How to Stop Emotional Eating
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sopia717
Posts: 10 Member
Emotional eating means turning to food for comfort, not because you’re hungry. That bag of potato chips and those chocolate chip cookies may appeal when you feel bad. But the relief doesn't last, and it can make you overeat and gain weight.
You can learn other ways to manage those feelings, so that you have don't reach for unhealthy foods when you feel sad, stressed, anxious, or angry.
7 Ways to Stop the Trigger
When you notice that you are about to eat because you don't feel good, look for healthy things you could do until the urge to eat passes. For instance:
> Talk to a friend.
> Read a book or magazine, or listen to music.
> Go for a walk or jog.
> Meditate or do deep breathing exercises.
> Play a game.
> Do housework, laundry, or yard work.
> Write an email.
Keep a food diary. Write down what and when you eat, and what thoughts or emotions you have at each meal or snack. You may find patterns. For instance, you might notice that you eat for social reasons, such as when other people encourage you to eat or to fit in with a group.
You may also want to work with a counselor in "talk therapy." It's a good place to plan other ways to handle your emotions and how you relate to food.
Get Help
Sometimes developing alternative habits or distracting yourself from eating isn’t enough. Try meditation or counseling, or talk to your doctor to see what resources and techniques they recommend to help you cope with emotional stress.
As you learn to practice better coping strategies and to curb emotional eating, remember to reward yourself. By patting yourself on the back for a job well done, you increase the likelihood that you’ll maintain your new healthy habits.
You can learn other ways to manage those feelings, so that you have don't reach for unhealthy foods when you feel sad, stressed, anxious, or angry.
7 Ways to Stop the Trigger
When you notice that you are about to eat because you don't feel good, look for healthy things you could do until the urge to eat passes. For instance:
> Talk to a friend.
> Read a book or magazine, or listen to music.
> Go for a walk or jog.
> Meditate or do deep breathing exercises.
> Play a game.
> Do housework, laundry, or yard work.
> Write an email.
Keep a food diary. Write down what and when you eat, and what thoughts or emotions you have at each meal or snack. You may find patterns. For instance, you might notice that you eat for social reasons, such as when other people encourage you to eat or to fit in with a group.
You may also want to work with a counselor in "talk therapy." It's a good place to plan other ways to handle your emotions and how you relate to food.
Get Help
Sometimes developing alternative habits or distracting yourself from eating isn’t enough. Try meditation or counseling, or talk to your doctor to see what resources and techniques they recommend to help you cope with emotional stress.
As you learn to practice better coping strategies and to curb emotional eating, remember to reward yourself. By patting yourself on the back for a job well done, you increase the likelihood that you’ll maintain your new healthy habits.
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Replies
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When I am hungry I say to myself I am hungry. If I am wanting to eat something I ask myself if I am wanting something because I am upset or the like. I try eating right as much as possible.0
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I eat when I'm reading a book because it heightens the pleasure. So that strategy doesn't work for me. I like to go shopping...at least window shopping. To the actual mall, not online. Gets me out of the house and away from temptation (I stay away from the food court). I tell myself that if I find something cute I absolutely love and cannot live without I will buy it. Most of the time I come home without having bought anything but having successfully and enjoyably avoided random, mindless eating.0
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keep a diary/online doc where you rant about what's making you emotional! and then ideally figure out new coping mechanisms.0
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Also, alot of the time, if you feel like you might be hungry, your body craves water! Obviously, eat at appropriate times, but also, stay hydrated! :-)0
