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How to Gain Control Over Emotional Eating with Compassion
with Mindfulness and Gratitude
Peggy Gleason
September 25, 2024
Hello Dear Readers,
If you’ve ever found yourself turning to food when you’re stressed, sad, or just overwhelmed, know that you’re not alone.
Emotional eating is something so many of us struggle with, and it can feel tough to get a handle on.
Here’s the good news: with some awareness and small shifts, you can start to break free from those patterns.
It’s about being kind to yourself, understanding your triggers, and learning healthier ways to cope.
Understanding Your Emotional Eating
Emotional eating is often a habit that starts in the mind. And like any habit, it can be changed with some self-compassion and willingness to dig a little deeper into why it happens. The first step is to understand your triggers—those moments when food becomes more than just fuel.
Practical Steps to Help You Control Emotional Eating:
1. Acknowledge What’s Happening
The journey starts with recognizing that emotional eating is a challenge for you. There’s no shame in this—acknowledging it is a brave step toward change. When you feel the urge to eat, pause for a moment. Ask yourself, “Am I physically hungry, or am I trying to fill an emotional need?”
Be mindful of when you reach for food and try to identify what you’re feeling. Are you bored? Stressed? Lonely? Just checking in with yourself in these moments can be a powerful tool.
2. Identify Your Triggers
Understanding what sets off your emotional eating is key to managing it. Your triggers might be different from someone else’s, but they’re often tied to emotions or situations.
Boredom: Sometimes, when nothing seems engaging, food can feel like the answer.
Stress: Overwhelming days or feeling pressured can drive you to find comfort in food.
Anxiety: Eating can sometimes feel like a quick fix to calm those jittery nerves.
Depression: When everything else feels bleak, food might seem like the only joy.
Loneliness: In moments of feeling isolated, food can offer a sense of comfort, even if temporary.
3. Find Healthier Ways to Cope with Stress
When stress hits, it's easy to reach for food because it’s familiar and comforting. But exploring new ways to handle that stress can make a huge difference.
Exercise: Moving your body, even just a short walk, can lift your mood and burn off excess tension.
Deep Breathing: A few slow, deep breaths can calm your nervous system. Try inhaling through your nose for a count of five, then exhaling through your mouth for the same count.
Music: Listening to calming tunes can lower your stress levels and help you feel more grounded.
4. Challenge Negative Thoughts
If you often find yourself getting stuck in a loop of self-criticism, it’s easy to turn to food for comfort. But you can learn to rewrite those thoughts with kindness.
Notice the negativity: Pay attention to the things you say to yourself when you’re feeling down. Are you being overly hard on yourself?
Challenge those thoughts: For every negative thought, try to find a kinder, more realistic counter. If you catch yourself thinking, “I’ll never get this right,” gently remind yourself, “I’m learning and growing every day.”
Retrain your brain: It takes time, but gradually, you can shift your inner dialogue to be more supportive and less reliant on food for comfort.
5. Reach Out for Support
There’s no shame in asking for help. A therapist can be a wonderful guide in helping you uncover the deeper reasons behind your emotional eating and teach you strategies to cope with those emotions without turning to food. Maybe a link to one of our programs
Professional support: Talking to someone who understands can be incredibly freeing. They can offer new perspectives and tools that can change how you relate to food and yourself.
Remember, It’s a Journey, Not a Quick Fix
Emotional eating often stems from deep-rooted feelings like stress, sadness, anxiety, and loneliness. By becoming more aware of these emotions and finding healthier ways to cope, you can start to break the cycle. Be patient with yourself—change doesn’t happen overnight, but every small step you take is a step toward a healthier, more compassionate relationship with food and yourself.
In this episode, we dive deep into the world of holistic health and wellness with the incredible Perri Rahman. Perri shares her powerful journey of overcoming personal health struggles and how healing her gut transformed not just her body but her entire approach to life.
“Your gut is truly the center of it all. Once I focused on healing my gut, everything started to change—from my energy levels to my mindset.”
“I was tired, bloated, and constantly feeling out of sync with my body. It wasn’t until I truly looked within that I realized how much my gut health was affecting everything.”
“What we eat has the power to heal us. We often overlook the simple things like adding more whole, nourishing foods into our diet.”
“It’s not just about what you eat; it’s about the way you think. Healing starts in your mind first.”
Prioritize whole foods and avoid processed options.
Add fermented foods like sauerkraut and kombucha for that extra gut boost.
Stay mindful of your body's signals—listen when something feels off.
If you’ve ever felt like something is ‘off’ with your body or struggled with chronic gut issues, this episode will be your guide to finding alignment in your health journey.
Perri’s story is one of resilience and empowerment, offering real, actionable advice on how to nurture both your gut and your spirit.
“Healing your gut is like opening the door to your best self—it all starts there.”
“It’s not about perfection. It’s about progress and truly connecting with your body.”
Tune in to learn how you can start listening to your body, nourish your gut, and transform your well-being from the inside out. 🌿
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