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Pay attention to your emotions as you start to think about eating (you might feel hungry, or have a craving to eat something). Notice your emotions as you eat, and after as well.
Start with the emotional trigger that occurs most frequently. So if you only have social eating triggers once or twice a week, but you have stress or comfort triggers multiple times a day, c...
If the need is a way to cope with stress, you need to find some healthy way of doing that other than eating. If you don’t, then the need will become so strong that you’ll cave and eat.
If you’re focusing on stress, pay close attention to it. Try to notice every time it comes up. You might want some kind of visual reminder placed where you’ll see it when you get stressed (a...
If the technique is going for a walk when you get stressed, then every time you notice the trigger, go for a walk, even if it’s just for 1-2 minutes.
If you strongly want to eat,...
Ask friends and people online to support your new change. Report to them daily and ask them to hold you accountable.
Do this technique for one emotional trigger for at least a couple weeks, if not a month.
When you feel you have a handle on it, repeat the technique for another emotional trigger...
Instead of eating, try some kind of exercise, such as pushups, walking, jogging, weights, or yoga. Try deep breathing or meditating for 2 minutes. Try massaging your shoulders. Drink water.
Some healthy ways to deal with boredom is to go for a walk. Find a comfy spot and read a novel. Find friends to play sports with or go for a hike with. Learn to garden or sew. Make tea. Write. Jour...
Did you put in a hard day’s work? Did you accomplish something great? Don't reward yourself with food.
Instead, take a nap. Get a massage. Take a bath. Have tea. Allow yourself s...
We often use food as a way to comfort ourselves.
Find a friend or loved one to comfort you or give you a hug. Again, tea can be a good choice. Snuggle with a pet. Do yoga or medi...
Often we eat as a way to socialize, or because other people we’re socializing are eating. Learn other ways to socialize instead:
Go for a hike, play sports, make healthy food with frie...
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Negative emotions may lead to a feeling of emptiness or an emotional void.
Food is believed to be a way to fill that void and create a false feeling of “
While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.
This cycle typically doesn’t end until a person addresses emotional needs head-on.
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Eating disorders, from binge eating to calorie counting, or feeling guilty of eating 'bad' foods can wreak havoc on our health and happiness.
The core issue lies within our emotions, and ...
Eating can be an emotional activity, with deep connections on how our brains and bodies work. Emotional overeaters are:
Overeaters tend to have an 'all-or-nothing' approach oscillating between an all-good diet or an outright unhealthy one, depending on the particular underlying emotion.
To be in control does not mean restraining. A person who is in control should have the capacity and freedom to self-govern.
Rather than fighting with your body, provide it with an autonomous control by allowing all kinds of foods back in your life, yet eating consciously, paying attention to your meals, savoring them fully. Being mindful can maximize your pleasure and minimize your eating.
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Emotional eating is sometimes called "mindless eating" because we often don't think about what we're doing and let our unconscious habits or drives take over.
When you’re under stress, your body is likely producing higher levels of cortisol, a stress hormone that tends to make people crave sweet and salty food—the stuff that’s generally not good for us.
Create a simple stress management plan, or find stress relievers that fit with your specific situation.
Many people use food to deal with uncomfortable emotions like anger, frustration, and fear. There are healthier ways to cope with emotions:
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