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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 “fullness” or temporary wholeness.
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Make sure you get enough nutrients to fuel your body. If you eat well throughout the day, it may be easier to spot when you’re eating out of boredom or sadness or stress.
While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.
You may find yourself eating in front of the television, computer, or some other distraction. Try switching off the tube or putting down your phone the next time you find yourself in this pattern.
Resist isolation in moments of sadness or anxiety. Even a quick phone call to a friend or family member can do wonders for your mood. There are also formal support groups that can help.
Some people find relief in getting regular exercise. A walk or jog around the block or a quickie yoga routine may help in particularly emotional moments.
Feelings of shame and guilt are associated with emotional eating. It’s important to work on the self-talk you experience after an episode.
Keeping a log of what you eat and when you eat it may help you identify triggers that lead to emotional eating.
Resist grabbing a whole bag of chips or other food to snack on. Measuring out portions and choosing small plates to help with portion control are mindful eating habits to work on developing.
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