How to curb emotional eating?

I suggest getting counseling. I'm in a masters program right now for clinical counseling. Talking about the issues and getting to the root of the emotional eating you're experiencing may be very beneficial. It helps a lot to talk to someone experienced in listening and help you to get to the source of daily struggles

Many of us want to eat for comfort when stressed. There is a lot of modern stress and the food is always there. This is more normal than most people think. Sometimes when we think we are hungry for food we are really hungry for some other basic need; warmth, hot tea, hot bath, massage, hugs, insecurity/journal or creative writing, quiet/meditation, SLEEP. Mostly it is finding other ways to deal with stress, other comfort that is not food. It's just building new habits for dealing with stress. Like positivepowers said, keep busy away from food, hands and mind.

Counselling is a better way to deal with this. Take proper balanced diet and sleep well. Meditation, hot bath, breath exercise will help you to relive stress and feel better.

I know exactly how you feel.. For me it would seem that I either eat everything in sight or nothing at all.. There is no in between.... It's a vicious cycle really as I eat everything then feel guilty, so the next day I barely eat a thing to compensate for the previous days actions.. I found CBT (Cognitive behavioural therapy) really helped.. Also doing yoga.. It's all in the mind (or at least it is in my mind) and I found refocusing my energy on something other than food was key (although it was bloody hard to do at first..)

http://www.helpguide.org/articles/diet-weight-loss/emotional-eating.htm

My solution is tea! Instead of emotional eating I make myself a cup of tea and treat it like a huge indulgence. Buy fancy different tea types if it helps. Tea is now my emotional crutch when I'm sad.

Lots of good suggestions on here. Also The Beck solutions and OA has helped some people avoiding carbs and knitting helps me.

What helps me (sometimes; not all of the time) is to do a check-in whenever I feel like eating something outside of normal meal times. It usually looks something like this:

• Am I hungry, or am I just trying to eat through a feeling? If the latter, will eating actually solve that feeling?
• Can I eat a moderate amount of what I want and feel satisfied? Or will I become excessive with it?
• Have I let myself become overly hungry between meals? Did I restrict too much? Is there a meal coming up?
• Is there another, more productive thing I could do instead of eat?
• Do I care if I exceed my calorie goals for the day?

Sometimes, the answer to that last one is no -- I don't care, and I'll still be okay as long as I don't let "not caring" become my norm rather than my exception. A lot of times, though, I find that taking the time to talk myself out of emotional eating will work. Sometimes I talk to my significant other or friends instead, if it's a feeling thing. Sometimes I go for a run, which helps me with feelings issues. Other times I make tea, like some users have said.

The longer you work at reframing your coping mechanisms, the more instinctual and easier it gets. It stops being a trial. But it takes time and a lot of introspection, in my experience.

Counselling is a good idea to address the root of the issue. I find that coming on MFP and reading the success stories is very helpful. Many of the posts on those threads discuss issues the person has had to overcome and emotional eating is one for lots of us. Good luck!

Seek help from a therapist or counselor, i would say one that specializes in DBT/CBT.

Incorporating things into your lifestyle like meditation, yoga, time for you to relax (for me it's taking long hot bubble baths), reading, playing music, or finding a hobby you can immerse yourself in.

I know it's not the same... but i pick my lips until they bleed, i pluck my eyebrows out with my nails until i am brow-less, and i do all of these things without even realizing it. I only do it when i'm bored or doing something stressful and monotonous. It may be the same with you, don't give yourself the opportunity to be bored and learn techniques to cope with your stressors (hell eliminate them if you can!)

Kullerva wrote: »

rainbowbow wrote: »

I know it's not the same... but i pick my lips until they bleed, i pluck my eyebrows out with my nails until i am brow-less, and i do all of these things without even realizing it. I only do it when i'm bored or doing something stressful and monotonous. It may be the same with you, don't give yourself the opportunity to be bored and learn techniques to cope with your stressors (hell eliminate them if you can!)

I used to do a lot of these things. Mindfulness is key to eliminating those behaviors. Pain releases endorphins, just like exercise. If you focus on truly being wherever you are (and focusing on that), you can actually forget to hurt yourself. Worked for me...90% of the time, anyway.

Yes, i've been told that the small amount of pain stimulates endorphins. It's not painful enough at the time, in all honestly it feels good and relaxes me.

It's only until i look down with my fingers covered in blood that i feel the pain.

I exercise all the time because it has helped with it tremendously. But i've found sometimes that even when i realize i'm doing it i have a hard time stopping myself because it feels *too* good. This is especially true if it's on my brows and i have some thicker hairs, or on my lips if i have a dry patch that needs to be ripped off. That's OCD for you....


Anyways, i've tried most of the methods they suggest (like popping myself with a rubber band, etc.) but i find the best thing is to be doing something that requires my full attention (preferably with my hands required).

I looked for help by going to a Psychologist. I went through Intensive Outpatient Program were there is classes that specifically target my specific problems (three hours in total for me). I am not saying you should go on the program just letting you know that there is that stuff . I would go talk to therapist if you prefer just you and no other patients. Classes are fun though because you can share your struggles with people who has the same problem. Now, I am out of the program as I got better. The only thing I have is one on one therapy.

Hi again maggiearyan,
Lest I be misunderstood...I'm on this message board because I struggle with my weight. I wanted to let you know that you aren't alone. I don't have all, or even any, of the answers. All any of us are doing is telling you what we do and how we deal.
For most of us, I am certain that the biggest problem is comfort eating. The world is stressful and food is a legal drug. I take it a day, or on some days, an hour at a time.
What ever it is that you do, stay strong! You can do it.