My dad used to tell me, You can eat good and healthy 23 hours of the day and “ruin” all the days “work” in the 24th hour. Off and on throughout my life I have done this same self savage-eat great, healthy and worked out, then at the end of the day, I’m tired, stressed or exhausted and instead of going to bed or laying down to relax for a couple minutes, I eat, typically a form of sugar or carbs. Going to any type of bread I had in the house, or any form of sugar. Organic, non GMO Cinnamon Toast Crunch was a favorite 18 years ago, little did I realize that one of the first ingredients is sugar, ahh that addictive sugar that keeps you coming back for more having those addictive tendencies. Labeled and considered by some as a healthier option, as I was once bamboozled by this, yet not in any way was this a healthy breakfast item! It was way too easy to go through the entire box in one sitting! So I stopped buying it. No matter what it was, it was in excess, that pesky sugar can wreak havoc on the weak and tired, especially if you have an addictive personality.
For a period of time pre Cinnamon Toast Crunch, I was stopping at Wendy’s after work and getting frosties till they started tasting like a cup of chemicals, so I moved to Justin’s organic chocolate peanut butter cups while I was waiting to pick my son up after school, but it wasn’t just a couple of those delicious little peanut butter cups, it was the whole bag. I didn’t think it was that bad or I justified it because it was “organic”. It was still sugar, still causing inflammation in my body, and never satisfying what I TRUELY needed, my need, for connnection, for love, for a hug, to share my day with someone, or more so needing some rest and relaxation. The sugar was manifesting skin rashes, I knew these patches of itchy rashes were from sugar, just was weak.
What I should have done was to just shut my eyes for a couple minutes while doing some deep breathing, or listening to calming music, call or reach out to someone or just actually be present to what I am feeling instead of suppressing or ignoring what I actually needed at that time. Something I never learned how to do, nourish myself, honor my feelings, and emotions. Breaking out of those engrained habits had to be an intentional practice. It had to be a conscious effort to change, because what I was doing was only making my life worse, gaining weight, aching joints, affecting my hormones and moods, the list goes on. Doing yoga regularly really helped me to tap into what I really needed to connect with my body. Finding a book “Savor”,
To just sit and breathe through any discomfort or loneliness I didn’t want to feel. Emotional eating. Being able to understand the hat was driving me or the craving to check out.
Tuning into your body and understanding the underlying emotions that drive your cravings, including loneliness, stress, or fatigue, is a vital step in breaking free from emotional eating. The goal is to develop self-awareness, cultivate healthier coping mechanisms, and learn how to address your emotional needs in ways that nurture you without relying on food.
1. Tune Into Your Body and Emotions:
a. Practice Mindfulness
Mindfulness involves being present and aware of what you’re feeling without judgment. By tuning into your body, you can become more attuned to the emotional states that drive your cravings. Some steps to practice mindfulness include:
• Body Scan Meditation: Lie down or sit comfortably and slowly scan your body from head to toe. Notice areas of tension, discomfort, or heaviness. This can help you become more aware of physical sensations that are linked to emotional states.
• Breathing Exercises: Deep breathing can help you slow down and focus on the present moment, reducing the impulse to eat out of stress. Practice 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8).
• Pause and Reflect: Before reaching for food, pause for a moment and ask yourself, “Am I truly hungry, or is something else driving this craving?” This moment of reflection can help you separate emotional hunger from physical hunger.
b. Identify Emotional Triggers
Pay attention to patterns that occur with your emotional eating. Do you tend to eat when you’re lonely, stressed, or tired? Keeping a journal can help you identify emotional patterns. Write down when you eat and how you’re feeling before and after eating. Over time, this will help you understand your emotional triggers.
2. Address the Underlying Emotions:
a. Loneliness and Connection
Emotional eating often stems from a need for connection. If you’re craving a hug or emotional support, food can feel like a temporary comfort. To address loneliness:
• Reach Out to Others: If possible, talk to a friend or family member. Sometimes a brief chat or a supportive message can help.
• Cuddle or Hug: Physical touch is essential for emotional well-being. If you’re alone, try wrapping yourself in a cozy blanket or a soft pillow to simulate the comfort of a hug.
• Join Communities: Engage in activities or groups that foster social interaction, such as online communities, exercise classes, or clubs.
b. Tiredness and Stress
Fatigue or high levels of stress can drive emotional eating, especially when the body is craving energy or relief. To address these feelings:
• Rest and Sleep: Prioritize a consistent sleep schedule. Sleep restores energy and helps regulate emotions. Even if you’re tired but can’t sleep, take a moment to relax in a quiet space.
• Stress-Relief Activities: Engage in activities like yoga, stretching, walking, or journaling. Regular physical movement can help release built-up stress and tension.
• Grounding Techniques: Practice grounding exercises (e.g., 5-4-3-2-1 technique, which involves focusing on five things you can see, four things you can touch, three things you can hear, etc.). This helps center your mind when you’re overwhelmed.
3. Break Through Emotional Eating:
a. Identify the Root Cause of Emotional Eating
Emotional eating is often a way of managing uncomfortable feelings. Start by asking yourself: What am I avoiding? Are you trying to distract yourself from stress, loneliness, or other emotions? Becoming aware of the root cause is crucial in addressing emotional eating patterns.
b. Find Healthier Coping Tools
Replace food with other comforting activities that support your emotional well-being:
• Movement: Exercise, whether it’s a brisk walk, dance, or stretching, can lift your mood by releasing endorphins and reducing stress.
• Creative Outlets: Journaling, drawing, or crafting can help express feelings and provide an emotional release without food.
• Mindfulness and Meditation: Practice mindfulness techniques such as deep breathing, visualization, or gratitude practices. These help soothe emotional tension and improve emotional regulation.
• Self-Compassion: Practice self-compassion by speaking kindly to yourself. Instead of criticizing yourself for craving food, acknowledge the emotional need and treat yourself with understanding.
c. Plan Ahead and Create Boundaries
Set yourself up for success by creating structures that help manage emotional eating:
• Meal Prep and Healthy Snacks: If you’re prone to eating out of emotion, ensure that you have healthy snacks available (e.g., fruits, vegetables, nuts, yogurt). This will allow you to nourish your body without overeating.
• Emotional Check-ins: Before meals, ask yourself how you’re feeling emotionally. A simple question like, “Am I eating because I’m hungry or because I need comfort?” can break the habit of eating mindlessly.
4. Cultivate Emotional Resilience:
Emotional resilience is the ability to cope with stress and difficult emotions without turning to unhealthy coping mechanisms like food. You can build this resilience through:
• Self-Awareness: Keep tuning into your emotions and how they affect your behaviors.
• Cognitive Behavioral Techniques (CBT): CBT helps challenge negative thought patterns and replace them with healthier, more positive thinking. For example, instead of thinking, “I’m so lonely, I need food,” you can think, “I’m feeling lonely, but I can reach out to someone or practice self-care.”
• Engage in Hobbies or Passions: Doing things you enjoy or are passionate about can serve as a positive distraction and help you feel more fulfilled, reducing the impulse to turn to food for comfort.
5. Build a Support System:
Sometimes emotional eating is a deeply ingrained habit, and breaking it requires support. Consider:
• Talking to a Therapist: A therapist or counselor can help you explore the emotional roots of your eating habits and teach you new coping strategies.
• Support Groups: Whether online or in-person, connecting with others who are working through similar struggles can provide encouragement and practical tips.
• Accountability Partner: Having someone who can check in on your emotional health and eating habits can keep you motivated and mindful.
Final Thought:
It’s important to be patient with yourself as you navigate emotional eating. Developing new coping mechanisms and breaking old habits takes time. By tuning into your body, acknowledging your emotions, and choosing healthier ways to care for yourself, you’ll be building a stronger, more resilient relationship with food and with your own emotional needs.
