Overcoming Bingeing Online (OBO)
Online Life Skills – Helping you to help yourself
Overview
If binge eating feels difficult to understand or change, this programme offers a structured way to
learn practical skills that can help you change patterns of binge eating.
It introduces key ideas and builds skills step by step using cognitive behavioural principles to help you take control.
You can work through the programme content at your own pace, revisiting material and focusing on what feels most relevant as your understanding develops.
You will learn:
- How binge eating patterns develop
- How to respond differently to urges and cravings
- How thoughts and feelings influence behaviour
- Practical ways to build more stable routines
- Skills to maintain progress over time
Developed using cognitive behavioural principles
Evaluated in real-world settings
Used by individuals seeking structured self-help approaches
Informed by published research and evaluation
Written by an expert in CBT
Short, structured slides introduce key ideas step by step
Optional worksheets to apply ideas in your own life
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Overcoming Bingeing Online is structured to be clear, flexible, and practical::
- Core Sessions introduce key concepts and useful skills in a step-by-step way
- Optional Tools quick powerful tools that allow you to deepen learning and focus on specific related areas such as anger, irritability, confidence and more
- Short slide-based content explains ideas clearly and guides reflection
- Worksheets can be used to apply learning in your own life
Core Sessions
The core sessions provide a structured foundation for understanding and changing binge eating patterns.
Understanding binge eating and starting to make changes
Discover key factors linked to binge eating and begin to stabilise eating patterns.
Overcoming Cravings
Develop more consistent eating, identify triggers for urges, and learn ways to respond to cravings.
Changing unhelpful thinking
Recognise and modify unhelpful thoughts about shape, weight, and wider life patterns.
Living life to the full: Building a better life
Focus on activity, confidence, and reconnecting with a meaningful and fulfilling lifestyle.
Relationships, Coping + Recovery
Understand how relationships influence emotions and behaviour, and develop skills around boundaries, stress, and interpersonal challenges.
Staying well and responding to setbacks
Consolidate learning and plan how to maintain progress and respond constructively to setbacks.
Optional Tools
Optional Tools can be used at any time, in any order, depending on what feels relevant.
They provide additional ways to explore key ideas and apply learning.
Vicious Cycle of Bingeing
A no-judgement way to identify patterns that lead to bingeing – and identify how you might helpfully change the pattern.
Binge Cycle Reflection Sheet
Making sense of bingeing patterns - without the blame.
1–2–3 Breathe
Responding wisely to anger and irritability.
Assertiveness
Asking for what you need – respecting your opinions, needs and opinions as well as those of others.
Face It Planner
Overcome avoidance and build confidence step by step.
Sleep
Supporting regular routines, sleep, and reducing vulnerability without chasing perfect sleep.
Low / No Day Drinking
Supporting steadier drinking choices, reduced impulsivity, and increased coping
Noticing the Good Stuff
Your Happy List - Bringing to mind the nicer, steadier moments in your life
Clarifying Motivation
Understanding mixed feelings about change
Planning Effective Change
Turning intentions into small, workable steps as you Plan, Do and Review. Learning all the time whatever happens.
About the Programme Creator
Developed by Professor Chris Williams, an expert in cognitive behavioural approaches whose work has contributed to research and evidence reviews, including those informing NICE guidance.
Important Information
This programme provides educational guidance and skills training.
It is not a medical service and does not diagnose or treat health conditions.
If you need urgent or specialist help, please contact appropriate services.
This programme is informed by research into cognitive behavioural approaches delivered in a self-help format.
- Studied in clinical and community settings
- Explored in both trials and real-world use
- Found to be acceptable and usable by participants
- Further evaluation ongoing
The programme draws on:
- Established cognitive behavioural therapy (CBT) models for binge eating
- Published research examining structured self-help approaches
- Development work focused on making CBT principles accessible in digital formats
Read a short summary of the published research
here
Alignment with NICE
Cognitive behavioural approaches are recommended within NICE guidance for eating-related difficulties.
This programme reflects those principles in an educational, self-help format, designed to increase accessibility and flexibility while maintaining theoretical integrity.
Overcoming Bingeing Online with practitioner support has been associated with positive findings in research studies.
NICE has also identified Overcoming Bingeing Online as showing promise when offered without practitioner support. It is currently being evaluated when used without formal practitioner input.
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