motivations that accompany binge-watching behavior and their determinants is extremely important in understanding the nature of problematic/excessive binge-watching. It is also important to understand how depressed and anxious traits affect individuals’ motivation to watch television series.

The path model of behavioral addiction by Blaszczynski and Nower (2002) or the I-PACE model of addiction by Brand et al. (2019) shows that there are multiple ways to develop behavioral addiction. These models indicate personality traits, and mood disorders may be a psychological predisposition to excessive forms of certain behaviors or substance addictions. Several studies of problematic technology use have shown that there is a bi-directional association between anxiety, depression and problematic internet or social media use (Mentozoni et al., 2011; Männikkö et al., 2015; Mérelle et al., 2017 ; Krossbakken et al., 2018). As mentioned earlier, there are some studies that indicate similar outcomes in binge-watching (Ahmed, 2017; Sun and Chang, 2021). However, due to the lack of literature on this topic, further research is needed. With respect to the pathway model (Blaszczynski and Nower, 2002) and the I-PACE model (Brand et al., 2019), these psychological predispositions could influence individuals’ needs and motivations to engage in excessive forms of binge-watching. Several studies show that the specific motivation for binge-watching is usually defined based on Uses and Gratification Theory. Achieving the individual’s goal and getting their needs met could improve behavior and lead to problematic binge-watching.

It seems important to explore the role of anxiety, depression, and motivation in the manifestation of problematic binge-watching given the increasing popularity of binge-watching behaviors and the growing evidence in the scientific literature of the possibility of excessive forms of binge-watching Phenomena characterized by behavioral characteristics can be observed. Examining the relationships between the variables is important to understanding the determinants underlying excessive forms of binge-watching, and thus to understanding the characteristics underlying unhealthy behaviors. In addition, understanding the mechanism of problematic binge-watching in the young adult population is of great importance. Entry into adulthood is a life stage with a high risk of developing substance and behavioral addictions (Sussman and Arnett, 2014; Lopez-Fernandez et al., 2017). Statistical research shows that young adults tend to binge-watch on a daily basis, making them a population at higher risk of developing an excessive binge-watching tendency (Sabin, 2018). The results may have an impact on the development of preventive and therapeutic measures for people who are prone to problematic binge watching. In addition, the research results will contribute to a better understanding of the phenomenon of binge-watching, which, although established in 2013, is still an unexplored phenomenon from a psychological point of view.

Research goal and questions

According to the Pathway Model of Behavioral Addiction (Blaszczynski and Nower, 2002) and I-PACE (Brand et al., 2019), there are psychological predispositions, such as personality, psychopathology, and disposition, to particular motivations and needs that can lead to the development of a behavioral addiction.

As you can see in the model presented in Figure 1, the explanatory variable was termed anxiety-depressive syndrome. According to the literature, anxiety and depressive traits are always correlated, since anxiety is a characteristic symptom of both anxiety and depressive disorders (Butcher et al., 2020). Frequently, people suffering from anxiety disorders are also characterized by the co-existence of depressive disorders. The neuroticism personality trait is also associated with anxiety and a tendency toward negative, depressed mood, as well as a tendency to rumination. The anxiety-depressive syndrome was based on the structural model of Cicchetti et al. (1995) as a cognitive-affective structure related to the individual’s tendency to react with anxiety and depressive moods in various life situations. These dispositions affect an individual’s cognitive and emotional functioning, the motivation they manifest, and their behavior. The anxiety components of the anxiety-depressive syndrome are based on the theory of Spielberger (1966), who distinguished anxiety state and anxiety trait. The depressive components, in turn, relate to the International Classification of Diseases (ICD) and Diagnostic and Statistical Manual of Mental Disorders (DSM) criteria for understanding depression.

ILLUSTRATION 1

Figure 1. Theoretical model.

The first component of anxiety-depressive syndrome is state anxiety. A given factor is defined as a subjective and conscious feeling of tension accompanied by stimulation of the autonomic nervous system at a given point in time (Spielberger, 1966). State anxiety is thus understood as the currently experienced state of tension of the individual. The second component of the anxiety-depressive syndrome is trait anxiety, defined as a behavioral disposition to react with disproportionately high levels of anxiety in the absence of objective danger and to perceive harmless situations as causing anxiety. Another factor belonging to anxiety-depressive syndrome is cognitive deficits and wasted energy, which determine an individual’s subjective feeling of difficulty in functioning of their cognitive processes and feeling of loss of energy in acting and performing day-to-day activities. The fourth factor is thinking about death, pessimism, and alienation, which are defined as subjective feelings of hopelessness, emotional emptiness, alienation, and isolation. The fifth factor was guilt and tension, which describes the intensity of negative emotions such as sadness, guilt, punishment, and fear, and also measures the individual’s propensity for resentment. Another factor was psychosomatic symptoms and loss of interest, which were defined as the severity of one’s health deficits—activities such as sleep, wakefulness, exercise, and sex. This variable also measures the degree of decline in pleasure that results from different activities and interests. The last component is self-regulation, which is defined as the level of an individual’s cognitive-emotional resources to deal with negative emotions.

The variable explained is problematic binge-watching, which was defined based on the behavioral addiction model proposed by Griffiths (2005), the gaming disorder criteria contained in Section III of the DSM (WHO, 2018), and Internet gaming disorder-5( American Psychiatric Association, 2013). The criteria for the above disorders focus on the individual’s impaired control over behavior, preoccupation, tolerance, continuation and escalation of behavior despite negative consequences, and use of behavior to alleviate negative moods (Griffiths, 1996; American Psychiatric Association, 2013; WHO, 2018). Based on these criteria, problematic binge-watching is defined as persistent and excessive binge-watching characterized by a loss of control over the manifested behavior to gain gratification and escape from negative emotions, excessive cognitive-emotional preoccupation, and loss of other interests in favor of binge watching. An individual’s behavior affects task performance and is associated with negative social and health consequences.

Problematic binge watching consists of six components, also called symptoms. The first, called emotional responses, is related to the definition of binge-watching as a source of positive emotions as well as a means of regulating negative emotional states. It also involves emotional discomfort (feeling angry, scared, and depressed) in a situation where the person cannot binge watch. The second component is lying, defined as a person’s tendency to hide the truth about time spent binge-watching. The third component is loss of control and neglect of responsibilities, defined as a loss of control over time spent binge-watching, which can result in a person’s neglect of work, family, or educational responsibilities. The fourth component is negative health consequences. This variable measures the intensity of sleep problems and irregular and unhealthy eating that are a result of excessive binge-watching. The fifth symptom is preoccupation, and it is a variable expressing cognitive and emotional fascination with binge-watching, manifested in binge-watching engagement itself, and seeking additional information about series. The last component is negative social consequences, which express the intensity of the subjective assessment of the deterioration in relationships with other people over the duration of binge-watching.

The next variables discussed are binge-watching behavior, which consists of the frequency of binge-watching sessions during a month and the number of episodes watched during a binge-watching session. These variables measure the intensity of behaviors performed and the number of episodes viewed.

Motivation to watch television series is the variable mediating the relationship between anxiety-depressive disorder and problematic binge-watching, frequency of sessions, and number of episodes watched during a session. The definition of these variables was based on Uses and Gratifications Theory (Rubin, 1983; Steiner and Xu, 2018). This theory states that the use of media such as television or computers directs an individual’s behavior to meet their needs and achieve goals.

Based on Rubin’s (1983) motivation for watching television series, the following six motivations have been distinguished. Entertainment motivation is defined as watching series to relax and have fun and to evoke positive emotions. Motivation to deal with loneliness is defined as behavior undertaken by a person to avoid feeling lonely. The characters of the series become “companions” for the individual, causing the individual to lower their feelings of isolation and sadness caused by the lack of other people’s company. Another factor is informational motivation, defined as watching a series that is triggered by a person’s cognitive needs. The viewer watches the series for information about the world, other people, and themselves. Another type of motivation is recreational motivation, which describes watching TV series as a habitual activity aimed at counteracting feelings of boredom. There is also social motivation – by watching series, a person initiates, nurtures and deepens relationships with other people. This way you can spend time with them, be part of the group and exchange ideas about the series with others. The final component of the mediating variable is flight motivation, which characterizes people who use series to escape the problems of everyday life. In this way, the individual can distract themselves from negative feelings.

The aim of this article is to identify the predictive role of anxiety-depressive syndrome in the tendency to manifest symptoms of problematic binge-watching and the tendency to assume a specific motivation for watching series. Another aim of the article is to determine how the motivation to watch series influences the symptoms of problematic binge-watching. Furthermore, the aim of the study is to identify the mediating effect of motivation to watch TV series on the association between anxiety-depression syndrome and symptoms of problematic binge-watching.

In connection with the above, the following research questions were asked:

1. Does anxiety-depressive syndrome explain the symptoms of problematic binge-watching in young adults, and to what extent?

2. Does anxiety-depressive syndrome explain the emergence of certain motives for watching television series in young adults, and to what extent?

3. To what extent do motives for watching television series convey the association between anxiety-depressive disorder and symptoms of problematic binge-watching in young adults?

4. Do anxiety-depressive disorder and motivation to watch TV series explain binge-watching behavior – the monthly frequency of binge-watching sessions and the number of binge-watching episodes in a session?

Due to the exploratory nature of this research, it was decided not to develop a specific hypothesis. However, based on the studies mentioned above, it can be assumed that the anxiety-depressive syndrome indirectly influences the symptoms of problematic binge-watching.

Materials and methods

methods

The Polish adaptation of the STAI – State-Trait Anxiety Inventory by Spielberg and Lushene (Wrześniewski and Sosnowski, 1996) – was used to study anxiety-depressive syndrome. The inventory is a tool designed to measure the severity of state anxiety and trait anxiety. The inventory is characterized by satisfactory psychometric indicators. The internal reliability coefficient of the individual scales in the Polish adaptation by Wrześniewski and Sosnowski (1996) is between 0.88 and 0.91. The Polish adaptation of the questionnaire consists of 40 items. Participants in the study are asked to rate their responses on a 4-point scale. Depending on the scale tested, the respondents were able to choose from the following types of statements: 1 – “not at all”/”almost never”, 2 – “rather not”/”sometimes”, 3 – “rather yes”/”often”. ‘ and 4 – ‘definitely yes’/’almost always’.

The second tool used to measure anxiety-depressive syndrome was the Depression Measurement Questionnaire by Łojek et al. (2015). The tool allows you to measure feelings, thoughts and depressive behavior. It consists of the following five scales: cognitive deficits and energy loss; reflecting on death, pessimism and alienation; guilt and anxiety tension; psychosomatic symptoms and loss of interest; and self-regulation. The questionnaire also consists of a total score composed of the sum of the first four scales (cognitive deficits and loss of energy; death thinking, pessimism and alienation; guilt and anxiety; psychosomatic symptoms and loss of interest). This result determines the intensity of depressive symptoms in the examined person. The questionnaire for measuring depression shows satisfactory psychometric indicators. The reliability coefficients ranged from 0.73 to 0.96 (Łojek et al., 2015). The questionnaire consists of 75 questions. Respondents are asked to rate their answers on a 4-point scale, with 66 items being 1 – “always”/”always”, 2 – “often”, 3 – “sometimes” and 4 – “never”. ” With 9 items, the respondent selects from the following answers: 1 – “very”, 2 – “definitely”, 3 – “rather” and 4 – “not at all”.

Rubin’s Polish adaptation of the Viewing Motivation Scale was used to measure the level of motivation for watching television series (Rubin, 1983; Starosta, et al., 2019). The Polish adaptation of the questionnaire consists of 27 items and six scales: entertainment motivation, motivation to deal with loneliness, information motivation, leisure time motivation, social motivation and flight motivation. Cronbach’s α-coefficients for the above scales ranged from 0.69 to 0.88 in Polish adaptation. It indicates a satisfactory reliability of the tool. The intercorrelations between the constructs ranged from 0.09 to 0.43 (p<0.001). Respondents rate their answer on a 5-point Likert scale, where 1 - "not at all true", 2 - "rather true", 3 - "very likely", 4 - "true" and 5 - "definitely true" means. Another method used in this study was the Questionnaire of Excessive Binge-Watching developed by Starosta et al. (2019). The questionnaire examined the symptoms of problematic binge-watching, which can be symptoms of behavioral addiction. The authors of the tool performed an Exploratory Factor Analysis (EFA) that allows to distinguish 6 subscales from 30 items: emotional reactions, lying, loss of control and neglect of duties, negative health consequences, employment and negative social consequences. The Cronbach α-coefficients calculated on the basis of the Polish population for the entire method and separate subscales of the questionnaire ranged from 0.67 to 0.89, indicating a satisfactory psychometric characteristic of the instrument. The intercorrelations between the constructs ranged from 0.26 to 0.61 (p<0.001). The participants in the study marked their answers on the 6-point Likert scale: 1 - "never", 2 - "sporadically", 3 - "rarely", 4 - "sometimes", 5 - "often" and 6 - "always". “. .” The Excessive Binge-Watching Questionnaire can also be used to measure the intensity of problematic binge-watching among Polish students. The total score of this method determines whether the risk of developing binge-watching symptoms is low (0-60), moderate (61-120), or high (121-180). data analysis procedures First, descriptive statistics were measured using the intensity of all variables included in the research model and their indicators. Second, the research model was tested using path analysis – analysis of structural equations. The results were obtained using the software AMOS-SPSS (Arbuckle, 2014). Due to the improvement in the readability of the result, the path analysis model consists of only significant paths. The obtained results of the analyzes are presented in a Results section. Characteristics of the research group The study was conducted from September 2020 to January 2021. The research was carried out in the form of an individual study online via the Microsoft Teams platform. The study was voluntary and respondents agreed to participate. The study was anonymous and no personally identifiable information was collected during the study. The selection for the research group was deliberate. The criteria for inclusion in the group were TV series viewing – watching two or more episodes of TV series in one go, being between the ages of 18 and 30, reporting no information about having a diagnosed mental illness, such as mental illness . B. affective, psychotic, or anxiety disorders, substance dependence and occurrence of treatment - psychotherapy and / or pharmacotherapy - of the above disorders. The exclusion criteria were not watching TV series or watching less than two episodes of TV series, age under 18 or over 30 years and the existence of a diagnosed mental illness (mood, psychotic and anxiety disorders, substance dependence, occurrence of a mental illness). Behandlung – Psychotherapie und Pharmakotherapie). Geplant war eine Studie mit 600 Personen. Bei der Entwicklung des Forschungsmodells schätzten die Autoren die Mindestgröße der Forschungsstichprobe (n = 384). Die Untersuchungsstichprobe bestand zunächst aus 752 Personen, aufgrund der Nichterfüllung der Einschlusskriterien und der Mängel in der Ergänzung zum Fragebogen wurden jedoch 107 Personen aus der Untersuchungsstichprobe entfernt. Die Forschungsgruppe bestand aus 645 Personen. Die Studie umfasste 537 Frauen (83,26 %), 98 Männer (15,19 %) und 3 Transgender-Männer (0,47 %). Erwähnenswert ist, dass sich sieben Personen entschieden haben, ihr Geschlecht nicht anzugeben (1,09 %). Das Durchschnittsalter der Befragten lag bei 20 Jahren. Die Hälfte der Befragten sind Menschen, die nur studieren (54,11 %). Personen, die gleichzeitig studieren und arbeiten, machen wiederum 32,40 % der untersuchten Gruppe aus. Andererseits machen Berufstätige 13,49 % aller Befragten aus. Die prozentuale Verteilung der einzelnen Studienrichtungen unter den Befragten ist wie folgt: Sozialwissenschaften – 49,92 %, Geisteswissenschaften – 28,68, exakte Wissenschaften – 6,36 % und Medizin – 3,88 %. Personen, die nicht studierten, machten 10,23 % der Forschungsgruppe aus. Ein weiteres Merkmal der Forschungsgruppe war ihr Beziehungsstatus. Diese Variable teilt die Gruppe in zwei Hälften, denn zum Zeitpunkt der Studie waren 49,30 % der Befragten ledig, während 50,70 % in einer Beziehung lebten. Charakteristisch für Binge-Watching unter polnischen jungen Erwachsenen Die nächste Phase der Forschung bestand darin, die Merkmale im Zusammenhang mit Binge-Watching zu sammeln. Die überwiegende Mehrheit der Befragten gibt zu, dass Binge-Watching stattfindet (95,66 %). Die Analyse der Antworten der Befragten zeigt, dass die meisten Befragten zwei bis fünf Episoden während einer Binge-Watching-Sitzung ansehen (81,55 %). Es sollte jedoch beachtet werden, dass die verbleibende Gruppe der Befragten – immerhin 18,45 % – angab, während einer Binge-Watching-Sitzung zwischen 6 und 20 Folgen anzusehen. In Bezug auf die Anzahl der Binge-Watching-Sitzungen gab die Mehrheit der Befragten an, dass Binge-Watching 1–5 Mal im Monat durchgeführt wurde (66,82 %), während die übrigen Befragten (33,18 %) angaben, dass sie manchmal Binge-Watching 6– 30 Mal im Monat. In Bezug auf die Präferenz, wo man sich Serien ansieht, gaben alle Befragten an, dass sie Binge-Watching zu Hause durchführen. Nur 9,61 % der Befragten gaben zu, dass sie auf Reisen Binge-Watching betreiben, und 2,33 % antworteten, dass sie bei der Arbeit manchmal Binge-Watching betreiben. Die überwiegende Mehrheit der Befragten zieht es vor, nur Binge-Watch zu sehen (83,72 %). Nur 30,52 % der Befragten gaben an, dass sie manchmal mit einem Partner Fernsehserien schauen, 9,92 % gaben an, dass Binge-Watching von der ganzen Familie betrieben wird, und nur 6,98 antworteten, dass sie Serien mit Freunden schauen. Die häufigsten Binge-Watching-Genres unter den Befragten waren Komödien, Krimis, Action-/Sensationsserien, Sci-Fi-/Fantasy-Serien und Dramaserien. Results In the first stage of the statistical analysis of the obtained results, descriptive statistics were measured in terms of the intensity of all variables and their indicators included in the research model. The obtained results are presented in Table 1. TABLE 1 Table 1. Descriptive statistics for the intensity of researched variables. Based on the obtained descriptive statistics, it can be concluded that the research group is characterized by a moderate level of anxiety – both trait and state, and a moderate intensity of depressive traits. The participants of the study show an average intensity of the distinguished motivations to watch the series. Most of the respondents are characterized by an average intensity of symptoms of problematic binge-watching. People tested on average five times a month binge-watching. The average number of episodes watched during one binge-watching session is four. The next stage of the research was conducting the path analysis. To make the presentation of the results clear, only the relevant paths are presented in Figure 2. The variables distribution is normal. Due to the amount of method used in the study which were described on various point scales, variables were standardized to perform the path analysis. The standardized β coefficients ranged from −1 to 1. The chi-squared coefficient (Chi = 17.84; df = 72, p < 0.05) indicates that there is no significant differences between research model and obtained results of the analysis. Furthermore, the rest of the obtained indicators of the goodness of fit test, such as GFI = 0.976, AGFI = 0.929, and CFI = 0.950, allow the conclusion that this model is well represented by the correlation matrix which will be based on the collected empirical data. FIGURE 2 Figure 2. Path analysis model. *p ≤ 0.05; **p ≤ 0.01; ***p ≤ 0.001. Based on the results presented above, it can be concluded that trait anxiety, cognitive deficits and energy loss, suicidal thoughts, pessimism, and alienation, and guilt and anxiety tension are the variables which load the anxiety-depressive syndrome most significantly. The obtained results of the analysis show that the anxiety-depressive syndrome has a direct and significant effect on all variables that are symptoms of problematic binge-watching. Anxiety-depressive syndrome is the strongest predictor of such variables as: loss of control and neglect of duties (β = 0.55***), negative social consequences (β = 0.53***), emotional reactions (β = 0.51***), and negative health consequences (β = 0.51***). The β coefficient for the variable preoccupation (β = 0.42***) indicates that the predictive value of anxiety-depressive syndrome is medium. Furthermore, this syndrome has also medium predictive value for the variable lies (β = 0.26**). The greater the intensity of the depression-anxiety syndrome, the greater the intensity of the symptoms of excessive binge-watching will be. The obtained analysis did not show that the anxiety-depressive syndrome was a significant predictor of the frequency of binge-watching sessions per month or the number of episodes watched during one binge-watching session. The anxiety-depressive syndrome also influences the motivation shown by an individual to watch TV series. The highest β values were recorded in the case of escape motivation (β = 0.66***). This will mean that the greater the intensity of the anxiety-depressive syndrome, the greater the escape motivation to watch TV series. The anxiety-depressive syndrome is also a significant and strong predictor of motivation to deal with loneliness (β = 0.50***) and medium for the motivation to spend free time (β = 0.25***). The anxiety-depressive syndrome has positive effect on the all abovementioned variables. This mean that the greater the intensity of the anxiety-depressive syndrome, the higher the intensity of motivation to deal with loneliness and spending free time displayed by the respondents. The analysis shows that there is no significant relation between anxiety-depressive syndrome and such motivations as entertainment, informative, and social motivation to watch TV series. In addition, the analysis of the matrix of total effect showed that the motivation to watch TV series has a weak mediating effect on the relationship between anxiety-depressive syndrome, symptoms of problematic binge-watching, and the frequency of binge-watching sessions within 1 month. The direct impact of anxiety-depression syndrome is medium and strong (β ranged from 0.26** to 0.55***). The indirect influence of anxiety-depressive syndrome is weak. The obtained β coefficients ranged from −0.098* to 0.080*, and most of them had negative impact which leads to the assumption that mediating effect of motivation may reduce the influence of anxiety-depressive syndrome on the problematic binge-watching. Due to that, it can be assumed that some motivation can weaken the effect of anxiety-depressive syndrome on problematic binge-watching. The results of path analysis show that motivation to deal with loneliness, motivation to spend free time, and escape motivation mediate between anxiety-depression syndrome and symptoms of problematic binge-watching. Motivation to deal with loneliness had weak indirect impact on the emotional reactions (β = 0.12*). Another variable indirectly influencing the symptoms of problematic binge-watching is escape motivation, which negatively affects preoccupation (β = −0.17**) and negative health consequences (β = −0.13*). A person with high anxiety-depressive syndrome while manifesting escape motivation when watching TV series may have lower preoccupation and lower health consequences, such as insomnia and eating unhealthy food. The last motivation that has an indirect effect on the problematic binge-watching is the motivation to spend free time, which has the least impact on the negative health consequences variable (β = 0.09*). Although no significant direct effect of the anxiety-depressive syndrome on the frequency of binge-watching sessions during 1 month was observed, the results show that it has weak indirect impact through the motivation to spend free time (β = 0.15*) and motivation to deal with loneliness (β = 0.11*). This means that people with high levels of anxiety-depressive syndrome who watch TV series to cope with loneliness or do it out of habit tend to binge-watch more frequently. The entertainment motivation significantly and directly influences such symptoms of problematic binge-watching as preoccupation (β = 0.37***), loss of control and neglect of duties (β = 0.21***), emotional reactions (β = 0.20***), and negative health consequences (β = 0.19***). This means that the more an individual is motivated by entertainment, the greater their cognitive and emotional preoccupation with a TV series binge-watching, and they experience a greater intensity of positive emotions when watching a series and negative emotions when binge-watching is not possible. In addition, people with entertainment motivation are more likely to lose control over the amount of time they spend watching TV series, which may result in neglecting their duties or their health. Another variable which has direct effect on symptoms of problematic binge-watching is informative motivation. The informative motivation has the medium impact on the preoccupation (β = 0.27***) and lies (β = 0.25***). The relationship between this motivation and such variables as emotional reactions (β = 0.17***), negative social consequences (β = 0.16***), and loss of control and neglect of duties (β = 0.10*) was significant but weak. The results show that social motivation does not affect the symptoms of problematic binge-watching or the frequency of binge-watching sessions during the month. Although the theoretical model takes into account the number of episodes watched during one binge-watching session, the obtained results show no impact of the anxiety-depressive syndrome or motivational variables on this variable. discussion The results of the analysis show that there is a significant direct impact of the anxiety-depressive syndrome on the symptoms of problematic binge-watching. It can therefore be concluded that the stronger the intensity of anxiety-depressive symptoms, the greater the intensity of symptoms of problematic binge-watching. The research therefore confirms the results obtained by Wheeler (2015), Ahmed (2017), and Sun and Chang (2021), which also highlighted the existence of a relationship between depression and excessive binge-watching behaviors. The anxiety-depressive syndrome was strong predictor of such symptoms of problematic binge-watching as emotional reactions, loss of control, and negative social and health consequences. Perhaps, people with a higher intensity of anxiety and depression more often treat binge-watching as a source of positive affect. Individuals can consume a large number of episodes of a TV series in order to receive positive gratification and to escape from the negative emotional state they are in (Panda and Pandey, 2017; Rubenking and Bracken, 2018; Flayelle et al., 2019a, b). Moreover, emotional distress in the situation of not being able to watch TV series may exacerbate their basically depressed mood, which may induce individuals to take actions aimed at changing this state. The use of substances or excessive forms of behavior to regulate affective states is characteristic of all addictions (Nikmanesh et al., 2014; Mascia et al., 2020). Research has shown that in the case of behavioral addictions, the most common symptoms of abstinence are emotional tension, mood changes, the need for stimulation and craving, and Fear of missing out (FOMO) (Billieux et al., 2015; Anghelcev et al., 2020; Fernandez et al., 2020). Emotional reactions are also associated with distress when binge-watching is blocked. It is possible that in the case of compulsive viewing of series, similar symptoms of abstinence occur as in the case of other behavioral addictions. However, in order to confirm this relationship, further research on the problematic binge-watching is undoubtedly needed. Additionally, research has shown that the anxiety-depressive syndrome is associated with a greater frequency of loss of control over binge-watching behaviors and neglect of duties. At this point, it is worth mentioning that problems with self-control and neglect of duties are characteristic of a low level of conscientiousness, which in turn is characteristic of individuals exhibiting excessive binge-watching behavior (Govaert, 2014; Chambliss et al., 2017; Tóth-Király et al., 2017; Anghelcev et al., 2020). An individual escapes from negative emotional states by watching TV series. This behaviour can be both a distraction and a source of the positive gratification. Consequently, the viewer can lose control over the amount of time spent on binge-watching, and as a result they can neglect their duties related to work, school, or home, which may lead to the release of further negative emotions. A vicious circle mechanism characteristic of addictions is created (Woronowicz, 2009; Grzegorzewska and Cierpiałkowska, 2018; Cierpiałkowska and Chodkiewicz, 2020). Furthermore, research by Panda and Pandey (2017) indicates that if an individual experiences guilt or fear after the end of a binge-watching session, they are more likely to quickly re-engage in binge-watching behaviors in order to temporarily avoid negative feelings. Researchers indicate that as a result of this phenomenon, individuals may become increasingly dependent on binge-watching. At this point, it should also be mentioned that the results of the research indicated that the anxiety-depressive syndrome is an important predictor for the manifestation of escape motivation – an individual watches series in order to escape from everyday problems and negative emotions. The literature on the subject describes research that emphasizes the importance of escape motivation for displaying excessive binge-watching behaviors (Panda and Pandey, 2017; Castro et al., 2019; Flayelle et al., 2019b; Ort et al., 2021). Interestingly, the results of the research showed no significant effect of the anxiety-depressive syndrome on the entertainment, social, and informative motivation. Perhaps, seeking entertainment is not significant for the people with anxiety-depressive syndrome. However, it is important to mention that the entertainment motivation has direct positive effect on the symptoms of problematic binge-watching. Research in the literature shows that the entertainment motivation is the most frequently indicated motivation among binge-watchers (Pittman and Sheehan, 2015; Panda and Pandey, 2017; Rubenking and Bracken, 2018; Castro et al., 2019; Flayelle et al., 2020; Starosta and Izydorczyk, 2020). People binge-watch because they want to relax and be entertained. Furthermore, it is important to mention that social motivation is the only type of motivation to watch TV series which have no effect on problematic binge-watching. The anxiety-depressive syndrome also had no predictive value for social motivation. The lack of interactions between those variables and significance of motivation to deal with loneliness could be explained by the occurrence of interpersonal problems characteristic for people with high intensity of anxiety and depression (Butcher et al., 2020). It can be assumed that creating parasocial relationships with fictional character may be easier and less threatening than engaging in real social interactions (Wheeler, 2015; Bernhold and Metzger, 2020). The anxiety-depressive syndrome is a strong predictor of problematic binge-watching symptoms, such as negative health consequences, preoccupation, and negative social consequences. So far, not many studies have been carried out on the impact of binge-watching on the health of individuals, but few studies in the literature have shown that binge-watching is associated with worse sleep quality and unhealthy, and irregular diet (Exelmans and Van den Bulck, 2017; Vaterlaus et al., 2019; Anghelcev et al., 2020; Dixit et al., 2020). On the other hand, research indicates that individuals prefer to binge-watch alone so the quantity of time they spend watching TV series may affect their interpersonal relationships by further reducing the number of contacts with other people (Wheeler, 2015; Sun and Chang, 2021). At this point, it is worth mentioning that depressive and anxious people often feel lonely and often may not be motivated to keep in touch with other people (Butcher et al., 2020). The lack of energy necessary for social interactions combined with a simultaneous sense of social isolation explains such a strong positive relation between the anxiety-depressive syndrome and the motivation to cope with loneliness caused by watching TV series and the negative relation with social motivation. The characters of the series replace social connections so that individuals do not feel so lonely (Starosta et al., 2019; Bernhold and Metzger, 2020; Ort et al., 2021). The results gathered by Erickson et al. (2019) highlight that people who binge-watch more are characterized by creating stronger parasocial bonds with the characters of the series. Moreover, research by Rosaen and Dibble (2015) points out that the desire to belong and attachment anxiety are predictors of parasocial relation formation. It should be mentioned that the research results presented an indirect influence of the motivation to deal with loneliness and spending free time on the frequency of sessions within 1 month. Perhaps, individuals with such motivations are characterized by a greater frequency of sessions undertaken, because they do it out of habit and boredom, or they treat the series as a companion when they feel lonely. The literature on the subject confirms the existence of such dependencies (Pittman and Sheehan, 2015; Flayelle et al., 2020). Research by Sung et al. (2018) indicates that people who watch series to “pass the time” more often show higher levels of binge-watching. Interestingly, informative motivation has a direct impact on most of the problematic binge-watching symptoms, in addition to negative health consequences. Informative motivation is related to the desire to meet the cognitive needs of an individual by watching TV series. The greatest impact of informative motivation surfaces in case of preoccupation and emotional reactions, which is understandable because this scale describes the emotional and cognitive involvement of an individual in binge-watching as well as looking for additional information about TV series. Perhaps, such a strong role of informative motivation is associated with FOMO – fear of missing out, the role of which for binge-watching behaviors is highlighted by Conlin et al. (2016) in their research. These authors assume that binge-watchers with high intensity of fear of missing out want to collect information that will enable them to participate in social discourse and prevent them from being ostracized in conversation with others (Conlin et al., 2016). However, research conducted by the authors of this article did not confirm the role of the social motivation mentioned by Conlin et al. (2016). Maybe problematic binge-watchers focus on cognitive and not on social aspects of this behavior. Interestingly, people who binge-watch more, the so-called “heavy binge-watchers,” experience FOMO more frequently (Anghelcev et al., 2020). Another explanation for the role of informative motivation is the use of the immersive function of binge-watching as a behavior that strongly engages the cognitive and emotional processes of an individual, which may be associated with a sense of being lost in a fictional world (Conlin, 2015; Petersen, 2016; Walter, 2018, Erickson et al., 2019). It is worth mentioning that the informative motivation influences lying and, to a lesser but still significant extent, negative social consequences and emotional reactions. It is possible that an individual who desires cognitive impressions involved cognitively in binge-watching has a greater tendency to hide the truth about the amount of time spent on binge-watching. Another interesting finding of this research is that motivation to watch TV series has weak mediating effect between the anxiety-depressive syndrome and the symptoms of problematic binge-watching. Anxiety depressive syndrome has significant and weak indirect effect through motivation to deal with loneliness, motivation to spend free time, escape motivation on symptoms of problematic binge-watching, and frequency of binge-watching sessions. The direct effects of independent variable were strong and medium. It seems that motivation can weaken the effects of anxiety-depressive syndrome. Due to the fact that motivation to watch TV series has also direct effect on the problematic binge-watching, it can be assumed that they may have more predictive than mediating value for explaining binge-watching. However, it requires further research. Limitations of the Study An unquestionable limitation of the study was applying the stratified sampling method of the research group. As a result, we are not able to generalize the collected results to the entire population. They mainly concern young people between the ages of 18 and 30. In the future, it will be necessary to conduct research on other age groups in order to check whether the discussed dependencies will also be characteristic of adolescents, middle-aged people, and seniors. Another limitation of the study was the predominance of women (n = 537) compared to men (n = 98). It is very likely that the underlying reason is conducting the study among students mainly of humanities, where more women than men study. According to the data of the Central Statistical Office (2019), (GUS, 2020) and the report of the Ministry of Education and Science (2020), Polish women not only study particular disciplines more often, but also more often decide to undertake higher education. The predominance of women in the research group could also be caused by the greater willingness of women to participate in the research (Smyth, 2008; Lobato et al., 2014). In addition, the results of systematic review show that women more often took part in research on binge-watching than men (Flayelle et al., 2020; Starosta and Izydorczyk, 2020). Perhaps, binge-watching itself is a more interesting research topic for women than for men, which is why they take part in research on this phenomenon more often. In the future, it will undoubtedly be valuable to conduct studies on a larger population of men in order to confirm the results obtained in the discussed study. Another research limitation was conducting it during the global COVID-19 pandemic, which undoubtedly influenced the emotional state of the subjects and their activities. As a result of the lockdown, the activity of the respondents was limited to tasks and entertainment undertaken at home. It is therefore possible that as a result of the lack of alternatives, people binge-watched more often than they would have done in other circumstances. Research by Dixit et al. (2020) has shown that people binge-watched more during the pandemic than before. The popularity of the given activity during the pandemic may also be proved by statistics, such as the subscribers increase of one of the streaming platforms. Netflix had 183 million subscribers worldwide in the first quarter of 2020, while that number went up to 204 million in the fourth quarter (Jay, 2021). The results of the study showed that the respondents were binge-watching out of boredom and because they felt lonely (Dixit et al., 2020). Binge-watching has become a way of coping with stress, which was supported by the high availability of streaming services and granting immediate gratification. The authors of the research indicate that resorting to binge-watching in situations of emotional distress may not disappear with the end of the pandemic, indicating the existence of a developing risk of behavioral addiction to binge-watching (Dixit et al., 2020; Kar et al., 2020). Due to the undoubted impact of the pandemic on the frequency of binge-watching and the motivation to watch TV series, it will be necessary to conduct comparative studies after the end of the pandemic in order to check whether the drawn conclusions are still valid in the post-pandemic situation. effects Studies imply that binge-watching can be both entertaining and potentially addictive behavior (Flayelle et al., 2020; Starosta and Izydorczyk, 2020). This research shows that such personal factors as anxiety-depressive syndrome and specific motivations to watch TV series are important conditions of problematic binge-watching. Such factors may hinder the healthy and harmonious engagement in binge-watching. Moreover, it is important to mention that problematic binge-watching can also harmfully affect other health-related behaviors, such as healthy diet, sleep, and physical activity (Exelmans and Van den Bulck, 2017; Vaterlaus et al., 2019; Anghelcev et al., 2020; Dixit et al., 2020). Consequently, engaging in problematic binge-watching may inhibit the healthy lifestyle changes. The occurrence of problematic binge-watching implies the need of creating some preventive and therapeutic interventions. However, health-related changes in relation of problematic binge-watching may encounter some obstacles. Firstly, binge-watching usually is not perceived as socially harmful behavior (Grzegorzewska and Cierpiałkowska, 2018; Ort et al., 2021). Secondly, the accessibility of new technologies and some structural factors of streaming platforms are made to keep viewer’s engagement which can lead to loss of the control (Alter, 2017; Flayelle et al., 2020). Thirdly, there is still inconsistency in defining “normal” and problematic binge-watching (Flayelle et al., 2020; Starosta and Izydorczyk, 2020). Due to that, gaining further knowledge about psychological conditions of problematic binge-watching may be important for the future diagnostic, preventive, and therapeutic implementations. Conclusion In recent years, binge-watching has become one of the most popular forms of pastime among the young generation. Research shows that binge-watching can be both a typical hobby and a possible anti-health behavior, with some similarities to other behavioral disorders. Developing easily accessible streaming platforms and new ways of creating narrative of TV series changed the way people consume the media. Such factors and the individual psychological predispositions could change the harmless and entertaining way of spending free time, and contribute to the development of problematic viewing. The results of this study showed that the anxiety-depressive syndrome is a strong predictor of the problematic binge-watching symptoms. Thus, it influences the activities undertaken by an individual. In addition, anxiety-depressive syndrome is also a strong predictor of specific motivations to watch TV series. The anxiety-depressive syndrome correlates positively with the escape motivation, the motivation to deal with loneliness, and the motivation to spend free time. These motivations mediate between the anxiety-depressive syndrome, syndrome of problematic binge-watching, and frequency of binge-watching session during 1 month. Informative and entertainment motivations directly influence the symptoms of problematic binge-watching. There is no effect of social motivation on the symptoms of problematic binge-watching. Motivation to cope with loneliness and the motivation to spend free time indirectly influence the frequency of binge-watch sessions during 1 month. The research results contributed to the increase of knowledge about the psychological determinants of binge-watching. Excessive binge-watching behaviors can be used as an element of affective self-regulation and may also condition the functioning of an individual in society and carrying out one’s duties. Nevertheless, further studies on various populations are necessary to confirm the obtained results. Further research on the phenomenon and delineation of the boundaries between healthy and harmonious binge-watching, and unhealthy-problematic binge-watching is important both in order to take possible preventive and therapeutic measures and to avoid excessive degeneration of everyday life. Data Availability Statement The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. Ethics Statement The studies involving human participants were reviewed and approved by the Institute of Applied Psychology, Faculty of Management and Social Communication, Jagiellonian University, Cracow, Poland. The participants provided their written informed consent to participate in this study. Author Contributions JS: research idea, research design, conceptualization, literature review, data collection, data interpretation, and draft manuscript. BI: research design, conceptualization, work supervision, and revision of work. AW: data collection and data interpretation. All authors contributed to the article and approved the submitted version. 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Binge-watching season is fast approaching, and now with the Thanksgiving holiday break, we’ve all got time to watch some of the series everyone’s been talking about.

I’m speaking specifically to YOU, Jessica Jones.

Is binge watching a sport? A hobby? Guys, I wish I could put that on my resume as a skill. While everyone consumes media in different ways, I can share with you some of my tips for the average student/full-time worker who wants to keep up with the latest shows.

I’m usually in front of a lot of screens throughout the day: from my iPhone to my computer at work and then either the TV or my iPad, if I want to watch a full season of Master of None on Netflix I have to prepare my surroundings for it a real binge-watching experience.

I do the following:

1. Find the right time

The first thing you should do is find the show you want to watch. So many shows, so little time! Then you need to check the duration per episode, the length of the season, or the number of seasons you need to catch up.

After figuring all of this out, plan your week accordingly. For example, Breaking Bad consists of 62 episodes, each episode lasts about an hour. You can easily watch 1-3 episodes a night and increase the number of episodes on weekends if you like.

In my case I caught up on the show in 3 weeks and even managed to watch the last 3 episodes live on TV. It took some commitment, but I made it!

2. Make yourself comfortable

Sweatpants, check. Blanket check. pillow, check. The room temperature is set so that you don’t freeze or sweat in the middle of your binge watch that you have to get up and change it, check. In my case, I feel more comfortable watching TV on the sofa than in bed because otherwise I would fall asleep at any moment.

3. Plan your breaks

When you see Orange Is The New Black you know you can pause during the intro song, I mean the song is called “You’ve Got Time” imagine!

So if there is an intro song, you should take that time for a toilet break, stretch, find the leftover pizza and reheat it in the oven, text your family and friends and tell them your hibernation is going well, etc .

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4. How to avoid fatigue

One of the things that’s likely to happen while doing a TV marathon is your eyes getting tired. We’ve all been there: you tell yourself “Just one more episode!” but your eyes are ready to close. What can you do to keep going without damaging your vision?

As you know, I basically sit in front of a screen all day, between work and school, my eyes are exposed to millions of pixels every day. Eventually when I got home I was so tired my eyes started to hurt and the last thing I wanted to do was stare at another screen to catch up with my shows. Luckily I found the Eyezen glasses, available without prescription, to protect your eyes from all the digital screens we use on a daily basis. The glasses reduce glare and prevent premature eye aging which we all need with the amount of TV and videos we watch these days!

4. Food? yes food

I’m not the type to forget about food, but sometimes when I’m hooked on a show I can’t look away unless I know exactly what’s happening. I suggest you should have some sort of snack like a granola bar, coffee or a bowl of granola, if I’m craving something then it’s either take out or a pizza never fails. The key is to eat something that will keep you awake while you watch your show.

5. You’ve finished watching your series, now what?

After everything you’ve been through, you finally made it! Hoping you haven’t missed three episodes in your marathon, the moment has finally arrived: you’ve reached the finals. You can now talk proudly about the whole series, giving insight into that little detail that once caught your eye at 3am.

So be sure to check out some of our reviews and recommendations for new shows on TheYoungFolks.com!

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This is a sponsored conversation written by me on behalf of Essilor. The opinions and texts are all mine.

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