Advertisement

Doing Life Together

Doing Life Together

Tips to Break Emotional Eating

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.

Advertisement

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

How God Helps With Relationship Insecurity
Like many people, you may have been hurt in a relationship because of trust violations. Or maybe growing up, you couldn't trust those around you to keep their word or treat you kindly. As a result, you struggle with insecurity. Don’t despair. ...

posted 7:00:53am Feb. 10, 2016 | read full post »

The Warning Signs of Family Stress
The Jones family has been under a great deal of stress lately. Dad's corporation is downsizing and jobs may be eliminated. Mr. Jones could be one of those jobs. Mrs. Jones' mother passed away suddenly, leaving a deep vacuum of support and help. ...

posted 7:00:19am Feb. 08, 2016 | read full post »

A Super Bowl Outcome You May Not Like
Super Bowl week! Yes, we are obsessed with the game. And part of that obsession includes our Super Bowl menu. But what if I told you that your menu and eating habits are influenced by the game. Super Bowl  has an eating outcome you may not ...

posted 7:00:32am Feb. 05, 2016 | read full post »

Conflict? Who Should Make the First Move?
Hannah hadn't spoken to her mother for a month and the tension between them could be cut with a knife. It was Saturday morning and Hannah was contemplating picking up the phone and making a call. She wanted to resolve the problem. But here ...

posted 7:00:31am Feb. 03, 2016 | read full post »

Fighting with a Narcissist
Rich and Sharon have constant fights, and the fights take on a common pattern. Sharon is dating a narcissist. The key traits of a narcissist are to be self-centered, need to be admired, be right, not admit fault and feel superior. All of ...

posted 7:00:58am Feb. 02, 2016 | read full post »

Advertisement


Report as Inappropriate

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

All reported content is logged for investigation.