Overcoming emotional eating

joowelz
joowelz Posts: 172 Member
edited November 14 in Health and Weight Loss
Hi
I have been doing pretty well over the past 3 months with MFP, and lost approx 6 lbs, but totally fell off the discipline wagon this month. I am unemployed and looking for a job, and the rejection letters are taking a toll on me. Last night i was crying unconsolably, and the only thing that calmed me down was binging on chocolate cake. Since it's Christmas, I had it in the fridge (normally I would not keep risky foods in the house). Today I still feel bad, so I had more cake.

Since I don't like alcohol and would prefer not to take drugs like Ativan, food is my only comforter right now.

I know a few days of this won't kill me, (it just sets me back by a week or two) but just wondering if anyone has had success in overcoming emotional binging during times of great stress? How do you do it?

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    It helped a lot to stop thinking about food and eating in terms of willpower and being good, and instead plan meals I want to eat, and just buy/keep around what I have planned for those meals. Then, whenever I'm in doubt, ask myself if eating is going to help the situation or not. If the situation is not hunger, I need to find other solutions than food to feel better. Then the usual stuff - getting enough sleep and rest, regular exercise and fun, do something meaningful and something silly every day.
  • ronjsteele1
    ronjsteele1 Posts: 1,064 Member
    Invest your time and money in the book The Beck Diet Solution. She teaches skills for overcoming emotional eating. It has been well worth the time for me to work through this book. In the long run, getting a handle on emotional eating will be key to keeping weight off.

    In the meantime, make a list of activities you can do when you need comfort that are not food related. Go down the list when you feel like eating and know you don't need to. When you get to the bottom of the list and you've done everything you wrote down, if you still feel like eating something, eat one serving, log it, and move on.
  • terbusha
    terbusha Posts: 1,483 Member
    I think simply having someone to talk these issues out with would be very helpful for you. Bottling up all those negative emotions will just make you explode or find some destructive outlet for your frustrations. You don't want to do that.
  • zyxst
    zyxst Posts: 9,149 Member
    I keep asking myself "Am I really hungry or do I just want to eat?" helps me to not stress eat. I will take the food out and stare at it for a long time, asking myself that question. Most of the time, I put the food away and live with the pain. Sometimes I can find a substitute food (less calories or smaller size) and eat that. I understand now that I'm not a horrible person for overeating out of emotions/stress.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Maybe try and seek a constructive outlet for your emotions. Walking or other exercise is great for clearing the head and releasing endorphins.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    ronjsteele1 wrote: »
    Invest your time and money in the book The Beck Diet Solution. She teaches skills for overcoming emotional eating. It has been well worth the time for me to work through this book. In the long run, getting a handle on emotional eating will be key to keeping weight off.

    In the meantime, make a list of activities you can do when you need comfort that are not food related. Go down the list when you feel like eating and know you don't need to. When you get to the bottom of the list and you've done everything you wrote down, if you still feel like eating something, eat one serving, log it, and move on.
    trigden1991 wrote: »
    Maybe try and seek a constructive outlet for your emotions. Walking or other exercise is great for clearing the head and releasing endorphins.

    Another vote for both 1. Cognitive Behavioral Therapy, which is what the Beck book is about, and 2. exercise.

    I self-medicated with food, booze, etc., for years and now manage my stress with regular exercise and CBT techniques.

    The Beck Diet Solution: Train Your Brain to Think Like a Thin Person was available in my library system, so perhaps yours as well.
  • deedoe83
    deedoe83 Posts: 14 Member
    I looked back at my good memories that involved food and replaced the donuts and ice cream in those memories, picturing fruit like oranges instead to try and break that comfort association with the junk. I think it's helped. I haven't felt like I've needed sugar. That's big for me. I hope that helps.
  • FindingLaurie
    FindingLaurie Posts: 32 Member
    edited December 2016
    I'm an emotional eater, too. My shrink also recommended Beck's book. I bought it with the best of intentions and started doing the work, but for me it wasn't a good solution because it's "too rational". When I'm emotional eating, I'm NOT rational. I feel almost like another person, like it's sort of an out-of-body experience. I wish I could find something that WOULD help, like OP is asking. I've lost 60 lbs and just can't seem to break below where I am for more than a couple of days. I still have 40 to go, so I'm a long way from "done".

    Sorry, OP--my response is not helpful--I'm just identifying with you. You're definitely not alone in seeking an answer to this.
  • doittoitgirl
    doittoitgirl Posts: 157 Member
    Even if you do end up binging, I've found at least logging what you were feeling before you ate/during/after can help recognize the triggers before they happen and rationalize emotions instead of eating them. I have a diary app on my phone and if i get the urge i either record what i know set me off or i read my old reasons for eating and it brings me back down and i am able to make a better decision. For me, it looks so petty written down sometimes I realize it's not worth it. Maybe doing something similar could help you too :)
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