Navigating Emotional Eating

Have you ever found yourself reaching for your grandmother's comforting recipe on a lonely evening or savoring a scoop of ice cream to celebrate a milestone? I know I have. Emotional eating is a complex phenomenon that we've all experienced at some point in our lives. Indulging in favorite dishes during celebrations or savoring a special meal brings forth a wave of connection, nostalgia, and joy; it intertwines memories, culture, and comfort on a plate.

But if we flip the plate, emotional eating can refer to distressing emotions numbed by mindless over-consumption. For many, turning to food in moments of stress or loneliness provides a temporary distraction from overwhelming, unwanted feelings. While it may initially offer solace and a surge of dopamine, mindless overeating can ultimately lead to physical discomfort, lethargy, and further unwanted emotions.

Distinguishing between the two faces of emotional eating is crucial. While one offers positivity and should be savored, the other may interfere with our lives, leaving us overwhelmed by a high-sugar indulgence. 

Overcoming emotional eating isn't easy, particularly if it has been a long-standing coping strategy. However, it is possible, and I'm here to unpack strategies for breaking free from the grip of mindless, emotional over-consumption of food. But before I do so, there are a few things I want to make clear: 

First, it's essential to emphasize that emotional eating is often just one facet of a larger issue—a negative relationship with food. Healing emotional eating may not fully occur if other aspects of this relationship remain unaddressed such as following a restrictive diet or meal plan, not being in tune with hunger and fullness cues, multitasking while eating, and more. Therefore, while we navigate through the steps to manage emotional eating, it's crucial to acknowledge and work on other elements contributing to a healthier relationship with food. 

Second, I want to reiterate that emotional eating can be positive. However, for the sake of clarity, when I refer to emotional eating in this newsletter, I am referring to mindlessly over-consuming foods to numb uncomfortable emotions.

And finally, it goes without saying that each individual's journey is unique. There are numerous nuances and underlying factors that contribute to emotional eating. Working with a qualified professional, such as a Registered Dietitian, is highly advised. A dietitian can provide tailored guidance and support to uncover deeper patterns and provide the necessary tools for healing emotional eating habits. Working with a dietitian in conjunction with a therapist can be a helpful way to address any triggers or trauma you may have that leads to emotional eating.

Now, let’s get into the strategies. 

Detailed Self-Reflection. 

Create a list of times you recently emotionally ate. Be extremely specific in creating this list by including location details, sleep quality the night(s) before, hydration, time of day, daily food intake, personal and professional circumstances (stress/anxiety/etc.), and any self-talk before engaging in emotional eating.

Identify Triggers and Patterns. 

Aim to identify what triggered you and look for repetition on the list, such as consistent times of day, restrictive eating or eating a food you deem to be “off-limits”, multitasking habits such as watching television while eating, alcohol, specific situations that occurred, or different emotions you may have been feeling. 

Self-Care List. 

Create a list of self-care activities you genuinely enjoy. Options could range from reading to journaling, taking a walk, simply going into a different room to change the environment, enjoying a bubble bath, dancing, playing with a pet, calling a loved one, or listening to music. When you feel unwanted emotions come up, bring out this list and engage in one of these activities instead of mindlessly reaching for food.

Emotion Regulation Techniques. 

When emotions are overwhelmingly heightened, it’s important to learn strategies to help decrease the intensity. Some techniques that help with this include paced breathing through meditation, engaging in intense physical activity for 10-15 minutes such as running or jumping jacks, or changing your body temperature by dipping your head into an ice bucket. 

Trigger Management. 

Aim to identify and reduce triggers where possible. However, recognize that triggers won't vanish entirely the first time. Be intentional about not restricting yourself and focus on incorporating balanced meals. Limit alcohol consumption if needed. Eat mindfully and focus on each bite of food rather than sitting on your phone or watching television during meal times. Get more sleep at night. When stressed, take breaks for calming activities like lighting candles or listening to music.

Practice a Mindful Pause. 

Develop a habit of pausing when uncomfortable feelings arise. Take deep breaths, acknowledging the discomfort without acting impulsively. Notice if it's from negative thoughts or physical sensations. It’s okay to feel uncomfortable feelings without acting to combat them. They won’t last forever! 

Have Self-Compassion. 

Embrace your imperfections and acknowledge slip-ups without self-judgment. Understand that progress involves small adjustments and doesn't demand perfection. Even the slightest changes such as acknowledging a trigger is a step in the right direction. Be sure to celebrate these achievements! You can learn from setbacks and consider them helpful information for growth.

I hope this list serves as a valuable guide to help you on a journey towards healing your emotional eating. If you have any questions, please feel free to reach out at emily@empowered-nutrition.com! I’d love to help.