What do I do if I'm an Emotional Eater?
Long work hours... stress... some of us have turned to food!
When we experience stressful events or negative emotions (such as anxiety, anger, emptiness and sadness), temporary comfort often comes in the shape of food. They don't call it “comfort food” for nothing, do they?!
When we expect something to bring us pleasure and/or relief from distress, that expectation actually amplifies the rewarding value of food. This is what we call a “vicious cycle.” (Yes, we can change this cycle!)
You Are In Control!
First, change your emotional appraisal or expectation of food to bring comfort (happiness, etc.) and “retrain your brain” to think differently. Draw towards what you want and push away from what is no longer desirable. Develop a statement that draws you towards healthy eating habits like, “I feel great when I choose a healthy way to cope with my emotions!” Next, develop a statement that pushes away from using food as a coping mechanism. Something like, “Eating to comfort myself actually makes me feel more miserable.”
Second, find behaviors to replace food. Develop a “Menu” that lists any pleasurable activities that you can think of and any comforting activities that you can think of. This way you will have a list of options that you can use to obtain pleasure and/or relief from emotional distress. Some examples of “Comfort Menu” items include:
- Deep Breathing
- Meditating
- Positive Imagery
- Squeezing a Stress Ball
- Giving Yourself a Hand Massage
- Making a Stress Free Zone to Relax Within
- Spending Time Outdoors in the Sun
- Stretching
- Taking a Quick Walk
- Listening to Your Favorite Song
- Writing Down Your Emotions
- Lighting Scented Candles
- Smelling Citrus or Coffee
- Talking to a Friend
- Cuddling with a Pet
Third, trigger and strategy. You can use the items on your “Comfort Menu” to fill in as the new routine.
This should look like this: “When , I will because it provides me with .”
Here’s an example: “When I feel stressed, I will take a walk because it provides me with a sense of calm and peace of mind.”
Whereas the old automatic response would be to eat when feeling stressed, the new routine would be to take a walk. This planned response is a guideline for you to follow. Write it down.
Read it. Practice it. We are going for progress, not perfection. Change is a process, not an event.
eHealth Challenge Tip: Chew, chew, chew!
It typically takes the stomach 15 to 20 minutes to signal the brain that you’ve had enough food. Savor each bite by eating slowly and allow yourself to hear when you are full. This is an important skill to learn, regardless of where you are in your health journey. Skip second helpings (which could double your caloric intake) by standing away from the food, keeping yourself occupied, and enjoying the company of those around you.
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