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Cravings got you down? Stress leaving you reaching for the chips instead of the kale? You’re not alone. Emotional eating — that urge to turn to food for comfort or to numb difficult emotions — is a common struggle for many people.
According to the American Psychological Association (APA), nearly 27% of adults admit to turning to food as a way to cope with stress. Of those people, 34% say this coping mechanism has become a habit, leading to unwanted weight gain.
But your eating habits don’t have to define you. Understanding the connection between your mind and your plate allows you to break free from the stress-snack cycle and adopt healthier coping strategies.
If you’re struggling with emotional eating and stress-related weight gain, this article is for you. Below, we’ve compiled a list of tips for managing emotional eating and regaining control over your relationship with food.
Listen to Your Body
The first step to conquering emotional eating is learning how to listen to your body. Pay attention to your body’s cues for hunger and fullness, and notice any emotional triggers or patterns that may lead to overeating. Ask yourself: Am I really hungry, or am I eating out of boredom or stress?
Learning to differentiate between physical and emotional hunger can help you make more mindful decisions about when and what to eat.
Identify Your Triggers
Once you’ve figured out how to distinguish physical hunger from emotional hunger, the next step is to identify your triggers. A food journal and tracking your feelings before and after eating is one surefire way to do this. Journaling can help you pinpoint the emotions, situations, or events that trigger your emotional eating episodes.
Some common triggers for emotional eating include stress, anxiety, sadness, boredom, and loneliness. By recognizing and understanding your motivations, you can develop alternative coping mechanisms to use instead of turning to food.
Practice Mindful Eating
Eating should be an experience, not just a mindless activity to fill a void. Slow down and focus on the taste and texture of your food. Savor each bite. This mindful approach can help you become more aware of your body’s hunger and fullness cues, allowing you to regulate your eating better.
It can also help you build a healthier relationship with your plate. Soon, you’ll find joy in nourishing your body, not just filling it.
Find Alternative Coping Mechanisms
Grabbing a box of cookies might feel like an easy way to cope with stress, but healthier alternatives can provide the same relief without the unwanted side effects. Instead of turning to food, consider exercising, journaling, talking to a friend or therapist, or just taking a long walk.
Silk & Sonder is an excellent resource for guided journaling and self-reflection, while apps like Headspace or Calm can help you practice mindfulness and manage stress.
Find what works for you and gradually incorporate these alternative coping mechanisms into your daily routine.
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Focus on Nourishing Your Body
Instead of feeding your emotions, focus on nourishing your body. Throw out the processed junk food (no matter how tempting it may be to keep it for a rainy day) and stock your pantry and fridge with wholesome, nutrient-dense foods.
Try recipes like the Mayo Clinic’s dietitian-approved black bean burgers with chipotle ketchup or Mediterranean fish fillets with roasted vegetables.
These foods will provide your body with the vitamins, minerals, and fiber it needs to get through the day, leaving you feeling energized and empowered instead of weighed down and sluggish.
Surround Yourself with Supportive People
Working through emotional turmoil isn’t easy, but having a strong support system can make a big difference. Find a friend who loves trying new recipes with you, a workout buddy who motivates you to move, or a therapist who can offer guidance and support.
If you’re having trouble finding someone you know who can provide the support you need, consider joining an online support group on Meetup or a community wellness program.
Remember, you’re not alone in this journey, and having a cheering squad in your corner can give you the strength and encouragement you need to overcome emotional eating.
Be Forgiving of Yourself
No matter how hard you try, there may be times when you slip up and turn to emotional eating. This is normal and human. Each day is a new opportunity to make healthier choices, so choose self-compassion and forgiveness. Progress isn’t always linear, and setbacks are a natural part of the process.
Celebrate your victories, big and small, and know that you’re capable of creating a healthy and joyful relationship with food.
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