During this unprecedented time, many of my clients are struggling with emotional eating. It’s common to turn to food when so much uncertainty looms. Please know that you’re not the only one struggling with this. It is important that you don’t judge yourself or feel alone, as this type of response will only create more stress.
The solution to overcome emotional eating is different for each of us. But there are a number of strategies I can offer that may be helpful.
Look at your triggers.
Pay attention to what’s going on when you indulge in food in an unhealthy way. What emotions are coming up? Fear? Anger? Boredom? By looking at the triggers that cause us to overeat, we can address them in a healthier way.
Make a plan.
Once you’re aware of what’s causing you to overeat, you can make a plan for handling it. Again, this will be different for each of us. Implement the most effective solution for you. Here are a few suggestions to get you started:
- Choose a healthier indulgence. If sugar is your challenge, switch out sweets for granola bars, apples with nut butter, yogurt with fruit, and chia seed pudding. These snacks are more supportive of health.
- Find a healthier coping strategy. If you find that stress and fear are your triggers, look at more effective approaches to dealing with your emotions. Ask loved ones for support. Use a meditation app like Calm. Go out for a walk. Journal.
Get support for your emotional eating.
Reach out to an understanding friend, family member or partner and talk about what’s going on with you. Just shedding light on your problem can be immensely helpful.
Also, feel free to schedule a consult with me and I can guide you through the process of finding solutions and moving forward.
Eat three regular meals.
Eating breakfast, lunch and dinner at regular hours will balance your blood sugar and help prevent cravings.
Take a break and see if you’re still craving.
This is one of my favorite simple techniques for breaking a binge in the moment. Step away for 10-15 minutes and see if you still want whatever you’re craving. You’d be surprised how many times you’ll find you no longer need it. And if you do, that’s ok too, but give it a try.
Avoid temptation if possible.
Is there a food you find difficult to eat in moderation? I can have one square of dark chocolate. However, if there’s cookie dough in the fridge, I’m in trouble. So I avoid buying cookie dough if it’s not a special occasion.