Doing Life Together

Doing Life Together


Tips to Break Emotional Eating

posted by Linda Mintle

Last night, I did a live webinar on Food Addiction and emotional eating. So many of the call-in questions concerned what to do instead of reaching for food when emotionally upset. This is a great question because it has to do with breaking the habit of going to food for emotional reasons.

In order to break that habit, you have to substitute another behavior for the food. This doesn’t mean that the substituted behavior will be as pleasurable as eating, as easy to do as eat, or as rewarding as food. But it does mean that if you can continue to substitute another behavior, or what I am calling use an an emotional rescue,  you will eventually break the habit of reaching for food to soothe yourself.

Here are examples of emotional rescues. Your list should be tailored to you.

 

 

  • Walk around a room–get up and move and distract yourself
  • Talk to someone
  • Play a CD and get lost in the music
  • Write a To Do list
  • Draw or paint
  • Take a long relaxing bath
  • Clean something
  • Play with your pet
  • Count to 10 and then backwards, deep breathe
  • Pray
  • Journal your thoughts
  • Exercise–short walk, stretching, etc.
As you develop your list, come up with ideas you can do in the car, at the office and at your home. Look at the list when you want to eat and make yourself choose an emotional rescue. Over time, you can change your pattern of emotional eating.

Another technique called the Graduated Approach, uses this idea with food. When you feel like you must have a trigger food, add a small helping of a fruit or vegetable to the trigger food. Do this every time you reach for the trigger food and add a little less of the trigger food, and more of the healthier option. Eventually, you will associate the healthy food with the reward feeling of the trigger food.

Add these two tips to your plan to work on breaking free from emotional or compulsive eating. It can be done.

 



Previous Posts

Fatal Attraction: What You Found Attractive May Now Bother You
When John dated Katie, he was attracted to how book smart she was and how much she loved to learn new things. He is the first to tell you, he's not cut out for academics and loves to play instead of learn. As someone who needed to play more, Katie was attracted to John's outgoing and fun personality

posted 6:00:02am Sep. 30, 2014 | read full post »

Would You Rather Be Shocked Than Bored?
I can remember so many times when my kids would say to me, "I'm bored!" And they didn't like my response, "That's a good thing. Maybe you can listen to your thoughts or think creatively." Truth is, most of us don't like to be bored. At least not in this wired age. Our typical boredom trainers are

posted 6:00:54am Sep. 29, 2014 | read full post »

Kardashian Catwalk Controversy: A Little Sibling Rivalry?
Think drama! NO, think mindless drama. Now who comes to mind? The Kardashians of course. If there is a way to keep their names in the news, they find it. And so it goes with the latest "controversy." Apparently, 18- year- old Kendall Jenner banned sister Kim Kardashian from attending her fashi

posted 7:55:46am Sep. 26, 2014 | read full post »

Lifestyle Changes Now May Prevent Alzheimer's Later
I remember when my grandmother began to have memory loss in her early 80s. It was hard to watch because she knew she was losing it. Eventually, Alzheimer's took its hold on her mind and she ended up in a nursing home not knowing who we were. If you, like me, have a family member who suffers with

posted 6:00:32am Sep. 24, 2014 | read full post »

What is Bipolar Depression?
When academy award winning actress, Catherine Zeta-Jones announced that she suffered from Bipolar II Disorder and checked into a mental health facility for a brief stay in 2011, it made celebrity news. People wondered. What is Bipolar Disorder and how does that differ from depression? The Nat

posted 6:00:15am Sep. 22, 2014 | read full post »




Report as Inappropriate

You are reporting this content because it violates the Terms of Service.

All reported content is logged for investigation.