Something happens and we go digging for "something" to fill the void left by sadness. anger. pain. anxiety. boredom.
I found this beautiful card on Noshtopia the other day and it got me to thinking...
It is a lot easier to stop before the first emotional bite, rather than half way through the first (bag of?) cookies.
5 Steps to End Emotional Eating
1. Recognize Emotions.
- Name your feelings out loud. "I'm Really Sad." or "Holy Crap, I'm Angry!" feels validating.
- Notice what do you "DO" when you're feeling - cry? yell? get quiet?
2. Recognize Emotional Eating.
- Keep a food journal and write down how you're feeling each time you eat... patterns show up quickly in ink.
- H.A.L.T. before you eat. Ask, "Am I Hungry Angry Lonely or Tired?"
3. Give Yourself Options.
- Make a list of non-food options for coping, like calling a friend, going for a walk or writing it down.
- Empower yourself with choices!
4. Get out of the kitchen.
- close the fridge. turn off the lights in the kitchen. and walk out.
- CHOOSE to go feel, share or channel those emotions in another room.
5. Give Yourself Grace.
- Guilt and shame are powerful emotions that will feed urges and cravings.
- When you DO give in to emotional eating urges - DON'T beat yourself up!
Developing a coping "tool belt" that does not include food will channel negative energy and negative feelings into a sense of personal empowerment.
I (trainer confession!) have found myself knee deep in a bag of Arrowroot Cookies! There is no better feeling than saying - out loud - "Wow. I'm Sad." Then rolling the bag up, putting it away and walking out of the kitchen.