Emotional Eating Solutions

If you are like me , you have battled what’s called emotional eating at some point in your life.

Let’s talk triggers. Do you know what those triggers are? I’ll give you a couple of examples of things that are mine and how I’ve come to combat them...most of the time.

When I am learning something new or in production creative mode, I have a tendency to want to eat more frequently. It’s a destination procrastination because it’s hard work, I fear judgement upon completion and the fear of people not liking what I’ve wrote sinks in. I understand now that those triggers come from a childhood of being constantly ridiculed and the fear of judgement and disapproval I felt back then is programmed in my memory bank to feel those feelings as an adult, even though I carry the confidence now, that I didn’t then.

So my solution??  I keep a ginormous cup filled with water beside my desk that I sip on , I make sure to eat every 3 hours, I stand at my desk instead of sit, and when I eat, it’s mindful, with no technology or TV in front of me.

Another trigger I have is alcohol, so I avoid it, and I really don’t miss it. The days I sit back and have a glass or 2 of wine have also been the ones I’ve chosen ice cream and nachos for dinner.

The next exercise may help you identify your triggers and what I like to call "trigger stompers."

Spot the Triggers. Think back to times where you feel like you have emotionally eaten. What happened that day? Is there a pattern?

How to Avoid the Triggers "Trigger Stomper" List

Give your body the right fuel.

Manage your stress. This can include turning off all phone notifications, taking a bath, listening to music, breathing deeply for 10 minutes, reading, journaling, going for a walk.

Retrain your brain. Identify your power phrase that will put a tailspin on your emotion. It’s okay to feel bad, and it’s also okay to exchange your negative feeling for a positive feeling. Say it out loud even if you don’t feel it at the moment.

Identify your “happy place “.  A hobby or activity you love to do will trigger positive emotions, release endorphins, and emotionally fill in the same way that food temporarily does. Quite often the first things that come to mind have other people in those thoughts and that’s great, but what if others are not around when you are feeling low? Go a little deeper, and find enjoyable activities that involve no one else but you.

If you have a scale and weigh yourself often, give it away, or put it away for a while. If weight creeps up when we are trying to move it the other way, this can cause a “why bother” feeling, drag us down, and really create a downer day. I remember days in my peak of an emotional eating experience where the scale would dictate how my day would be, I’d even get on it 4-5 times per day just hoping it would go down, and instead of feeling strong and energetic, I would feel emotionally weak, frustrated, and cranky. It doesn’t show everything that’s happening inside your body.

Know your goals. When you've put all your goals in the forefront of your mind, and you know WHY you want those goals, you can actually shift your mindset, and you'll feel so good about yourself cravings, and even triggers will diminish.

Start journaling with pen to paper. When thoughts are in our heads, they stay there. When we release them, problems get solved, feelings are released, and bonus: Hands are busy. You don’t have to share your writing with anyone.

Pay attention to your environment. Is someone bringing you down? Anyone really close to you not on the same page as you? Everyone comes to a place of self-improvement on their own. You cannot change anyone but you can lead by example, and bring new like-minded people into your world. It doesn’t mean you have to “break up” with anyone, but be aware, and perhaps have a conversation with that person about your goals.

Be okay with making mistakes and move on. We are all human, and all have times when things don’t go according to plan. Accept the challenges and move on.

There are times when we are making changes and because of that,  certain relationships are going to get awkward and that is purely normal. Sometimes it is the people closest to us that are going to make it hard to stay on track. Sometimes there is guilt attached to being the one that is suddenly different. In the long run, all the people around you benefit highly from your health and happiness.

Instead of feeling guilty, praise yourself for the gift of health you are building. Everyone benefits when you feel good when you are happy with yourself. Your mood is amazing, you are able to face challenges with ease, and you will smile more from all the positive energy you are creating and passing around. Again, I can’t stress it enough, communication is key.

You have a choice, you have a voice. Use it!

You Got This!