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Posted on April 4, 2012 by admin
Like it or not, we are all emotional eaters to some extent. No I am not just talking about sitting down with a bowl of ice cream to help forget the latest break-up. I am talking about the all encompassing role that food plays in our emotional life. Links between food and emotions are a part of nearly every culture. We celebrate success, we mourn loss, we reward, we sooth, we socialize; you name it we do it with food.
This influence draws a very tight and often unconscious link between our experience (or avoidance) of normal day-to-day mood fluctuations and food. Combine this with the almost continuous presence and availability of food in our society and the recipe for poor health seems inevitable. But wait! We are strong, intelligent, free thinking human beings. We do not have to be the victim to the food world around us. We can take control of our lives, our emotions, and how we deal with them.
5 Simple Steps to Controlling Emotional Eating
1. Identify the TRUE emotional need
For example, let’s say you tell me that you eat out of boredom. If boredom is truly the eating trigger, then eating – as an activity – does to some degree meet the need. However, if it is the only option you use every time you are bored; then that can become a problem. So in this case, since the true need that is going unfulfilled is the need for something to do people come up with healthier ideas like: read a book, take a walk, knit, work around the house. These are all perfect matches if the trigger is truly boredom. Sometimes however people misidentify the actual need or true trigger. So in this example after really thinking about it you might realize that the boredom is actually better described as loneliness. In that case none of the activities listed above will fulfill the true need, which is companionship, or at a minimum, contact with other people. Therefore, calling a friend, going out and people watching, or taking a walk to visit some neighbors would be better choices than activities like reading a book or knitting. The better you get at identifying your “true need” in the moment, the better chance you have of identifying the most effective coping strategy to fulfill that need (and not reach for food).
2. Practice Emotional Awareness
Connect. Take a deep breath and close your eyes. Breathe comfortably, taking gentle and full breaths. Tune-in to your body and focus on the sensations you are experiencing. Allow your stomach to rise, and then your chest. Notice the air flowing past the tip of your nose and filling your lungs. Turn your attention to how your body feels in the moment without judging or interpreting.
Observe. When you are relaxed and feeling in tune with yourself, ask yourself the following kinds of questions: What’s going on? What am I sensing? What am I feeling? What am I thinking? Try to do this while maintaining the relaxation generated in the previous step.
Evaluate. Continuing in this relaxed state, think about the answers to the questions you have just posed, and based on those answers, try to tune in to your true needs. Keep in mind that you can do this at any time throughout the day. It only takes a moment or two. You might consider pausing when you get an urge to eat and doing the exercise before making the decision to snack. It is a very useful strategy to break the emotional eating cycle.
3. Handle your emotions now – not later.
Some people are labeled as “emotional” or “hypersensitive” others are described as “stoic” or “emotionless.” Neither extreme is ideal. It is important to be able to control and at times suppress your emotions in the moment if appropriate to do so. It is equally important not to stuff them forever. Expressing your emotions in a healthy way, when the time is right, is essential to good health. Becoming skilled at managing your emotional expression so that you process your emotional experience in real time is a key to eliminating the need for other less adaptive coping mechanisms (like over-eating). Finding healthy outlets is important. Some folks use distractions like exercising, others prefer journaling or meditating. Some rely on close friends, coaches, therapists and mentors; all work well and the more diverse your coping repertoire the better.
4. Pinpoint the Triggers
In addition to trying to learn as much as you can about your emotional state in the moment, it is important to identify emotional triggers. Think about what triggered your last overeating episode: Was it a specific event or a conflict; a memory; or did it seem to come out of the blue? Did you have a distressing thought or series of thoughts? When you pinpoint the trigger you can analyze why it had that effect on you and how you might respond to it differently, without resorting to food next time.
5. Solve your stressful situations
Sometimes our stress is solved with simple and logical problem solving. Maybe you are overscheduled; perhaps your daily routine has become uninspired; maybe you need more variety; or to simply relax or have some fun! Typically these are all relatively straight forward issues with many clear solutions. However, if it’s something deeper than that then come to terms with what you need to do to start resolving the situation and plan firm positive actions to begin the process of fixing what’s wrong. If the problem seems too big for you to handle on your own, consider seeking the help of a professional, such as a psychologist or perhaps a qualified therapist – I just happen to know where you might find a very good one at www.DrBinks.com.
If you just try to make a consistent effort to do any or all of these steps, over time you will see your relationship with food start to change. You will identify different ways to experience your emotions without food. Don’t expect miracles though. The links between food and emotion are powerful and longstanding and take time to break – but you can do it!
Posted in Behavioral Health- For Consumer, Health & Wellness | 3 Comments
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Stress is the one thing that can cause anything to heappn!!! Before I give you all the signs, I just want to say that it’s very important that whatever the cause you must try your best to overcome and move forward, because it can do awful things to your health.Physical Signs of Stress1. Headaches or backaches2. Muscle tension and stiffness3. Diarrhea or constipation4. Nausea, dizziness5. Insomnia6. Chest pain, rapid heartbeat7. Weight gain or loss8. Skin breakouts (hives, eczema)9. Loss of sex drive10. Frequent coldsCognitive Symptoms1. Memory problems2. Indecisiveness3. Inability to concentrate4. Trouble thinking clearly5. Poor judgment6. Seeing only the negative7. Anxious or racing thoughts8. Loss of objectivity9. Fearful anticipationEmotional Symptoms1. Moodiness2. Agitation3. Restlessness4. Short temper5. Irritability, impatience6. Inability to relax7. Feeling tense and on edge 8. Feeling overwhelmed9. Sense of lonliness and isolation10. Depression or general unhappinessBehavioral Symptoms1. Eating more or less2. Sleeping too much or too little3. Isolating yourself from others4. Procrastination, neglecting responsibilities5. Using alcohol, cigarettes, or drugs to relax6. Nervous habits (e.g. nail biting, pacing)7. Teeth grinding or jaw clenching8. Overdoing activities (e.g. exercising, shopping)9. Overreacting to unexpected problems10. Picking fights with others
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