Alternate coping strategies

#1 work on it in therapy (which I am sure you know)
#2 Carve out some time for you during the day, where you can journal,meditate and reflect on your triggers etc. Give yourself time to dedicate to this, its a bit of time for you to meet the needs you are meeting with unhealthy coping strategies.
#3 replace coping with sensory input or low calorie snacks. Example cold carrots, cold apple, cold water with lemon, hot tea with strong herbal or earthy flavors. If you need your hands busy to soothe you- fidgets-google them there are so many-find one that works for you. Also, acknowledging your feelings when you get the cravings write a quick note to help you go over it in the you time in #2. Mindfulness and awareness are first steps to changed behaviors.

Just some of my thoughts and strategies....

I think learning for me, learning to deal with those moments of overwhelm has been key, then you might not feel that you need to eat (or whatever coping strategy you employ as a substitute). For me therapy had the biggest impact, and a meditation practice helps keep me more on an even keel - I've still got plenty of work to do though! I've tried all the other usual tricks, although I still have lots of chewing gum to hand!

Also as others have said, looking at the underlying cause - whilst I'm less likely to turn to food when I feel sad, when I'm really angry, I eat. I don't see it as a coping strategy any more though, I see it that I'm in some ways punishing myself for how I feel. If I don't enjoy what I'm eating in that moment what is the point?- that has helped me to see not as a comfort, but as a distraction from how I really feel in that moment which is unpleasant.

When I'm really anxious, I write how I feel, googledocs on my phone so I'm never without a way to put pen to paper. That is both my way of accepting that moment as much as it sucks, and also distracting myself which helps wind me down. I've been doing it a few months, whilst anxiety is always hard in the moment i like that I have a strategy for it.

rosebarnalice wrote: »

Like @Candyspun, I worked on just sitting with my feelings-- but sometimes it takes a bit of self-coaching to get there.

When I find myself staring into the pantry, I first check my food log. More often than not, I have had enough to eat, so ask myself (out loud!)"Ok, what are you really hungry for because you know it's not food. Are you needing comfort or companionship? Are you trying to stuff down a feeling with food? Can you put a name to that feeling? Tell you what-- let's go sit in your favorite comfy chair and see what this feeling actually is and what it feels like, ok? Even if it's an uncomfortable feeling that you don't like, you're not in physical danger, and you can just FEEL it"

@rosebarnalice i have to say talking out loud to myself when I'm alone might make me feel weird but it actually seems like it might help get me out of the pantry. I'm going to try it next time.