Have you noticed in your social circles that everywhere you go there is food? It doesn’t matter where you are, there’s food galore! Do you have an upcoming wedding to attend? You know there will be food. A funeral? Same thing.
There’s always food to eat! No matter the situation, emotion or circumstance, it seems there is always food available.
Emotional triggers for food are created before we even realize it. Mindful eating helps us overcome emotional eating gradually. Here are just a few ways of the many ways to assist in the transition.
Identifying Emotional Hunger vs. Physical Hunger
Just because your stomach grumbles doesn’t always mean you are truly hungry. Consider other factors as well. Like, did this hunger just pop up out of nowhere? If so, that’s a sign of emotional hunger. Did something recently happen to trigger an emotional response for food?
Another good test – If you have an apple sitting next to you and a candy bar in the next room, which would you choose? Ok, let’s say for this exercise you have identified your hunger and it’s emotional. Now how to you stop it?
Create an Obstruction to Delay Eating
It’s a knee-jerk reaction to undergo something emotional, happy or sad, and then immediately feel the need to sate your hunger with snacks or unhealthy food choices. So, create a diversion. An obstruction. A plan to delay eating so you can be very deliberate in eating mindfully instead of on an impulse.
Perhaps you could make a list of all triggers where emotional eating is the go-to fix. Realize that cravings are typically related to emotions and not physical hunger. Keep a food journal specifically noting the times of the day when you are tested by emotions to eat and make bad choices.
Maybe you make yourself walk outside around the entire office three times before allowing a snack/meal. Maybe you pick up the phone and call a friend to talk you off the ledge, or even talk about anything other than food to distract you.
Whatever it takes to delay the trigger finger and force you to consider whether you are about to partake in emotional eating or physical eating.
Check-in with Your Inner Foodie
Take a moment to dig deep and have a serious talk with yourself. How will you feel if you pick the candy bar? Will you feel guilty and derailed? Why isn’t the apple the preferred choice? It’s better for you, a source of good fuel, a natural appetite suppressant and delicious!
What type of feeling are you searching for with this hunger? Is it simply the sugar high you want or fuel to get through the day? Eating mindfully should be pleasant and tasty. With time, the better decisions get easier and easier.
Set Yourself Up for Success
No one particularly likes the guilt associated with an emotional eating episode. Sure, you feel better while you are eating, but afterward it’s just not worth it.
Being riddled by shame and guilt, not to mention anxiety about the next time you’ll be in that position and forced to make a decision. Eating mindfully to overcome emotional eating will require you to plan ahead.
If you are going somewhere and you know there’s going to be terrible choices of food that smell so good and make your mouth water, keep a stash of healthy snacks in your purse or car’s glove compartment.
Granola bars, protein bars, nuts, berries, etc. Try to have bottled water on hand at all times. It’s not impossible as long as you aren’t full of excuses.
Let Go of the Food Guilt
When you slip, because everyone does, don’t beat yourself up. It’s OK. The world isn’t going to end over a cheeseburger. Pick yourself up, dust yourself off and start over. A positive attitude goes a long way with mindful eating practices!
Remember the food journal? Don’t forget to write down your successes too. They matter. Every single one!
It’s not easy and it takes time, but eating mindfully to overcome emotional eating is very possible and becomes a little bit easier with every success.
New habits aren’t created overnight, so don’t expect an instant delivery from emotional eating. Take it one day at a time. The positive feelings you have with each success will motivate you to continue good choices!
