20 Strategies for EMOTIONAL EATING
GET TO ROOT CAUSE:
identify emotional triggers
NAME EMOTION: angry, lonely, disappointed, hurt, overwhelmed, afraid, etc
Is this in my control? If so, what can I change? If not, how can I respond?
BEFORE EMOTIONAL EATING:
break patterns of mindless, habitual, & transitional eating
do not buy trigger foods
keep trigger foods out of sight
change clothes & wash feet when get home
move your body before eating
INSTEAD OF EMOTIONAL EATING:
what am I actually hungry for?
THIRSTY: sip tea, infused water, sparkling water, etc
EXCITEMENT: do a project, errand, or enjoyable task
MENTAL REST: read a book or watch a show/movie
PHYSICAL REST: sit in the sunshine or sleep
REFRESHMENT: take a shower
CONNECTION: call a friend
REFLECTION: pray, meditate, or journal
DURING EATING:
if truly hungry, eat intentionally
imagine how food will feel in your body
put food on a plate or in a bowl
do not eat distracted
do not eat in bed, at desk, standing up
eat slowly & savor flavors
eat in nature
eat with others
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