3 WAYS TO OVERCOME EMOTIONAL EATING Emotional eating affects all of us at some times. Understanding what’s going on under the surface will help us interrupt the pattern and create better habits so that we can develop a relationship to food!

What is Emotional Eating

Emotional Eating: Emotional eating is the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

STEP ONE: IDENTIFY THE DIFFERENCE BETWEEN EMOTIONAL HUNGER AND PHYSICAL HUNGER Emotional hunger can be extremely powerful and look a lot like physical hunger. Recognizing the differences will prepare you to interrupt unhealthy habits and help you develop a healthy relationship to food!

Emotional Hunger Look Fors…

▪ Comes on suddenly and hits you in an instant.

▪ It feels urgent and sometimes overwhelming.

▪ It craves junk food- salty, refined, processed and sugary snacks because these foods give you an instant rush

▪ When you feel these cravings you think you need it and nothing else will do

▪ You tend to eat mindlessly. You eat without thinking and before you know it you feel stuffed.

▪ It’s located in your head. It’s a thought you can’t interrupt- you’re focused on specific sensory based experiences (sight, taste, texture and smells)

▪ Leads to feelings of guilt, shame or regret- deep down you know you are not eating for nutritional reasons.

Physical Hunger

▪ Comes on gradually. The urge to eat does not seem dire (unless you haven’t eaten in a very long time).

▪ Almost anything sounds good- even healthy food like fruits and vegetables

▪ When you eat when you are hungry you are more aware of what you’re doing. You are more conscious of eating and mindful of when you are full.

▪ You don’t need to feel stuffed. You feel satisfied when your belly is full.

▪ You feel a growling pang in your stomach- your stomach growls or you feel a pit in your stomach.

▪ There is no guilt or shame attached. You are nourishing your body and givingit what it needs.

STEP TWO:

IDENTIFY YOUR EMOTIONAL EATING TRIGGERS Physical, Environmental and Emotional Triggers are the culprits behind emotional eating. Identify your triggers and you will be in a position to recognize exactly why you are emotionally eating. Once you are aware, you are in a better position to create new habits and develop a healthier relationship to food.

Physical Triggers For Emotional Hunger

Physical:

• Thirst

• Fatigue

• Urge to chew, crunch or suck

• Pain

• Hormonal changes

• Medication side effects

• Medical conditions

• Pain

• Salivation

Environmental Triggers For Emotional Hunger

Environmental:

• Eating on a schedule

• Mealtimes

• Holidays

• High risk times/ Business entertaining

• Weather

• Sight or smell of food

• Comfort foods

• Advertising

• Serving sizes

• Watching TV

• Dining Out

• Mindless eating

• Social events

Emotional Triggers For Emotional Hunger

Emotional:

• Pleasure

• Reward

• Avoidance

• Negative emotions

• Positive emotions

• Spiritual needs

• Diet mentality

• Weighing yourself

• Eating disorders

• Perfectionistic thinking

• Negative self-talk

• Restriction and deprivation

Feed your feelings….stuffing them doesn’t work!

Truth:

We live in a society that encourages “stuffing” our emotions with food, booze and drugs.

But, if we can’t figure out how to feed our emotions in a way that doesn’t involve food then we will never control our eating habits- Never!

So let’s figure this out today! Recap….

1. Understand the difference between physical hunger and emotional hunger

2. Identify your triggers.

3. Find ways to fulfill yourself emotionally!

STEP THREE:

FIND OTHER WAYS TO FEED YOUR FEELINGS AND EMOTIONS

Self- Care Inventory: Physical Self-Care

Here are ways to take care ofyour emotions physically:

• Eat regularly

• Exercise

• Take sick time

• Eat healthy meals

• Wear clothes you like

• Be sexual

• Vacations

• Get massages

• Sleep well

• Fun activitiesExercise for enjoyment and pleasure to feed your feelings

Psychological Self-Care

Here are ways to take care ofyour emotions psychologically:

• See a therapist or a health coach

• Journal your feelings

• Decrease stress in your life

• Notice disempoweringthoughts and beliefs thatare holding you back

• Read a book that is not work related

• Self- reflect

• Take a personal development seminar

Journal to discover your why under the why!

Spiritual Self-Care

Here are ways to take care of your emotions spiritually:

• Read inspirational messages

• Contribute to a cause youbelieve in

• Meditate/pray/sing

• Have experiences of awe

• Try not to be the expert at times- be open to trying new ways of thinking and being

• Be aware of the simplethings in life

• Be open to inspiration

• Be outdoors in natureBe open to not knowing and identify what is meaningful to you!

Emotional Self-Care

Here are other ways to take careof your emotions:

• Birds of a feather flock together- spend time with people that are encouraging

• Stay in contact with peoplein your life

• Praise yourself and acknowledge yourself for your accomplishments

• Allow yourself to cry

• Play with children

• Laugh- a lot

• Enjoy the simple things in life

• Love yourself! Transform your thoughts- transform your life!

Professional Self-Care

Here are ways to take care of your emotions physically:

• Take a scheduled break to recuperate

• Talk to your co-workers and express interest in their lives

• Collaborate withoutcompetition

• Peer support system

• Strive for balance between home and work

• Do projects that aresatisfying and rewarding

• Honour your yes and no on your calendar

When you stop thinking about only yourself, you see the big picture and the ripple effect that your health and wellness has on everyone in your life!

What’s Next?

Making changes is not easy when you goabout it on your own.

Want to make 2018 your year to reallyrediscover who you are and who you aremeant to be?

Message me today for your freeRediscovery: Total Transformation Discovery Call.

Let me help you uncover your emotional eating triggers and put a plan in place to interrupt the habits!

Message me today!