Have you ever reached for a pint of ice cream or pizza and zoned out on the couch with your favourite show after a stressful day? Do you feel guilty about your eating habits or out of control around food?
If so, you may struggle with emotional eating.
Food is meant to fuel our bodies rather than numb our feelings. However, many people find themselves struggling with the urge to use food as a coping mechanism.
In this blog, we’ll look at tips on how to stop emotional eating so you can build a healthier relationship with food.
Emotional eating refers to using food as a way to numb, change, or escape certain feelings rather than eating in response to physical hunger. Often, these feelings include stress, anger, boredom, anxiety, or even happiness.
When we’re feeling overwhelmed, bored, or stressed, eating certain foods can cause the release of feel-good chemicals such as dopamine and serotonin. This is a key part of what makes emotional eating so appealing.
Emotional eating is influenced by various factors, including:
There are various signs of emotional eating, including:
While most of us have experienced emotional eating at some point, it can become a problem if it is:
There is no easy way to quit emotional eating, but there are steps you can take to build a healthier relationship with food and learn to manage your feelings.
Fueling your body with nutrient-rich foods is key for nourishing your body and preventing cravings. It also helps build a healthy relationship with food by shifting your mindset about eating. Eventually, you’ll learn to view food as fuel and get better at pinpointing true hunger versus emotional hunger.
Try incorporating these diet tips into your daily life:
Instead of trying to avoid your feelings and numb them with foods, test different strategies for acknowledging what you are going through:
Next time you are facing a craving, tell yourself you can go ahead and eat — after you wait 5 minutes. Give yourself the chance to pause and reflect on what feelings you are experiencing.
Sometimes, this small break can be enough to lead to a healthier outcome. If you still want to eat after 5 minutes, that is okay. Each time you successfully wait the 5 minutes, you are learning more about yourself and building up your willpower. The waiting period also offers powerful insight into what triggers made you turn to food as a source of comfort.
Resolving the underlying issues is the only way to stop emotional eating for good. You may be self-sabotaging yourself, facing emotional blocks, and stuck in old habits.
Hypnosis for emotional eating sessions guides you into a dream-like state where you are in total control but open to positive suggestions. In this trance-like state, your mind is more receptive to lasting change.
Hypnosis for emotional eating can help:
Emotional eating tends to involve scarfing down junk food without paying much attention. Suddenly, you’ve eaten ½ a pizza or a container of ice cream while watching your favourite show.
Consider mindful eating the opposite of emotional eating. Mindful eating focuses on being in the present moment, savouring your food, and paying attention to how the food makes your body feel.
By practising mindful eating, you’ll improve your ability to recognize true hunger and build a healthier relationship with food. Eating mindfully also allows more time for your body to signal to your brain that it is full.
Try following these tips for mindful eating:
Exercise has a powerful influence on mood and overall well-being and is a key way to fight the urge to overeat or binge eat. If you need to, start small. Aim to walk 20 minutes a day or find a gentle 15-minute free workout online to follow along with.
Lack of sleep can lead to an increase in cravings and a decrease in willpower. It also has a negative impact on mood. Together, these set you up for unhealthy food choices and an increased risk of emotional eating.
Make sure to get at least 7 to 8 hours of sleep every night by following these tips for better sleep:
If you find that you can’t stop stress eating, it may be time to look at how you handle stress and what factors contribute to your stress levels.
A food diary can be a powerful tool for identifying emotional eating triggers. Whether it’s a small snack or a meal or a late-night bite, record everything you eat, the portion size, and any emotions you were feeling at the time.
Try keeping a food diary for a week or two before looking back at the entries and watching for common themes, such as:
Feelings of guilt, regret, and shame often accompany emotional eating. If you find yourself talking down to yourself and feeling negative after overeating or binge eating, work on improving your positive self-talk.
Negative self-talk contributes to the cycle of emotional eating:
Positive self-talk can help break the cycle of emotional eating. View each episode of emotional eating as a chance to learn more about yourself and improve your well-being.
If you are looking for an easy way to quit emotional eating or a quick fix for binge eating, there isn’t one. Fortunately, with the right tools and support, you can learn how to control your eating and improve your relationship with food.
Hypnotherapy for weight loss is one of the best ways to tackle the root cause of your emotional relationship with food. I recommend 5 to 8 sessions for long-lasting results.
I specialise in weight loss and emotional eating hypnosis and I would be honoured to help you on your journey to building a healthier relationship with food.
Please feel free to contact us with any questions or book your free clarity call to learn more.