How To Reduce Emotional Eating And Binge Eating

JUST FOR TODAY: Check in with how you are feeling before you eat. Identify your emotions, and separate food from feelings.

You're stressed, but aren't aware of it. Suddenly, you feel hungry, and you grab a bag of chips from the vending machine. You sit at your desk and try to work as you munch on the chips. You polish those off, and go back for more. Your hunger seems insatiable. This time you buy chips and a candy bar. You tell yourself you shouldn't be eating all this, but you don't know what else to do. What would happen if you paused before going to the vending machine the first time, to check in with your emotions? What if you slowed down for just a moment, to realize how stressed you were feeling? What if you asked yourself if you really needed chips, or something else to deal with your stress? What if you took a 5 minute break and walked around the office, or outside? That quick break may be all you need to diffuse stress, or other intense emotions. The key is to recognize the feelings you are having, to realize that food is not the best way to handle them, and to find effective ways to resolve them. It's important to check in before meals, too, not just when you find yourself craving a snack. You might realize that you're stressed before you eat you lunch, and with this awareness, decide to have a moderate lunch and then take a short walk to diffuse your stress after your meal. Before you eat today, check in. Recognize. Realize. Resolve.